Salep: The Comforting Drink of Cold Winter Days
Discover the health benefits of salep and how to enjoy this traditional winter drink responsibly. Learn about its role in digestion, gut health, and metabolic protection. Salep, a comforting winter drink, offers numerous health benefits when consumed in moderation. Find out how to prepare it healthily and avoid overindulgence.
Editors 
Salep: The Comforting Drink of Cold Winter Days
A warm cup of salep not only warms the soul during chilly winter days but also offers various health benefits when consumed mindfully. However, overindulgence or improper preparation can turn this comforting drink into a health risk. Acıbadem Kozyatağı Hospital Nutrition and Diet Expert Nur Ecem Baydı Ozman shares key insights into the benefits of salep and tips for safe consumption.
What is Salep?
Salep is derived from the dried tubers of certain orchid species and is primarily composed of a soluble fiber called glucomannan, along with starch and sugars.
“Glucomannan, the main health-promoting component in salep, helps with digestion and is also used as a thickening agent in foods like ice cream,” explains Nur Ecem Baydı Ozman.
Despite its benefits, salep’s natural starch and added sugar can make it calorie-dense, potentially leading to health problems if not consumed in moderation.
Three Key Benefits of Salep
1. May Relieve Constipation
Salep’s glucomannan content aids digestion by drawing water into the intestines, making bowel movements easier. However, excessive consumption may cause bloating, gas, or diarrhea.
“Relying solely on salep as a fiber source is not ideal. A balanced diet with vegetables, fruits, legumes, and whole grains is essential,” says Ozman.
2. Improves Gut Flora
The soluble fibers in salep act as prebiotics, feeding beneficial gut bacteria. This contributes to improved gut health and may reduce the risk of diseases like cancer.
“While salep supports gut health, a varied and balanced diet, along with regular exercise, is equally important,” adds Ozman.
3. May Protect Against Metabolic Diseases
Glucomannan in salep helps reduce cholesterol absorption and prevents spikes in blood sugar levels. This makes salep beneficial in lowering the risk of heart disease and diabetes.
How to Enjoy Salep Responsibly
1. Watch the Sugar Content
Salep often contains added sugar, making it high in calories.
“For those with diabetes or insulin resistance, salep should be consumed without added sugar, sweetened with cinnamon, and prepared with water or milk,” suggests Ozman.
2. Include Salep as a Snack
Salep’s high fiber content helps prolong satiety, making it an excellent option for mid-meal snacks. However, avoid adding calorie-dense ingredients like honey or sugar.
3. Avoid Overconsumption
While salep offers health benefits, excessive consumption can negate its advantages.
“Drinking 1-2 cups of unsweetened salep per week is a safe and effective way to enjoy its benefits without risking weight gain or other health issues,” says Ozman.
The Final Word: Balance is Key
Salep is a traditional winter drink with notable health benefits when consumed in moderation. Its natural fibers support gut health, aid digestion, and may reduce the risk of metabolic diseases. However, mindful preparation and limited consumption are essential to maximize its benefits.
