How to Heal Gut Inflammation Naturally

As our understanding of the human microbiome advances, we begin to see how seemingly simple yet repetitive choices might lead to a prolonged state of imbalance and disease in the body. Making it crucial that we understand how to improve our digestive health and naturally heal gut inflammation.

With a blend of scientific insight and practical advice, reviewing dietary adjustments, lifestyle changes, and natural supplements, we seek to empower you with the knowledge on how to improve gut health, manage chronic inflammation, and mitigate the discomfort associated with gut inflammation.

Gut bacteria and the immune system

Your digestive tract, a 30-foot-long tube, enables the passage of food, nutrient absorption, and bowel movements while hosting trillions of microorganisms called the gut microbiome. There is a symbiotic relationship between the digestive system, gut microbiota, and the immune system that is crucial to our overall well-being.

The gut microbiome helps us digest food, provides metabolites that we cannot make ourselves, and helps protect us from pathogens, in exchange for food and shelter when the balance is right. Before we dive into natural ways to help you alleviate gut inflammation and its long-term effects, let’s discuss what constitutes a healthy gut, its effect on the immune system, and factors that might contribute to gut inflammation.

Gut Microbiome and Immune System: A Symbiotic Relationship

Around 70% of the body’s immune system resides within the digestive system. This is because our GI tract is our interface with the outside world and is constantly exposed to foreign substances such as food additives, environmental toxins, medications, and pathogens.

Gut microbiota plays a crucial role in maintaining the balance between host defense and immune tolerance, with dysbiosis linked to immune system alterations and autoimmune diseases like rheumatoid arthritis and systemic lupus erythematosus. Gut and immune health is centered around the gut-associated lymphoid tissue (GALT), innate lymphoid cells, and phagocytes (immune cells), which are essential in recognizing pathogens and maintaining immune tolerance to commensal flora. 

Research using germ-free animal models and advanced molecular strategies have revealed that gut microbiota is essential for the development and function of GALT. The concept of the human body as a super organism, containing significant microbial cells and genomes, underscores the critical influence of microbiota on human health and disease pathogenesis.

Intestinal tissue, including a mucosal barrier and gut-associated lymphoid tissue (GALT), act as physical and biochemical shields. In a healthy gut microbiome, beneficial microbes outcompete harmful ones and produce metabolites that support immune function. 

Dendritic cells, macrophages, and specialized T cells in the gut continuously sample antigens and initiate appropriate immune responses, while secretory IgA antibodies neutralize pathogens. This integrated system maintains a balanced immune response, ensuring both protection and tolerance to non-threatening substances. 

Let us look at a few ways our gut microbiota facilitates our well-being and why even day to day changes can change how we fell in our bodies. Vasoactive intestinal peptide (VIP) is essential for gastrointestinal health and gut motility. Research in individuals with CIPO (chronic intestinal pseudo obstruction) links lower VIP with impaired gut motility. In an animal study, comparing the gut motility of germ free mice, and mice with different microbial strains suggests that a normal gut microbiome is essential in maintaining regular gut motility and different microbial strains confer different degree of VIP expression in the gut. 

Additionally, VIP is also essential in maintaining gut barrier integrity and providing an anti-inflammatory effect in the gut. Dysbiosis-led lower VIP expression in the gut has been associated with gut inflammation and gut barrier dysfunction.

Similarly, GLP-1 (glucagon like peptide-1) has also been linked to anti-inflammatory effects on the gut and a healthy gut barrier. Gut microbiota derived short chain fatty acids stimulate the release of GLP-1 in the gut. Moreover, GLP-1 drugs have been associated with reduced inflammation in the gut. 

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So, what makes for a healthy gut?

A healthy gut consists of a balanced and diverse microbiome, optimal intestinal barrier function, and effective communication between the gut and the immune system. Gut microbes either live in microenvironments known as biofilms or as singular free-floating organisms. The biofilm is a matrix composed of proteins, extracellular DNA, host and microbes molecules. The balance between different microbial species within the biofilm determines whether it exerts protective or ill effects on the host. Factors such as diet, lifestyle, age, genetics, early life nutrition and childhood adversity influence your gut health.

