How to Heal an Inflamed Gut and Prevent Recurrence
by Jelena Vulevic on Sep 25, 2023
Inflamed gut is a troublesome condition that can have a significant impact on your overall health and well-being. The gut plays a crucial role in digestion, nutrient absorption, immune system function, and overall health. Gut inflammation can disrupt these functions and lead to a range of symptoms and potential complications. In this article, we discuss ways in which you can heal an inflamed gut and prevent the occurrence of common symptoms.
What is gut inflammation and what causes it?
Gut inflammation, characterised by irritation and swelling in the digestive tract, arises from factors like diet, sensitivities, infections, stress and genetics, disrupts gut function and triggers immune responses. Addressing these causes is crucial for gut health. Consult a professional for accurate diagnosis, personalised treatment, and guidance. For more, refer to our article on gut inflammation.
What are the symptoms of an inflamed gut?
The symptoms of an inflamed gut can vary from person to person, and experiencing one or more of the below symptoms is a sign of an unhealthy gut. However, it doesn't necessarily mean you have an inflamed gut, so it’s always worth consulting with a medical professional.
- Abdominal pain or discomfort
- Bloating and gas
- Diarrhoea or constipation, or alternating between the two
- Unexplained weight changes
- Fatigue and low energy
- Food sensitivities or allergies
- Joint pain or muscle aches
- Skin issues, such as rashes or acne
- Difficulty sleeping
- Mood changes, including anxiety and depression
- Brain fog or difficulty concentrating
- Frequent infections or a weakened immune system
Things to avoid if you suffer from chronic gut inflammation
If you suffer from chronic gut inflammation, then here is a list of things to try and avoid:
- Certain Foods: Processed foods, sugars, unhealthy fats, gluten grains, dairy, fried foods, and artificial additives may trigger inflammation. Identify trigger foods with professional guidance.
- Alcohol: Excessive alcohol can worsen inflammation and disrupt gut balance.
- Stress: Chronic stress affects gut health. Manage with techniques like meditation and yoga.
- Sedentary Lifestyle: Regular exercise improves gut health and reduces inflammation.
- Artificial Sweeteners: Some sweeteners disrupt gut bacteria and may cause inflammation.
- Excessive Caffeine: High caffeine can irritate the gut. Moderation is advised.
- NSAIDs: Anti-inflammatory drugs like ibuprofen may harm the gut lining.
- Smoking: Smoking weakens the gut barrier and promotes inflammation.
- Overeating: Large meals strain digestion. Choose smaller, balanced portions. If you are struggling with weight, learn more about gut health and weight loss.
Individual responses vary, so consult with a healthcare professional for a personalised plan to effectively manage chronic gut inflammation.
How to heal your inflamed gut naturally
Embarking on a journey to naturally heal your inflamed gut involves a combination of mindful dietary choices, lifestyle adjustments, and beneficial practices that collectively promote the benefits of a healthy gut and positively impact overall well-being. Below are some ways you can heal your inflamed gut naturally.
- Adopt an Anti-Inflammatory Diet: Embrace whole foods like veggies, fruits, lean proteins, and healthy fats; avoid processed foods and sugars to soothe gut inflammation and stimulate healing.
- Consume Gut Health Foods: Prioritise high-fibre foods, prebiotics, probiotics, and fermented options for a balanced gut microbiota, boosted digestion, and immune function, easing inflammation.
- Focus on Hydration: Drink ample water to sustain gut health and thwart constipation.
- Embrace Mindful Eating: Opt for deliberate, unhurried meals to enhance digestion and ease gut stress.
- Drink Herbal Teas: Seek relief with anti-inflammatory herbal teas like ginger, chamomile, and peppermint.
- Ingest Omega-3 Fatty Acids: Harness the anti-inflammatory prowess of omega-3s from fatty fish and flaxseeds.
- Incorporate Turmeric into your meals: Leverage curcumin’s potent anti-inflammatory benefits to support gut well-being.
- Use Aloe Vera: Tap into aloe's soothing properties for reduced gut inflammation.
- Adopt Stress Management Techniques: Reduce the impact of stress with meditation, yoga, and deep breathing.
- Remember to Sleep: Prioritise restful sleep to invigorate overall health, including gut healing.
- Don’t skip Physical Activity: Engage in regular exercise to improve gut health, diminish inflammation, and sustain a robust.
- Drink Bone Broth: Foster gut lining repair with nutrient-rich bone broth.
- Include Glutamine: Bolster gut integrity and repair with glutamine-rich foods like meat, eggs, cheese, raw spinach, raw parsley, and cabbage.
- Try an Elimination Diet: Temporarily cut potential triggers to unveil and avoid gut irritants.
Bear in mind that individual responses vary. Gradually incorporate these remedies and seek professional advice before significant lifestyle or diet changes.
