EATING CARDAMOM DAILY: HOW THE SPICE AFFECTS DIGESTION, BREATH, AND APPETITE

Cardamom adds sweetness and a hint of spice to food. This spice from Asian cuisine is mainly found in holiday baked goods here, although it has many positive effects. FITBOOK nutrition expert Sophie Brünke explains why it’s worth eating cardamom every day.

No Appetite–No Problem

Cardamom, which belongs to the ginger family, is characterized by its essential oils. These not only provide the distinctive flavor but also have certain effects on the body. According to Indian tradition, it can stimulate appetite. This can be useful for age-related loss of appetite or unintended weight loss without a medical cause. Appetite can also be reduced after surgeries, prolonged bed rest, or due to stress.

There are no studies on the appetite-stimulating effects of cardamom in humans yet. However, a frequently cited 2023 study with mice shows potential. The animals were fed for 14 weeks with or without cardamom seeds. The mice fed with cardamom ate slightly more than the control group but gained less weight due to increased fat burning and higher energy expenditure. The study authors conclude that cardamom could increase appetite because it reduces appetite-suppressing neurotransmitters in the hypothalamus.¹ Thus, an appetite-stimulating effect with regular consumption in humans is conceivable but not proven.

Cardamom After Meals Promotes Digestion

Plants produce bitter substances to protect themselves from being eaten, and cardamom is no exception. However, these are very healthy for humans as they stimulate digestion. They promote the production of saliva, gastric juice, and bile, for example.² This happens even with a single consumption. Those who get into the habit of chewing cardamom pods after meals can do even more good for their gut health.

Animal studies show positive effects on intestinal motility, stool consistency, and the microbiome. For example, the amount of beneficial short-chain fatty acids (metabolic products of gut bacteria) was increased.^3,4 There are also indications of a protective effect on the stomach and intestinal mucosa.^5,6

Goodbye Garlic Breath? The Effect on Breath

Cineole from cardamom is actually known as a classic expectorant for respiratory diseases.⁷ But the essential oil has another surprising effect: it is said to help against bad breath. Chewing a pod after a meal could help reduce garlic breath. In fact, cineole, as a strong antiseptic, can kill bacteria–including those that can cause unpleasant breath.⁸ For those who don’t like mint candies, carrying a tin of cardamom pods for on-the-go might be a good alternative.

Good for the Teeth

Beyond fresh breath, studies show another positive effect on dental health. Cardamom extracts are effective against pathogenic bacteria such as Streptococcus mutans and Candida albicans.⁹ The former is involved in the development of cavities, while Candida can lead to fungal infections (candidiasis)–even in the mouth. A 2012 study also points to a promising effect of cardamom against periodontitis, an inflammatory disease of the gums that, if untreated, can allow pathogens to enter the body through the mouth.¹⁰

1. Delgadillo-Puga, C., Torre-Villalvazo, I., Cariño-Cervantes, Y. et al. (2023). Cardamom (Elettaria cardamomum (L.) Maton) Seeds Intake Increases Energy Expenditure and Reduces Fat Mass in Mice by Modulating Neural Circuits That Regulate Adipose Tissue Lipolysis and Mitochondrial Oxidative Metabolism in Liver and Skeletal Muscle. International Journal of Molecular Sciences. ↩︎
2. Bundeszentrum für Ernährung (BZfE). Mehr bittere Lebensmittel auf den Teller. (accessed January 7, 2026) ↩︎
3. Huang, Y., Yen, G., Sheu, F., Lin, J., & Chau, C. (2007). Dose effects of the food spice cardamom on aspects of hamster gut physiology..Molecular nutrition & food research. ↩︎
4. Rahman, T., Rahman, K., Rajia, S. et al. (2008). Evaluation of antidiarrhoeal activity of Cardamom (Elettaria cardamomum) on mice models. Oriental Pharmacy and Experimental Medicine. ↩︎
5. Singletary, K. (2021). Cardamom. Nutrition Today. ↩︎
6. Sreedharan, S., Nair, V., Cisneros-Zevallos, L. (2023). Protective Role of Phenolic Compounds from Whole Cardamom (Elettaria cardamomum (L.) Maton) against LPS-Induced Inflammation in Colon and Macrophage Cells. Nutrients. ↩︎
7. Gelbe Liste. Cineol. (aufgerufen am 07.01.2026) ↩︎
8. Sharma, R. (2012). Cardamom comfort. Dental Research Journal. ↩︎
9. Aneja, K. R. and Joshi, R. (2009). Antimicrobial Activity of Amomum subulatum and Elettaria cardamomum Against Dental Caries Causing Microorganisms. Ethnobotanical Leaflets. ↩︎
10. Ghanwate, N. A., Thakare, P. V. (2012). Antimicrobial and synergistic activity of ingredients of betel quid on oral and enteric pathogens. Bioscience Discovery. ↩︎

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2026-01-08T10:04:37Z