Reduce inflammation in the gut through dietary changes.

Reducing inflammation in the intestines can significantly improve an individual’s overall health and well-being. One of the most effective ways to reduce inflammation in the gut is by making dietary changes that help calm the inflamed intestines. According to Harvard Health and UCSF Health, the first step should be consuming an anti-inflammatory diet rich in fruits and vegetables such as spinach, kale, collards, blueberries, strawberries, cherries, and oranges. 

These foods are high in natural antioxidants and polyphenols, protective compounds found in plants with anti-inflammatory effects. I can vouch for this, and later in this article, I will give you a gut-changing tip that has helped me get these anti-inflammatory foods into my gut every day.

Additionally, incorporating omega-3 fatty acids in fish such as salmon, mackerel, tuna, and sardines can help reduce inflammation. Finally, limiting or avoiding foods that promote inflammation in the gut, such as refined carbohydrates, red meat, and processed meats, is crucial in calming the inflamed intestines. [1][2]

How to calm inflamed intestines by limiting consumption of some dairy products.

One way to calm inflamed intestines is to limit the consumption of certain dairy products, particularly those containing A1 protein. Research suggests that digestion of A1 protein can produce a peptide called beta-casomorphin-7, which has been linked to gastrointestinal symptoms in some individuals, resembling those experienced in lactose intolerance (1).

For people with sensitive intestines, choosing dairy products that contain only A2 protein might be beneficial. In a double-blind, randomized, crossover trial involving 45 Han Chinese subjects with self-reported lactose intolerance, it was found that consuming milk containing the A2 protein solely had fewer adverse effects on inflammation, digestive discomfort, and cognitive processing as compared to milk containing both A1 and A2 proteins.

While the link between dairy and inflammation is not entirely clear, limiting the consumption of dairy products containing A1 protein could be helpful for individuals seeking to calm their inflamed intestines and promote better gut health [3][4]

How to calm inflamed intestines with intermittent fasting.

Adopting a consistent intermittent fasting routine can benefit individuals seeking to calm their inflamed intestines. Intermittent fasting involves cycling between periods of eating and fasting, which helps regulate blood sugar levels, lose weight, and promote overall health. In addition, recent research from Mount Sinai has found that fasting reduces inflammation and improves chronic inflammatory diseases without affecting the immune system’s response to acute infections. Doing this can be particularly helpful for individuals suffering from inflammatory bowel diseases.

During periods of fasting, pro-inflammatory cells called “monocytes” enter a “sleep mode” and become less inflammatory, according to the study. Furthermore, intermittent fasting has been shown to decrease inflammation and improve gut health in some cases. However, it’s essential to note that research on intermittent fasting’s benefits for individuals with Crohn’s disease and inflammatory bowel disease is still in its early stages, and more studies must be conducted.

Practicing intermittent fasting regularly and consistently may help calm inflamed intestines in some individuals. Still, it’s crucial to consult with a healthcare professional before significantly changing one’s diet. [5][6]

Stay hydrated with water and avoid alcohol and caffeine.

Maintaining proper hydration is essential for everyone, but it is crucial for individuals suffering from inflamed intestines. Aim to drink at least six 8-ounce glasses of water daily to keep your digestive system functioning well. However, you may need to consume even more fluids if you are engaging in physical activities, experiencing hot weather, or dealing with diarrhea (Everyday Health).

While water should be your primary source of hydration, it is equally important to avoid beverages that can exacerbate inflammation. Some examples of such drinks include alcohol, caffeinated beverages, soda, and those containing artificial sweeteners. These can lead to cramping, bloating, and diarrhea, making it more difficult for your body to maintain optimal hydration levels (Premier Medical Group).

You can experiment with water infused with natural flavors like lemon or lime to cater to individual preferences and make hydration more enjoyable. Sports drinks and coconut water can also be effective options, as they provide crucial electrolytes like sodium and potassium needed to maintain proper hydration (Cleveland Clinic). By prioritizing water intake and avoiding inflammation-triggering beverages, you can help calm your inflamed intestines and promote overall gastrointestinal health. [7][8]

Ensure Adequate Nutrient Intake with Multivitamin and Mineral Supplements.

Maintaining proper nutrient intake is crucial for individuals with inflamed intestines, such as those suffering from Inflammatory Bowel Disease (IBD), which includes Crohn’s disease and ulcerative colitis. A well-balanced diet is typically sufficient to provide necessary vitamins and minerals; however, during flares, severe symptoms, or post-surgery recovery, it may become difficult for some patients to consume enough nutrients from food alone. In such cases, healthcare providers may recommend multivitamins and mineral supplements to prevent or compensate for nutritional deficiencies.