How to heal your inflamed gut through gut supplements
Incorporating targeted supplements alongside dietary and lifestyle changes can aid in healing an inflamed gut. Note that supplements should complement, not replace, a balanced diet and professional guidance. Explore our detailed guide on how to find the best gut health supplements, and consider these options to enhance your efforts to heal an inflamed gut:
- Probiotics and Prebiotics: Probiotics foster beneficial bacteria, while prebiotics nourish them. These can help repair your gut and support digestion.
- Digestive Enzymes: Aid digestion and nutrient absorption by breaking down food.
- L-Glutamine: Supports gut cell regeneration and integrity.
- Fish Oil (Omega-3 Fatty Acids): Anti-inflammatory properties complement an anti-inflammatory diet.
- Turmeric/Curcumin: Concentrated anti-inflammatory benefits aid gut healing.
- Marshmallow Root or Slippery Elm: Soothe gut lining and reduce irritation.
- Quercetin: Known for antioxidant and anti-inflammatory properties, it may alleviate gut inflammation.
- Vitamin D: Consult a healthcare provider for proper dosing to support immune function and gut health.
- Vitamin B Complex: Bolster digestion and energy metabolism for overall gut well-being.
- Zinc: Essential for immune function and gut repair, aiding in healing the gut lining.
- Collagen Peptides: Support gut lining integrity and tissue repair.
Consult a healthcare professional before starting any supplement regimen to ensure compatibility with your medications and tailored recommendations. Integrating supplements alongside a healthy diet and lifestyle contributes to a comprehensive approach to healing your inflamed gut.
Signs your gut is healing
The timeline for gut healing varies, but recognising these signs shows your efforts against gut inflammation are working. Track your progress on the journey to improving gut health:
- Digestive Comfort: Reduction discomfort, bloating, and pain signal early healing as the gut lining repairs.
- Improved Bowel Movements: Regular, well-formed stools indicate improved gut function.
- Increased Energy: Enhanced nutrient absorption boosts energy and vitality.
- Better Mood: The gut-brain connection ensures lifted mood, reducing anxiety and depression.
- Reduced Sensitivities: Tolerance to trigger foods may improve.
- Clearer Skin: Skin issues like acne may resolve due to the gut-skin connection.
- Stronger Immunity: A healthier gut often means a better immune function.
- Less Inflammation: Overall inflammation may decrease, reducing pain and discomfort.
- Steady Progress: Positive changes may appear in weeks, significant improvement in months.
Healing is gradual; setbacks happen. Severity, health status, and adherence to a healing regimen affect progress. Consult a professional for guidance on your gut healing journey. Remember, patience and consistency are key to achieving lasting gut health improvements.
Ways to prevent recurrence
Preventing the recurrence of gut inflammation involves making sustainable lifestyle changes that improve gut health in the long run. By incorporating these practices into your daily routine, you can significantly reduce the risk of inflammation reoccurring:
- Balanced Diet: Prioritise whole foods, veggies, fruits, lean proteins, and healthy fats while minimising processed foods, sugars, and artificial additives. Embrace fibre-rich foods to support gut motility and maintain a diverse gut microbiota.
- Trigger Foods: Avoid or limit identified trigger foods to prevent flare-ups.
- Mindful Eating: Chew well and eat moderately to ease digestion and reduce the strain on your gut.
- Stress Management: Prioritise meditation, mindfulness, and engaging in activities that bring you joy. Chronic stress contributes to inflammation, so managing it effectively is crucial.
- Regular Exercise: Sustain an exercise routine to support digestion, reduce inflammation, and promote overall well-being.
- Quality Sleep: Regulate immunity, inflammation, and gut health with sufficient sleep.
- Hydration: Support digestion, nutrient absorption, and gut function by staying hydrated.
- Probiotic Foods: Balance gut with yoghurt, kefir, and fermented veggies.
- Moderate Consumption: Limit alcohol and caffeine to spare the gut lining from irritation.
- Quit Smoking: Abandon smoking’s negative impact on gut health.
- NSAID Moderation: Use NSAIDs cautiously, guided by professionals, to minimise gut impact.
- Regular Check-ups: Monitor your gut health and address any concerns promptly through scheduled healthcare visits.
- Gentle Cleansing: Incorporate hydration, detox foods and liver support for cleansing.
By adopting these preventive measures, you can create a supportive environment for your gut and reduce the likelihood of recurrent inflammation. Keep in mind that consistency and gradual adjustments are key to maintaining a healthy gut and overall well-being.
Understanding and addressing gut inflammation involves recognising its varied causes, including diet, stress, and lifestyle factors. By embracing a balanced diet rich in whole foods, practising mindful eating, managing stress, and engaging in regular exercise, you can promote gut healing. Incorporating natural remedies, such as probiotics, turmeric, and herbal teas, along with targeted supplements, complements these efforts. Recognising signs of gut improvement, like enhanced digestion, mood, and immunity, indicates progress. Patience is key, as healing is gradual. To prevent recurrence, sustaining healthy habits, avoiding trigger foods, and seeking professional guidance contribute to lasting gut health.
Gut inflammation can affect many other areas of your health. Find out if Y GUT sensitive is right for you.