Researchers tested a special form of asafoetida, a spice used in cooking for thousands of years, to see if it could help people with chronic indigestion and stomach discomfort. In a carefully controlled study with 62 people, those who took the spice supplement for two weeks felt significantly better. They experienced less bloating, early fullness, and heartburn. Surprisingly, the treatment also helped people think more clearly, sleep better, and have healthier digestion. The spice appears to work by changing the balance of bacteria in the gut, which scientists believe is connected to both stomach health and brain function.

The Quick Take

  • What they studied: Whether a special form of asafoetida spice could reduce stomach discomfort, improve thinking ability, and help sleep in people with chronic indigestion
  • Who participated: 62 adults diagnosed with functional dyspepsia (a condition causing ongoing stomach problems like bloating and early fullness after eating)
  • Key finding: People taking 250 mg of asafoetida daily for 14 days had significantly fewer stomach symptoms, thought faster and more clearly, slept better, and had healthier gut bacteria compared to those taking a placebo
  • What it means for you: This suggests asafoetida might be a natural option for people struggling with chronic indigestion, though more research is needed before it becomes a standard treatment. Talk to your doctor before trying it, especially if you take other medications

The Research Details

This was a randomized, double-blind, placebo-controlled trial, which is considered one of the strongest types of medical research. Sixty-two people with chronic indigestion were randomly assigned to receive either 250 mg of asafoetida supplement or a fake pill (placebo) every day for 14 days. Neither the participants nor the researchers knew who was getting the real supplement until the study ended, which prevents bias from affecting the results.

The researchers measured multiple outcomes using standard tests: they asked participants about their stomach symptoms using a validated questionnaire, tested how quickly people could react to things, measured sleep quality using a sleep questionnaire, assessed stool consistency, and analyzed the bacteria living in participants’ guts using genetic testing.

This design is powerful because it controls for the placebo effect (feeling better just because you think you’re getting treatment) and other confounding factors. The 14-day timeframe allowed researchers to see how quickly the supplement worked and track changes over time.

The randomized, double-blind, placebo-controlled design is important because it’s the gold standard for proving that a treatment actually works. By comparing the asafoetida group directly to a placebo group, researchers could determine that any improvements weren’t just due to people expecting to feel better. Testing multiple outcomes (stomach symptoms, brain function, sleep, and gut bacteria) helps show how the supplement might work through the gut-brain connection.

Strengths: The study used proper randomization, blinding, and a control group. Researchers measured outcomes using established, validated tests rather than just asking people how they felt. They also analyzed gut bacteria using modern genetic methods, not just guessing based on symptoms. Weaknesses: The sample size of 62 people is relatively small, which means results might not apply to everyone. The study only lasted 14 days, so we don’t know if benefits continue longer or if there are any long-term effects. The study doesn’t tell us how asafoetida compares to standard medical treatments for indigestion.

What the Results Show

People taking asafoetida experienced significant improvements in their stomach symptoms starting as early as day 1 and continuing through day 14. Bloating decreased noticeably, early fullness (feeling too full too quickly) improved, and heartburn reduced. By day 14, the percentage of people reporting these improvements kept growing, showing the supplement worked better over time.

The supplement also dramatically changed the bacteria living in people’s guts. Specifically, it reduced the ratio of Firmicutes to Bacteroidetes bacteria by about 72%, which is important because an imbalanced ratio is linked to digestive problems. The supplement increased the diversity of gut bacteria (having more different types is generally healthier) and boosted beneficial bacteria like Bacteroides and Prevotella while reducing harmful bacteria like E. coli and Clostridia.

Stool consistency improved significantly: at the start, 65% of participants had very hard stools (type 1) and 35% had hard stools (type 2). By day 14, only 18% had type 1 stools and 7% had type 2, meaning digestion was working much better.

Brain function improved dramatically: people’s reaction times (how quickly they responded to tests) improved by 44%, suggesting better attention and focus. Sleep quality also improved significantly, with participants reporting better sleep by day 14.