Before incorporating any supplements into your diet, it is essential to consult with your doctor or healthcare provider, as some supplements may cause gastrointestinal symptoms or interact with medications. It is also crucial to carefully examine supplement labels and avoid products containing lactose, artificial colors, sugar alcohols, or preservatives, as these may aggravate IBD symptoms. Many supplements should be taken with food for optimal absorption and minimal gastrointestinal side effects.

Some common supplements recommended for IBD patients include calcium, folic acid, iron, vitamin B12, and vitamin D. These nutrients play a significant role in bone health, cell production, anemia prevention, and intestinal inflammation control. Remember, each individual’s needs are unique, so working closely with healthcare providers to determine the most appropriate supplementation plan for your specific requirements is crucial. [9][10]

Quit Smoking and Avoid Alcohol to Reduce inflammation.

Adopting a healthier lifestyle by quitting smoking and avoiding alcohol consumption can significantly reduce inflammation in the intestines. Unfortunately, numerous studies have shown that smoking and excessive alcohol intake can induce intestinal inflammation, leading to various health complications, including chronic liver disease, neurological disorders, and gastrointestinal cancers. 

In addition, smoking causes a decrease in blood flow to the intestines, which may result in increased permeability of the intestinal lining and a weakened immune response.

Similarly, excessive alcohol consumption has been linked to the alteration of intestinal microbiota composition and function and negatively affects intestinal immune homeostasis. According to a study published in Alcohol Research: Current Reviews, alcohol-induced intestinal inflammation can promote organ damage and chronic disorders associated with alcohol consumption. Therefore, by quitting smoking and limiting alcohol intake, individuals can effectively reduce inflammation in the intestines, contributing to better gut health and overall well-being. [11][12]

Manage stress with exercise, relaxation techniques, or therapy.

Managing stress is crucial in maintaining a healthy gut, as it can negatively impact the symptoms of an inflamed intestine. While stress does not directly cause intestinal inflammation, it can exacerbate symptoms. Implementing stress reduction techniques and chronic illness hacks, such as exercise, relaxation techniques, or therapy, can help alleviate these symptoms and improve overall well-being.

Regular physical activity releases endorphins, which work to alleviate stress and can even mitigate the intensity of intestinal inflammation. Choosing exercises corresponding to one’s condition is essential, yet even a 10-minute walk each day can benefit significantly.

Relaxation techniques, such as deep breathing exercises, yoga, and meditation, can help lower cortisol levels, the primary stress hormone. For example, practicing just 20 minutes of meditation daily can significantly reduce stress levels, while yoga incorporates deep breathing and stretching to soothe the mind and body.

Lastly, seeking professional help through therapy also guides managing stress more effectively. Whether implementing new coping strategies or addressing the root causes of stress, therapy can be invaluable in maintaining gut health. [13][14]

Choose foods that are easy to digest and avoid those that aggravate symptoms.

If you’re looking to calm inflamed intestines caused by inflammatory bowel disease (IBD), it’s crucial to choose easily digestible foods and avoid those known to exacerbate symptoms. IBD, which includes conditions such as Crohn’s disease and ulcerative colitis, has no proven diet plan to prevent or control it. However, managing your diet can help deal with flares and periods of remission.

Opt for low-fiber foods, as they are easier to digest and are less irritating to the gut. Examples include choosing white foods instead of wheat or whole-grain ones and consuming well-cooked vegetables like green beans, carrots, and mashed potatoes without skin. Additionally, ensure you consume enough protein, such as poultry, fish, or lean meats, as inflammation causes increased protein needs. 

It’s important to remember that each individual’s nutritional needs and tolerance may vary. Consult with a registered dietitian or physician to discuss the best dietary choices for your specific case of IBD to manage the condition effectively. [15][16]

Consider incorporating omega-3 fatty acids into your diet.

Incorporating omega-3 fatty acids into your diet can be highly beneficial, especially for those suffering from inflammatory bowel diseases (IBD) like Crohn’s disease and ulcerative colitis. These fatty acids found abundantly in fish such as salmon, mackerel, herring, and sardines, have anti-inflammatory effects that help manage the symptoms of IBD. In addition, research shows that omega-3 fatty acids can reduce intestinal inflammation, induce and maintain clinical remission in patients with ulcerative colitis, and decrease disease activity while improving the quality of life for patients with Crohn’s disease.

