To reduce gut inflammation, cut refined carbohydrates, fried foods, soda, sugar, processed meats and artificial sweeteners. Eat anti-inflammatory foods such as blueberries, leafy greens, nuts and turmeric. Drink 2 to 3 liters of water a day and exercise for about 20 minutes daily.
One of the most serious – and common – causes of chronic disease is inflammation. Inflammation is a very necessary process for defending and repairing tissue. But high levels of it in the body make your cells break down and lose their ability to work properly. In turn, this leads to diseases such as diabetes, cancer, autoimmune dysfunction, and other disorders. Many factors shape the level of inflammation in your body, including diet, lifestyle, and environment. Here we look at gut inflammation and what we can do to get rid of it.
- What causes inflammation in the gut?
Certain kinds of food are thought to cause inflammation in the gut. These foods are mostly fatty and contain simple sugars. Inflammation can also come from an imbalance of microorganisms (germs) in the gut. When harmful microbes or yeast such as Candida grow and spread, they can badly damage the lining of the gut. The immune response that follows can cause more inflammation and damage. The same foods that cause inflammation are generally thought to be bad for our health. These include sodas and refined carbohydrates, as well as processed meats. Red meat is not on that list: it is good food. Some of these foods have even been associated with a higher risk of chronic diseases such as type 2 diabetes and heart disease. Below are foods that can cause inflammation:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- processed meat (hot dogs, sausage); fresh red meat (burgers, steaks) is good food and does not belong on this list
- margarine, shortening, and lard
- Sugar and high-fructose corn syrup.
- Artificial sweeteners, except for small quantities of Lakanto.
- High-mercury fish.
You should try to avoid or limit these foods as much as possible.
- What can you do to resolve your inflamed gut?
There are several things you can do to reduce your gut inflammation: 2.1 Get on an anti-inflammatory diet. What does an anti-inflammatory diet do? Many experimental studies have shown that parts of foods or drinks may have anti-inflammatory effects. If you choose the right anti-inflammatory foods, you may be able to lower your risk of illness. If you keep picking the wrong ones, you could speed up the inflammatory disease process. Some anti-inflammatory foods you can eat are:
- Fruits and vegetables such as blueberries, apples, and leafy greens- These are high in natural antioxidants and polyphenols. Those are protective compounds found in plants.
- Nuts – These have been tied to lower markers of inflammation and a lower risk of cardiovascular disease and diabetes.
- Coffee – It has polyphenols and other compounds that fight inflammation. They may protect against it.
- Curcumin – This is the active ingredient in turmeric, a bright orange spice. It’s one of the most powerful natural anti-inflammatory remedies on earth, especially for the gut.
- Red meat
- Fish
- Real olive oil
Besides lowering inflammation, a more natural, less processed diet can have clear effects on your physical and emotional health. A healthy diet does not only lower the risk of chronic diseases. It also improves mood and overall quality of life. 2.2 Drink More Water to Get Rid of Toxins You come into contact with toxins through air pollution, heavy metals, mold, and airborne germs without even noticing. Many of our foods also contain toxins like pesticides, antibiotics, and even added sugars. These toxins add heavily to inflammation. They ‘turn on’ genes that drive inflammation, causing cancer, T2DM and heart disease. These toxins can also throw off the balance of your gut flora. That lets inflammatory chemicals be released. This inflammation can start a chain reaction in the body that could lead to chronic diseases. Drinking water helps flush out these toxins. It also helps move waste through the gut and out of the bowels. And it helps the liver and kidneys work at their best. Try to drink 2-3L of water each day, or six to eight glasses. Make sure your water is fresh and filtered, or at least free of things like chlorine, fluoride and heavy metals. Carry a bottle of water with you through the day if you can. That way you can keep sipping instead of drinking a lot of water at once. You can also add a squeeze of lemon juice, which is rich in vitamin C and can boost your immunity. 2.3 Exercise regularly Physical activity stimulates your body’s major detox organs. These include your intestines, urinary tract, sweat glands, circulatory system, and lymphatics. When these systems can move toxins and waste out of the body, inflammation is kept to a minimum. As little as 20 minutes of exercise a day could calm inflammation in the gut and the whole body. Exercise boosts the body’s anti-inflammatory response. It does this by switching on the sympathetic nervous system (the body’s fight-or-flight system). This raises your heart rate, blood pressure, and breathing rate. As a result, your body releases hormones such as epinephrine and norepinephrine into the blood. Their job is to activate the adrenergic receptors of immune cells. Exercise also pushes fresh blood to your tissues. That reduces inflammation by helping flush away metabolic waste. It brings nutrients to inflamed or damaged tissues, which helps them repair. Just like water, exercise also keeps your digestive system moving and helps digestion. That further reduces inflammation in your gut. You should also avoid sitting for long periods of time. If you work long hours, set a timer to get yourself up and moving on a regular basis, at least every hour.
- Keeping Gut Inflammation at bay….
To reduce inflammation in your gut, your first priority should be to cut the pro-inflammatory factors in your diet and lifestyle. The steps above are very easy to fit into your daily routine. They will help lower the inflammation happening inside your body. Support your body’s detox functions with enough exercise and water. Then you’ll be sharply cutting the harmful toxins your immune system has to fight every day. Fewer toxins means your body can focus more on healing! Take these simple steps and start to reduce your inflammation today. Your gut will thank you!
Related reading
- Foods for Gut Flora and Inflammation
- Carnivore Diet: 8 Reasons It Works
- Eat, Don’t Eat: What to Eat and Avoid
- Diet to Prevent Type 2 Diabetes
- Bedtime Psyllium for Gut Irritation
References
- Healthline (2019): The Microbiome Diet: Can It Restore Your Gut Health? Retrieved from https://www.healthline.com/nutrition/microbiome-diet
- Harvard Health Publishing (2014): Foods that fight inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
- Lifehack (2019): 3 Simple Steps to Reduce Your Gut Inflammation. Retrieved from https://www.lifehack.org/822113/gut-inflammation
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP
Interventional pain physician, addiction medicine specialist and obesity medicine diplomate.
Licensed in Missouri and Illinois.
Last reviewed June 18, 2026
