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4 Ways to Heal Your Gut and Reduce Inflammation

4 Ways to Heal Your Gut and Reduce Inflammation

4 ways to harvest better gut health, reduce inflammation and heal from the inside-out.

4 Ways to Heal Your Gut and Reduce Inflammation

Inflammation is a natural, and essential part of healing. When inflammation is left unchecked, unbalanced and untreated, its effects can be felt throughout the body. Dangerous inflammation in the gut, organs or outside of a localised area can wreak havoc on our immune system, manifesting itself in illness, chronic pain, digestive issues and more. By cultivating optimal gut health we are reducing dangerous inflammation in our body and working towards bettering our overall health for the future.

How to reduce gut inflammation

We all know by now how important gut health is in determining how well our body can fight illness, disease and promote wellbeing and keeping your gut happy has never been easier, so follow these easy steps to cultivating better gut health for a happy, healthy life.

  • Get the basics right

There’s no point attempting to heal your gut if you are just reversing the process by constantly feeding it with toxins. Inflammatory foods such as refined carbohydrates – white rice, pasta and bread, as well as sugar, soft drinks, sugary juices and processed foods, all contribute to inflammation and feed unhealthy gut bacteria.

Similarly, avoid trans-fats from shortening, hydrogenated oils, margarines and any genetically modified foods and meats that have been fed with grains, antibiotics and hormones. Removing these foods from your diet can reverse gut inflammation, assist in weight loss, and promote overall wellbeing.

Kimchi is a traditional fermented Korean vegetable side dish that is salty, sweet and sour. It is a tasty companion to salads and hot dishes.

  • Heal the gut with probiotics 

Colonising good gut bacteria with probiotics is essential for reversing signs of inflammation and helping your gut operate to the fullest. Introducing (if you haven’t already) probiotics into your diet can vastly improve the immune system with their health-boosting micro-organisms. Consuming foods like kimchee, sauerkraut, full-fat natural yogurt, pickles and gut-loving drinks like kombucha and kefir is the fastest way to boost your immune system, support digestion and contribute to better mental health. Probiotics also support the production of B12 and K vitamins and prevent harmful bacteria from reeking havoc throughout your body.

  • Feed the good bacteria with prebiotics

Prebiotics act as the fuel for probiotics to do their job. Probiotics require sustenance in order to be able to perform in the gut, therefore, feeding them prebiotics – non-digestible food fibres – allows them to thrive in the gut and stick to the bowel wall. Foods such as bananas, dandelion greens, garlic, onion and chicory root are abundant sources of prebiotics.

  • Support your gut health with proper nutrients

Outside of pre and probiotics, increasing your intake of anti-inflammatory and fibrous foods like figs, herbs and spices, especially tumeric, rosemary and ginger, as well as eating a diet rich in omega-3 fatty acids and good fats is essential for supporting a healthy gut and improving overall health and vitality.

More from MiNDFOOD on maintaining good gut health:
Why am I so bloated all the time? Top tips to avoid the dreaded bloat
The top 8 foods for gut health
The best vitamins to maintaining a healthy tum
Check out the MiNDFOOD guide to fermentation, which breaks down the many health benefits and will give you some inspiration to try it for yourself at home. 
5 things that are ruining your gut health

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2 Comments on 4 Ways to Heal Your Gut and Reduce Inflammation


  • JMCWS
    August 6, 2017 8:04 pm

    Please, please, please, MINDFOOD look into Bile Salt Malabsorption… you address IBS and Gluten Intolerances and many other issues, but you don’t put it all together, often, in that some foods that are great in some circumstances are killers in others… e.g. garlic and onions, leafy greens, legumes are absolute killers in bloating and pain for sufferers of some diseases… we do adapt, but there are no finite rules for some of us… attack the industry that adds MSG to ginger that goes with sushi, or gluten soy… when sushi is generally considered a healthy option. Shite… have you seen what they add to wasabi??? I should make a living out of reading labels….

  • Linda
    August 7, 2019 3:33 pm

    I agree with JMCWS comments, there is more to the story and everyone reacts differently, people have great relief from the fodmap friendly diet, and other’s have relief just by going gluten free or at least wheat free, taking out processed foods is a big plus and stop drinking alcohol. Try celery juice on an empty stomach, look up Anthony Williams books for more.

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