Beyond the main findings, the research showed that asafoetida appeared to work through the gut-brain axis—the connection between stomach health and brain function. This explains why improving gut bacteria also improved thinking and sleep. The improvements happened relatively quickly (within 2 weeks), suggesting the supplement works fairly fast. The fact that multiple systems improved (digestion, brain function, sleep) from one treatment suggests the gut bacteria changes might be the key mechanism driving all the benefits.

This research builds on growing evidence that gut bacteria influence both digestive health and brain function. Previous studies have shown that people with chronic indigestion often have imbalanced gut bacteria, and that improving this balance can help symptoms. This study is notable because it shows asafoetida specifically can create these beneficial changes. The improvements in cognitive function and sleep are particularly interesting because they suggest gut health affects the brain more than previously thought. However, most previous research on asafoetida was done in test tubes or animals, so this human study provides stronger evidence.

The study only included 62 people, which is a relatively small group. Results might be different in larger, more diverse populations. The study lasted only 14 days, so we don’t know if benefits continue, get better, or fade over time. We don’t know how asafoetida compares to standard medical treatments like antacids or proton pump inhibitors. The study doesn’t tell us the ideal dose or whether different doses work better or worse. We also don’t know if asafoetida works equally well for everyone or if certain people benefit more than others. Finally, the study was published in 2025, so long-term safety data isn’t yet available.

The Bottom Line

Based on this research, asafoetida may be worth trying if you have chronic indigestion and want to explore natural options (moderate confidence level—more research is needed). If you’re interested, discuss it with your doctor first, especially if you take medications, as asafoetida might interact with some drugs. The dose tested was 250 mg daily, but you should follow your doctor’s guidance on dosing. Don’t stop taking prescribed medications without talking to your doctor. This supplement appears safest for adults and shouldn’t replace standard medical care for severe digestive problems.

This research is most relevant for adults with chronic indigestion (functional dyspepsia) who experience bloating, early fullness, or heartburn. It may also interest people with sleep problems or brain fog related to digestive issues. People who prefer natural remedies might find this particularly relevant. However, this research doesn’t apply to people with severe digestive diseases, pregnant women, children, or people taking certain medications without checking with their doctor first. If you have serious digestive symptoms, see a doctor to rule out more serious conditions before trying supplements.

Based on this study, you might notice improvements in stomach symptoms within 1-3 days, with more noticeable benefits by day 7-14. Brain function improvements (faster thinking, better focus) appeared to develop over the 14-day period. Sleep improvements also took about 2 weeks to become significant. However, this was a short study, so we don’t know if benefits continue, improve further, or plateau after 14 days. You’d likely need to take it regularly to maintain benefits, but this hasn’t been tested.

Want to Apply This Research?

  • Track daily bloating severity (1-10 scale), number of times you feel too full too quickly, heartburn episodes, sleep quality (1-10 scale), and reaction time/mental clarity (subjective 1-10 scale). Record these each evening to see patterns over 2-4 weeks
  • Set a daily reminder to take your asafoetida supplement at the same time each day (ideally with food). Log your symptoms immediately after meals and before bed to establish a baseline and track improvements. Note any changes in energy, focus, or sleep quality
  • Create a simple daily log with columns for: date, bloating level, fullness after eating, heartburn episodes, sleep quality, and mental clarity. After 2 weeks, compare your average scores to your baseline. If improvements appear, continue for 4-8 weeks and track whether benefits maintain or improve further. Share results with your doctor at your next visit

This research is promising but preliminary. Asafoetida supplements are not FDA-approved medications and are not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider before starting any new supplement, especially if you have existing health conditions, take medications, are pregnant, breastfeeding, or have allergies. This study lasted only 14 days, so long-term safety and effectiveness are unknown. Do not stop taking prescribed medications without medical guidance. If you have severe digestive symptoms, see a doctor to rule out serious conditions. Individual results may vary significantly from study results.