Foods That Fight Inflammation: A Guide to Gut Healing Nutrition

As a health coach, I'm passionate about educating my clients on the importance of gut health and the role it plays in overall wellness. It truly is an amazing system that affects our whole body!

Those who experience digestive problems, like constipation, bloating, and gas, and who have low energy and brain fog day after day have something in common: inflammation. Inflammation is a common issue for many people, and it can lead to a variety of health problems. But did you know that what you eat can play a major role in reducing inflammation in your body? In this post, I'll be discussing the best foods to decrease inflammation and improve gut health.

Why is gut health important?

The gut is often referred to as the "second brain", not only because of the important role it plays in our overall health, but it is also literally connected to the brain through the vagus nerve. The gut is home to trillions of bacteria, collectively known as the gut microbiome. These bacteria play a crucial role in the digestion and absorption of nutrients, as well as regulating the immune system.

When the gut microbiome is imbalanced, it can lead to a host of problems, including inflammation. Inflammation is a natural immune response to injury or infection. Inflammation is helpful, acutely, when we are sick or have an injury. However, chronic inflammation that is present for months, years, or even decades can lead to a variety of health problems, including heart disease, diabetes, and even cancer.

Gut-Healing Foods

The good news is that you can reduce chronic inflammation in your body by making simple changes to your diet. Because remember, food is medicine to our bodies! Here are some of the best foods to include in your diet if you want to decrease inflammation and improve your gut health:

1. Leafy greens

Leafy greens are packed with antioxidants, vitamins, and minerals that can help reduce inflammation in the body. They're also high in fiber, which is important for maintaining a healthy gut microbiome. Some of the best leafy greens to include in your diet are spinach, kale, and collard greens.

2. Berries

Berries are another great source of antioxidants, which can help reduce inflammation in the body. They're also low in sugar, making them a great choice for anyone looking to maintain stable blood sugar levels. Some of the best berries to include in your diet are blueberries, strawberries, and raspberries.

3. Turmeric

Turmeric is a spice that's commonly used in Indian cuisine. It contains a compound called curcumin, which has powerful anti-inflammatory properties. Adding turmeric to your diet can help reduce inflammation in the body and improve gut health.

4. Ginger

Ginger is another spice that has anti-inflammatory properties. It can help reduce inflammation in the gut, and it's also great for soothing an upset stomach. You can add fresh ginger to your meals, or brew it into a tea for a soothing drink.

5. Fermented foods

Fermented foods like sauerkraut, kimchi, and kefir are rich in probiotics, which are beneficial bacteria that can help improve gut health. Probiotics have been shown to reduce inflammation in the body and improve immune function. There are many fermented foods that you can add to your diet to boost good bacteria in the gut. Check out our post to get some ideas: 10 Fermented Foods that Can Heal Your Gut.

6. Fatty fish

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which have been shown to have anti-inflammatory properties. Omega-3s can help reduce inflammation in the body and improve heart health. Try to include fatty fish in your diet at least twice a week to get a healthy dose of omega-3.

7. Nuts and seeds

Nuts and seeds are a great source of healthy fats, fiber, and antioxidants. They're also low in sugar, making them a great snack option for anyone looking to reduce inflammation in the body. Some of the best nuts and seeds to include in your diet are almonds, walnuts, chia seeds, and flaxseeds.

Gut-Harming Foods

In addition to incorporating these foods into your diet, there are some foods you should try to avoid if you're looking to reduce inflammation in the body and have a healthy, strong gut. When we talk about the foods to avoid, it doesn't mean you can never enjoy french fries or processed foods, like pasta. You want to make healthy, whole foods a staple to your diet and part of your daily routine.

Here are foods to avoid for a healthy gut and to decrease inflammation:

1. Processed Foods

Processed foods are high in refined carbohydrates, sugar, and unhealthy fats, all of which can contribute to inflammation in the body. These foods often contain artificial additives, preservatives, and other chemicals that can trigger an inflammatory response in the body. So, if you want to reduce inflammation, it's best to avoid processed foods and opt for whole, natural foods instead.

2. Sugary Drinks

Sugary drinks like soda, energy drinks, and sweetened teas are packed with sugar, which can lead to inflammation in the body. Drinking these beverages regularly can increase your risk of developing chronic diseases like diabetes and heart disease. Instead, opt for water, sparkling water, herbal tea, or unsweetened drinks.

3. Fried Foods

Fried foods are high in unhealthy fats, which can trigger inflammation in the body. These fats can also contribute to the development of chronic diseases like heart disease and obesity. So, if you're looking to reduce inflammation, it's best to avoid fried foods and opt for baked, grilled, or steamed options instead.

4. Non-Organic, Fatty Meat

Red meat can be high in saturated fats, especially fatty cuts of meat. Because toxins are stored in fat cells, eating fatty cuts of non-organic/grain-fed meat are more likely to be loaded with antibiotics, certain chemicals, and hormones which can contribute to inflammation in the body. If you do eat red meat, it's best to choose high-quality, and organic or grass fed lean cuts.

5. Gluten and Dairy

Some people are sensitive to gluten and dairy, which can cause inflammation in the body. If you have a sensitivity or allergy to these foods, it's best to avoid them altogether. If you're not sure whether you have a sensitivity, try eliminating them from your diet for a few weeks and see how you feel.

Reducing inflammation in the body can have many health benefits, and one of the most effective ways to do this is through the food you eat. When you decrease inflammation, you allow your gut to heal and be healthy. By eating anti-inflammatory and gut healthy foods, and avoiding the ones that cause inflammation, you can improve how all of the systems in your body work—they are all connected!

Remember, if you struggle with making supportive changes to your diet or don't know where to start, talk to an expert in nutrition and behavior change. My passion is to teach and help people with their health. There is no need to feel overwhelmed about how to have better digestion and energy so that you can show up 100% in your life. Apply for a free consultation so I can help you discover which changes to your nutrition, lifestyle, and mindset could change your life!