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Cinnamon and Gut Health
Cinnamon is a popular spice known for its warm, sweet flavor and use in both sweet and savory dishes. It contains bioactive compounds that may benefit digestion, but can also trigger symptoms in sensitive individuals. Cinnamon's impact on gut health depends on factors like histamine sensitivity, fiber content, and potential for allergic reactions.
- Low in FODMAPs, generally safe for IBS
- May not be well tolerated by those with histamine intolerance
- High in salicylates and can trigger symptoms in sensitive individuals
- Contains both soluble and insoluble fibers, but used in small amounts
- Rare but possible allergies and cross-reactions (e.g., balsam of Peru, nickel)
- Ceylon and Cassia cinnamon differ in coumarin content and gut impact
Cinnamon and FODMAP
Cinnamon is naturally low in FODMAPs, making it a suitable spice for people following a low-FODMAP diet or managing irritable bowel syndrome (IBS). Typical culinary amounts of cinnamon rarely cause FODMAP-related symptoms, so it can be safely used to add flavor to low-FODMAP meals.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low |
|
|
Disaccharides (Lactose)
|
Low |
|
|
Fructooligosaccharides (Fructans)
|
Low |
|
|
Galactooligosaccharides (GOS)
|
Low |
|
|
Polyols (Mannitol)
|
Low |
|
|
Polyols (Sorbitol)
|
Low |
|
Histamine and Cinnamon
Cinnamon may not be well tolerated by people with histamine intolerance. While it is not a direct source of histamine, it can act as a histamine liberator or trigger symptoms in sensitive individuals. Some people also react to related biogenic amines like tyramine. If you have histamine intolerance, monitor your response to cinnamon.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low–Moderate |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Cinnamon
Cinnamon contains both soluble and insoluble fibers, but the actual amount consumed is low due to the small quantities typically used in cooking. While it can contribute to overall fiber intake, its impact is minor compared to other fiber-rich foods. The fiber present may still support gut motility and beneficial bacteria.
Total Fiber
Digestive Support and Gut Comfort
Cinnamon has traditional uses for supporting digestion. It may help reduce bloating, gas, and mild cramps due to its antispasmodic and carminative properties. Some studies suggest cinnamon can help balance gut bacteria, but more research is needed. Most people tolerate culinary amounts well, but high doses can irritate the gut.
Ceylon vs. Cassia Cinnamon: Gut Health Differences
Ceylon ("true") cinnamon and Cassia cinnamon differ in their coumarin content. Cassia contains higher levels of coumarin, which can be harsh on the liver and gut if consumed in large amounts. Ceylon cinnamon is generally milder and better tolerated, especially for those using cinnamon regularly.
Allergies and Sensitivities to Cinnamon
Allergic reactions to cinnamon are rare but possible. Cinnamon contains cinnamic compounds that may cross-react with balsam of Peru or nickel, triggering symptoms in sensitive individuals. Reactions can include oral irritation, skin rashes, or digestive upset. If you have known sensitivities, use caution with cinnamon.
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