How To Reduce Gut Inflammation Naturally (15 Ways)

Role of Gut Microbiota:

Things that affect gut microbiome

Related Post:  Are Certain Exercises Good For Gut Health?

Anti-inflammatory foods is a trickier area to navigate than many may think. This is because many foods out there have anti-inflammatory properties, but that does not mean that your body will necessarily perceive them as anti-inflammatory.

This is because each person's unique makeup and health story (what I call their understory, as stated in my brand name) dictates which foods their body will use to help reduce inflammation.

Yes, spinach has a plethora of health benefits. However, it also has red flags for people with chronic health conditions.

Therefore, to reduce inflammation, you want to choose foods that fit your needs and won't trigger an inflammatory reaction in your body.

This can make a huge difference in your gut inflammation. And the great thing about it is that it is done naturally, without the addition of extra things to buy. 

Choosing an anti-inflammatory diet can be beneficial to some. But it really depends on the standards of that diet. Ask yourself first- does it contain foods that can still potentially trigger intestinal inflammation?

Slow-cooked foods can be beneficial to many people with chronic inflammation. This is because slow cooking the food breaks some of the food down for you before you even eat it.

Therefore, when it comes time to eat it, your digestive system will have an easier time. This is because your digestive system has to exert less energy.

Also, nutrients will then be better absorbed. Although some could argue that fewer nutrients are available when food is slow-cooked, nutrients are only beneficial if the person is able to absorb them.

Although Slow-cooked foods can be very beneficial to a struggling digestive system, histamine needs to be considered as well.

Histamine counts can be higher in slow-cooked meals. Monitoring your intake of foods can still make slow-cooked foods a great contender when trying to tame inflammatory responses.

Eating smaller portions of food at a time is a must for many struggling with poor gut health. Your digestive tract can more easily process food because there is less to process. 

Additionally, this will help those who suffer from IBS (irritable bowel syndrome, ulcerative colitis, or other chronic diseases. More nutrients will be gotten from the food ingested, and fewer particles are likely to seep into the bloodstream, causing inflammation.

Problematic foods can vary among people. However, those who frequently experience inflammatory responses usually have factors in common when it comes to problematic foods.

These may include the following: Dairy, Gluten, Corn, Soy, Certain oils, Histamines, Sulfates, Oxalates, Highly Processed foods, Sugar, Fermented foods, and so on.

Some of these foods are more difficult on the stomach than others. This does not mean everyone needs to be gluten-free or dairy-free. 

But it does mean you need to be aware of triggers. If these are giving you a problem, ask yourself why. Be aware of what and how much triggers your symtpoms. 

Yes, something as simple as relaxing and breathing while you eat can help your gut microbiome. Your body will function better. And if you are also eating at a slower pace, you are further supporting your digestive system, creating better digestive flow.

Adequate time between meals allows the body to fully break down food and get it to where it needs to go. Bombarding it with more food too quickly can interrupt the process.

You want to absorb as many nutrients as possible from your food, not overwhelm your body triggering a stress response.

Spacing meals out appropriately can greatly help with this.

I am personally a big fan of juicing. It has done wonders for me, and my body responds very well to it.

This can fluctuate for some, but many who suffer from gut inflammation or intestinal permeability may find juicing beneficial.

Much of the soluble fiber is removed from juicing, leaving insoluble fiber behind. This makes the digestive system better able to absorb nutrients without interference from hard-to-digest materials.

Also, the nutrients are more directly provided to the body.  Many of us who have acute or intestinal inflammation know how difficult it can be to feel like our bodies are getting enough vitamins and minerals.

Juicing is something to consider adding to your routine if you are looking to improve gut inflammation.

Enzymes are secreted by the stomach to break down food. But people who experience inflammation in the gut often have problems with their digestive health too.

Therefore, enzyme production can be affected, making fewer enzymes available for breaking down food. They play a critical role in an individual's ability to properly absorb nutrients. Some other functions of the enzymatic processes include: regulating and metabolizing microbials, providing digestive support, and immune system regulation.

