Spice
Oregano
7/10 Moderate evidence
Mediterranean herb with one of the highest phenolic contents among culinary herbs; carvacrol and thymol offer antimicrobial and anti-inflammatory action.
Active compounds
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Carvacrol
Inhibits NF-κB; broad antimicrobial activity against gut pathogens
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Thymol
Antimicrobial; reduces oxidative stress
Helps with
Practical tips
- Preparation
- Sprinkle dried oregano on pizza, pasta, and roasted vegetables
- Recommended amount
- 1 teaspoon dried daily, or oil of oregano supplement when targeted
- Absorption
- Oil of oregano is concentrated — use with food for short courses, not daily long-term
- Cautions
- Concentrated oil can irritate mucosa and may disrupt beneficial gut bacteria with prolonged use