To incorporate omega-3 fatty acids into your diet effectively, consume two to three servings of fatty fish per week or consider taking fish oil supplements. However, it’s always best to consult your healthcare provider before significantly changing your diet. While no specific diet has been proven to prevent or treat IBD, making smart, individualized choices about your nutrition can help manage symptoms and improve overall health. [19][20]

Avoid using NSAIDS.

Individuals with Inflammatory Bowel Disease (IBD) must manage their symptoms and maintain a healthy lifestyle effectively. One important aspect is to avoid using Nonsteroidal Anti-inflammatory Drugs (NSAIDs), which can exacerbate inflammation and cause further complications. Instead, exploring alternative methods and treatments for pain management is advisable to promote intestinal health.

In addition, smoking cessation is essential, as it can increase the risk of developing Crohn’s disease and worsen IBD in general. Managing stress is another vital factor; engaging in regular exercise, practicing relaxation techniques, and seeking support from healthcare professionals are all beneficial for maintaining overall mental and physical well-being.

Furthermore, consulting with doctors and specialists can help IBD patients receive proper evaluation and personalized recommendations for pain management, medication, and nutritional supplements. With the proper support and guidance, it is possible to effectively manage IBD and achieve long-term symptom relief, improving quality of life. [21][22]

How to calm inflamed intestines by reducing the consumption of meat.

Meat consumption, mainly red and processed meat, has been linked to increased inflammation in the intestines. Therefore, minimizing meat intake can benefit individuals with inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS). Additionally, high levels of animal protein and fat found in meats can stimulate the production of harmful compounds that contribute to inflammation in the gut.

Instead of consuming large amounts of meat, it’s essential to adopt a more balanced diet that includes a variety of other protein sources. For example, beans, legumes, and whole grains can provide adequate protein while being rich in dietary fiber. Fiber, particularly from plant-based sources, has been shown to support healthy gut bacteria and reduce inflammation in the intestines (2).

Furthermore, incorporating fish such as salmon, mackerel, and sardines can also provide an anti-inflammatory effect due to their high concentrations of omega-3 fatty acids (3). Therefore, adopting a more balanced, plant-based diet while minimizing meat consumption can be a promising strategy for calming inflamed intestines and promoting overall gut health. [23][24]

Choose 100% grass-fed and grass-finished meat.

Choosing 100% grass-fed and grass-finished meat is an excellent way to calm inflamed intestines and promote overall gut health. In addition, the nutritional profile of grass-fed beef differs significantly from that of grain-fed beef, offering various benefits such as reduced inflammation, improved heart health, and enhanced weight management.

Grass-fed beef boasts a higher proportion of omega-3 fatty acids, known for their anti-inflammatory properties, helping to counterbalance the inflammatory effects of omega-6 fatty acids found in grain-fed beef. In addition, grass-fed beef is a rich source of antioxidants, such as vitamin E and carotenoids, which neutralize free radicals and protect cells from oxidative stress, ultimately reducing inflammation.

By consuming 100% grass-fed and grass-finished meat, you can also ensure that your diet is free of hormones, antibiotics, and genetically modified organisms (GMOs), which can further contribute to gut health. Supporting local farmers and farmers’ markets in purchasing grass-fed beef also aids in preserving biodiversity, improving soil health, and reducing greenhouse gas emissions while supporting local economies.

Incorporating grass-fed beef into an anti-inflammatory diet, alongside other nutrient-dense foods, can significantly benefit gut health and reduce inflammation. Ensure you choose high-quality, grass-fed beef to maximize these benefits and soothe inflamed intestines. [25][26]

How to calm inflamed intestines by limiting lectin intake.

One possible way to calm inflamed intestines is to limit the intake of lectins in your diet. Lectins are a protein found mainly in legumes and grains, which may contribute to digestive issues and inflammation and potentially exacerbate autoimmune diseases in some people.

Researchers have found that lectins can bind to cells lining the digestive tract, disrupt the absorption of nutrients, and affect the growth and action of intestinal flora. In addition, lectins may heighten inflammation in individuals with pre-existing conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or autoimmune diseases.