In addition to this, there are different types of enzymes responsible for breaking down different substances. For instance, one type called carbohydrate-active enzymes targets carbohydrates, and another type called lipases targets fats.

Knowing which types of foods are most problematic for you can help you identify which enzymes you may be lacking. 

There are enzymes available for supplementation. I will link to a reputable brand that we use here.

Similar to the issues that can occur with enzymes, people can lack enough good bacteria.  This can be due to chronic inflammation and chronic health challenges.

Probiotics are live microorganisms, including bacteria and fungi such as yeasts. 

These microorganisms are important for balancing the microbiome's ecosystem. The quote taken from the journal Frontiers in Microbiology explains some of the ways probiotics are important. 

There is mixed research on the effects that seed oils have on the gut. I know that certain oils will consistently cause inflammation and bloating if I eat them. 

A lot of this has to do with how the oils eaten were processed and how the plant the oil came from was raised. 

I have difficulty with the information indicating seed oils as being beneficial. This information is often stated without giving clarity to how the oils are consumed and the plant's background.

For instance, corn and soy raised with pesticides will carry over into the oil that is extracted from that plant.

Also, studies conducted need to take into account the many factors besides just whether a seed oil has certain properties or not. The same basis needs to be applied to any item consumed. 

A person who has gut inflammation is compromised. Therefore, the individual's tolerance level will shift. You need to keep this in mind when deciding which oils to cook with.

I use olive oil and grapeseed oil regularly. Avocado oil is great, but avocados are high in histamine and can cause inflammation for some, although studies show avocados as having anti-inflammatory benefits.

Everything you consume and supplement with needs to be taken into account differently when dealing with chronic gut conditions.

Herbals are a natural and effective way to support inflammation and the digestive system. Many herbals are used to support inflammatory conditions successfully. One widely known for its inflammatory properties is turmeric. Others include ginger, licorice root, chamomile, and slippery elm to name just a few.

Related Post:  A Detox Tea Recipe

Another great asset in helping to reduce gut inflammation is a food journal. Although this is an indirect way to help reduce inflammation, it is very beneficial none-the-less.

The invaluable benefits of keeping a food or health journal include being able to better assess which foods are triggering gut inflammation, the times of day that are most problematic for your digestive system, patterns that increase your chances of inflammatory symptoms, and reduced stress on your system so you are not relying on memory alone.

Journals can be as simple or as complex as you would like. However, looking back over days, weeks, or months at a time can allow you to notice things that may have easily been overlooked.

This is especially the case since symptoms from foods, supplements, and conditions can take up to 3 days to appear.

Exercise is another beneifical way to reduce gut inflammation. There are many forms of exercise, and finding one specific for your body's needs can provide gut healing benefits. 

I have already done a post on this that I will link here - 8 Exercises For The Gut.

The next important step to support gut health is sleep. Sleep has been linked to many health benefits. Your body repairs and renews during the sleep process, therefore, getting quality sleep is important.

I have a free source that goes over the adjustments to make for better sleep hygiene. This will set your body and environment up to receive better sleep to support digestion and inflammation.

Poor sleep has been linked to pro-inflammatory cytokines (chemical messengers that play a role in regulating inflammation). Upset of the gut microbiome can also cause problems with sleep.

This can become a cycle with many people with chronic gut issues. It is important to begin regulating sleep regularly to help reduce inflammation.

Lastly, studies show that stress alters the brain-gut connection. This has been linked to inflammatory bowel disease, worsening gut motility, changes in gut secretions for processing food, negative impacts on gut flora, intestinal permeability, and more.

These all can lead to symptoms of increased anxiety, lower energy levels, problems in mood regulation, bloating, and so on.

Therefore, getting control over this domino effect is important. Start by becoming aware of your stress triggers and the symptoms you begin to develop.