Cinnamon is a popular spice derived from the inner bark of trees belonging to the Cinnamomum genus. While it is widely used and often credited with promoting better digestion, some people experience uncomfortable symptoms like gas and bloating after consuming it. This discomfort can be surprising, given the spice’s traditional use as a carminative, a substance that helps relieve flatulence. Understanding how the specific compounds within cinnamon interact with the digestive system helps explain this unexpected reaction.
The Primary Culprits: How Cinnamon Affects Digestion
Cinnamon contains a notable amount of dietary fiber, which is a common cause of gas when consumed in large quantities. When this fiber reaches the large intestine, it is fermented by gut bacteria, a natural process that produces various gases, including methane and hydrogen. If the gut microbiota is sensitive, or if a person consumes an unusually large dose, this fermentation can lead to a noticeable increase in abdominal gas and bloating.
Beyond the fiber content, the primary essential oil in cinnamon, cinnamaldehyde, also contributes to digestive upset. Cinnamaldehyde is the compound responsible for cinnamon’s distinct flavor and aroma. In high concentrations, this compound can be an irritant, especially for those with a sensitive stomach or pre-existing gastrointestinal conditions.
Cinnamaldehyde activates a chemosensory receptor called TRPA1, which is expressed in the gastrointestinal tract and detects irritant compounds. This activation can influence gut motility and sensory signaling, potentially leading to cramping or discomfort perceived as gassiness or a burning sensation.
Distinguishing Between Cassia and Ceylon Cinnamon
The type of cinnamon consumed is highly relevant to the potential for digestive discomfort. Commercial cinnamon is categorized into two main types: Cassia and Ceylon. Cassia cinnamon, often labeled simply as “cinnamon” in grocery stores, is the most common and least expensive variety.
Cassia cinnamon is derived from the Cinnamomum cassia tree and has a stronger, spicier flavor due to its high concentration of essential oils. This variety contains a significantly higher amount of cinnamaldehyde, the compound linked to potential irritation of the digestive lining. For individuals sensitive to the irritant effects of cinnamaldehyde, Cassia is the type most likely to trigger gassiness or discomfort.
In contrast, Ceylon cinnamon, or “true cinnamon,” comes from the Cinnamomum verum tree and is typically more expensive. Ceylon cinnamon has a milder, sweeter flavor because it contains a much lower concentration of cinnamaldehyde compared to Cassia. Switching to Ceylon cinnamon may be a simple remedy for those who experience digestive issues.
Strategies for Reducing Digestive Discomfort
People who experience gassiness after consuming cinnamon can employ several strategies to minimize digestive symptoms. The most straightforward approach is dosage control, avoiding large, concentrated amounts of the spice. Consuming cinnamon in moderation, such as a light sprinkle rather than multiple teaspoons, reduces the intake of both irritating essential oils and fermentable fiber.
The method of preparation also influences the digestive experience. It is helpful to mix the spice thoroughly into foods or liquids, such as blending it into a smoothie or stirring it into oatmeal, rather than consuming it dry. This helps dilute the concentrated compounds and allows for smoother passage through the digestive tract.
For those who continue to experience issues, trying Ceylon cinnamon instead of Cassia is an effective switch. Ceylon contains a substantially lower amount of cinnamaldehyde oil, making it less likely to irritate the sensitive lining of the stomach and intestines. Increasing water intake when consuming high-fiber spices can also aid the digestive system in processing the fiber more easily, helping prevent excessive gas buildup.