Potential Benefits of Asafoetida
Although research is limited, asafoetida may have some health benefits.
Good source of antioxidants
Asafoetida has been found to be a good source of antioxidants.
These compounds help protect your cells from potential damage caused by unstable molecules called free radicals. Therefore, antioxidants may also help prevent chronic inflammation, heart disease, cancer, and type 2 diabetes.
Specifically, asafoetida has been shown to contain high amounts of phenolic compounds such as tannins and flavonoids, which are known for their potent antioxidant effects.
While test-tube and animal studies have found that asafoetida has anti-inflammatory and antioxidant activities, more research is needed on its potential antioxidant effects in humans.
Additionally, because asafoetida is used in such small amounts in cooking, it's unclear whether using this spice in cooking provides these benefits.
May be helpful for digestion
One of the most common uses of asafoetida is as an indigestion aid.
In a 30-day study that included 43 adults with moderate to severe dyspepsia, those who took 250 mg of asafoetida-containing capsules twice daily reported increased abdominal bloating, digestive problems, and diarrhea compared with the placebo group. and overall quality of life significantly improved.
This study was funded by the company that makes the supplement, so this may have affected the results.
Asafoetida has also been shown to help improve digestion by increasing the activity of digestive enzymes. Specifically, it may increase the liver's release of bile, which is needed to digest fat.
While spices are also commonly used to prevent or reduce bloating after meals, there is currently no research to support this effect.
May help reduce symptoms of irritable bowel syndrome
Irritable bowel syndrome (IBS) is a chronic digestive disorder characterized by abdominal pain or discomfort, bloating and gas, and constipation, diarrhea, or both.
Because of its potential effects on digestion, asafoetida is thought to help reduce symptoms associated with irritable bowel syndrome.
Two small studies of adults with IBS found that after taking asafoetida supplements for 2 weeks, reported IBS symptoms significantly improved. However, another study found that this supplement had no effect on irritable bowel syndrome symptoms.
Overall, existing research is very limited.
However, a less direct way in which asafoetida may benefit people with irritable bowel syndrome is by replacing onions and garlic in cooking, as it has a similar flavor.
Onions and garlic contain high amounts of fructans, which are indigestible fermentable carbohydrates that may cause digestive difficulties in some people with irritable bowel syndrome.
Other possible benefits
While research on asafoetida is limited, early research suggests it may have other benefits, including:
- Antibacterial, antifungal and antimicrobial effects. Test-tube studies have found that asafoetida protects against pathogens, such as various strains of streptococcus.
- May help lower blood pressure. Asafoetida can help lower blood pressure by relaxing blood vessels. However, the research was limited to animals.
- Potential anti-cancer effects. Animal and test-tube studies suggest that asafoetida may help prevent the growth and spread of certain cancer cells, including breast and liver cancer.
- Can protect brain health. Several animal studies suggest that asafoetida may help prevent memory loss and nerve damage in the brain.
- Can relieve asthma symptoms. Animal studies show that asafoetida has a relaxing effect on airway smooth muscle, which is important in the treatment of asthma.
- May lower blood sugar levels. One study in rats found that consuming 22.7 mg of asafoetida extract per pound of body weight (50 mg/kg) helped reduce fasting blood sugar levels.
- While these animal and test-tube studies may be promising, human studies are lacking.
It's also worth noting that these studies used a concentrated form of asafoetida, not the amounts typically used in cooking. Therefore, the culinary uses of spices are likely to have minimal impact.
Potential side effects of asafoetida
While research on the safety of asafoetida in humans is limited, the amounts of asafoetida commonly used in cooking are considered generally safe.
A 30-day human study found that 250 mg twice daily was well tolerated by participants.
However, animal studies show that large doses of asafoetida may cause gas, diarrhea, anxiety, headaches, and mouth swelling. Additionally, a study in mice showed that doses of 91 mg per pound of body weight per day (200 mg per kilogram) for 6 weeks may produce liver toxicity.
Additionally, due to a lack of research, asafoetida is not recommended for children or those who are pregnant or breastfeeding.
Because it may lower blood pressure or thin the blood, people taking blood pressure medications or blood-thinning medications should avoid taking asafoetida supplements.
When used as a spice, asafoetida is often mixed with wheat or rice flour. Therefore, asafoetida products may not be gluten-free.
If you have any questions or concerns, be sure to consult a health care professional before trying asafoetida.
How to use asafoetida
Asafoetida has been used to flavor dishes for thousands of years. In fact, the ancient Romans once stored it in jars with pine nuts and used it as a seasoning.
Today, one can find asafoetida powder online and in some Indian grocery stores, often labeled "hing."
If you're following a gluten-free diet, be sure to look for hing flour mixed with rice flour rather than wheat.
In the kitchen, it is recommended to add it to hot oil or other sources of fat to help reduce its sulfur taste and smell.
In Indian cuisine, hing fen is often paired with other spices such as turmeric or cumin to provide a delicious umami flavor to lentil or vegetable dishes. In France it is sometimes added to steak.
As a supplement, asafoetida is available in capsule form. While one study found 250 mg twice daily to be an effective dose, overall research on appropriate dosages is lacking.
generalize
Asafoetida is a dried plant sap that has been used for centuries for its potential health benefits and unique flavor.
It has been shown to be a good source of antioxidants. While limited research shows a variety of benefits, especially for digestive health, more human research is needed.
When ground into a powder, though, this ingredient can add a pop of color to your spice cabinet. A pinch adds delicious, umami flavor to dishes like curries, lentils, soups, and stews.