To reduce lectin consumption, consider eliminating or reducing high-lectin foods like beans, peas, soybeans, peanuts, and whole grains like wheat. Cooking methods like boiling, stewing, and soaking can help inactivate lectins, making the foods less likely to cause inflammation. Keep in mind that it is essential to maintain a well-balanced diet to ensure overall health. Consult with a healthcare professional or a registered dietitian before making significant dietary changes. Everyone may react differently to lectin-containing foods, and monitoring your body’s response to adjust your diet is essential. [27][28]

Start the day with a big, freshly blended organic green juice.

Starting the day with a big, freshly blended organic green juice can work wonders for calming inflamed intestines and promoting overall gut health. Packed with essential nutrients, vitamins, and minerals, organic green juices contain anti-inflammatory properties that help to soothe the digestive system and restore gut balance. A perfect blend of water-filled green veggies and leafy greens like cucumber, celery, broccoli stems, kale, and spinach ensures a powerful punch of nutrients that aid in reducing inflammation and healing the intestines.

Including a small amount of fruit like green apple or pear and a touch of lemon or lime can enhance the flavor and provide additional health benefits such as improved digestion and increased hydration. It is important to limit fruit content to avoid excessive sugar intake, which can counteract the anti-inflammatory effects of green juice. Drinking this nutrient-dense beverage on an empty stomach maximizes its absorption, effectively flooding the body with essential nutrients that support a healthy gut, improved digestion, and overall well-being. So, start your day on a nourishing note with a refreshing glass of organic green juice and feel the difference it makes to your gut health. [29][30]

Incorporate Anti-Inflammatory Foods.

Including foods with anti-inflammatory properties in your diet can positively impact your intestinal health. Focus on consuming foods rich in omega-3 fatty acids, such as fatty fish like salmon, sardines, and walnuts. These foods can help decrease inflammation in the gut and promote healing. Ensure the fish you eat is wild-caught, as farmed fish are fed foods and additives that can make the less than healthy, undoing the other positive dietary changes you may be making.

Eat Fiber-Rich Foods.

Fiber is crucial in maintaining a healthy digestive system and reducing inflammation. Opt for fiber-rich foods like fruits, vegetables, whole grains, and legumes. These foods help regulate bowel movements and nourish beneficial gut bacteria, promoting a healthy gut environment.

Including Gut-Supportive Probiotic Foods.

Probiotics are beneficial bacteria that can help restore the balance of your gut microbiota and reduce inflammation. Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods introduce beneficial bacteria into your gut, supporting digestive health and alleviating inflammation.

Antioxidant-Rich Foods for Gut Health.

Consuming foods high in antioxidants can help protect your intestinal cells from damage caused by inflammation. Include colorful fruits and vegetables like berries, leafy greens, bell peppers, and tomatoes. These foods are antioxidants and provide essential vitamins and minerals for intestinal healing.

Avoid Trigger Foods

In addition to incorporating foods that reduce inflammation, it’s equally important to identify and avoid trigger foods that can aggravate intestinal inflammation. Many people have food intolerances which cause symptoms to flare up. Keep a food diary to track your meals and symptoms. Common trigger foods include fried or spicy meats, processed foods, and foods high in added sugars. You can prevent further irritation and promote healing by eliminating these foods from your diet [25].

Gradually reintroduce foods after a flare-up.

When recovering from a flare of Inflammatory Bowel Disease (IBD), such as Crohn’s disease or Ulcerative Colitis, or from Irritable Bowel Syndrome (IBS), it can be helpful to reintroduce foods into the diet gradually. This approach helps to minimize gastrointestinal symptoms and gives your intestines time to heal. Start with easy-to-digest, low-fiber foods before moving towards firmer and higher-fiber options.

Begin with soft solids such as mashed potatoes, applesauce, or scrambled eggs. Then, as your body adjusts, slowly add one or two new foods to your meal plan every few days. IBD-friendly options include cooked vegetables without seeds (e.g., carrots, green beans), white bread, plain crackers, and lean protein sources (e.g., chicken, fish, nut butter). Remember to monitor your body’s reaction to each food to ensure it doesn’t aggravate your symptoms.

Reintroducing fiber into your diet may be more challenging, so take your time and follow your doctor’s recommendations. Start with whole grains like brown rice and opt for sources of omega-3 fatty acids such as salmon to help reduce inflammation. Staying hydrated is also crucial during this phase, and it is advisable to drink water instead of sugary or caffeinated beverages.

By gradually reintroducing foods and closely monitoring your body’s response, you can effectively manage IBD symptoms and regain control over your diet. Everyone is different, so always consult your doctor for personalized advice based on your needs. [17][18]