Gut dysbiosis (imbalance between the abundance of protective and pathogenic bacteria) has been associated with biofilm damage and disease states. Biofilms are not limited to the gut, and their formation on medical equipment like endoscopes can lead to severe infection.

What's the difference: Germ theory vs. terrain theory?

Biofilms act as both zones for bacterial growth and containment areas, and damage to biofilms may shake lose previously benign microbes from the biofilm and allow them to turn pathogenic. 

Germ theory and terrain theory proposed by Pasteur and Bechamp, respectively, argue the origins of infectious disease. According to germ theory, pathogens are the source of disease and need to be targeted to heal from disease, while terrain theory argues that germs or pathogens are scavengers come to feast that can only cause disease in a weakened body.

A healthy gut and its protective effects reinforce the principles of the terrain theory. One way to better understand how a disturbed terrain may allow pathogens to proliferate is the development of AAD (antibiotics associated diarrhea) due to the unhindered growth of C. difficile after antibiotic therapy and the increased risk for post-colonoscopy irritable bowel syndrome (IBS) after antibiotics.

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Dysbiosis and LPS

Bacterial phyla like Firmicutes and Bacteroidetes form roughly 90% of the gut microbiome. The terrain, or environment you establish in your gut, has the greatest impact on your overall health. Gut dysbiosis whether due to diet, lifestyle, or disease disrupts normal microbial functions, allows harmful bacteria to steal nutrients, and produce harmful toxins. 

Many of the more damaging bacteria are Gram-negative bacteria. These bacteria release lipopolysaccharide (LPS) endotoxins which can damage the gut lining and cross the barrier into the bloodstream, causing inflammation. Chronic imbalances in the gut can lead to a variety of health issues, including diseases such as metabolic syndrome, cardiovascular disease, (IBS/IBD) including Crohn's disease and ulcerative colitis. In recent years, colon cancer has been linked to gut bacteria. 

Understanding gut inflammation

Gut inflammation refers to the immune system's response to harmful stimuli in the GI tract. This inflammation can occur in various parts of the gut, such as the stomach, small intestine, or colon, and it is characterized by symptoms such as pain, swelling, redness, and sometimes ulceration. 

Acute inflammation (short-term) in response to pathogens, endotoxins, or mycotoxins (prevalent in the food supply) is a protective mechanism. However, if there's damage to the intestinal wall that allows foreign molecules to continuously leak into surrounding tissue and into the blood, it can trigger a persistent state of alarm and lead to chronic inflammation in the body. 

Signs of gut inflammation

Gut inflammation can present differently in people because of differences in root cause, genetics, diet, lifestyle, and exposure to different foodborne and bacterial toxins. A few common signs of gut inflammation are bloating, abdominal pain, acid reflux, diarrhea, constipation, fatigue, brain fog, anxiety, depression, mood swings, and generally being ill at ease.

Gut inflammation has also been suggested to be at the root of chronic and neurodegenerative diseases such as:

• Irritable bowel disease (IBD)
• Cardiovascular disease
• Diabetes
• Obesity
• Rheumatoid arthritis
• PCOS
• Alzheimer’s
• Parkinson’s
• ALS

How does it start? Dysbiosis and gut inflammation

Gut inflammation and dysbiosis can stem from a variety of factors. Diet, level of physical activity, age, genetics, antibiotics exposure, and pollutants can all affect gut microbial diversity and the onset of intestinal inflammation. 

One of the most prominent triggers for gut inflammation is lipopolysaccharide (LPS). LPS is a cell wall fragment from Gram negative bacteria that triggers a proinflammatory cascade. Under controlled conditions or gut homeostasis, your gut neutralizes active LPS and limits its entry into systemic blood circulation but if there’s an increase in abundance of Gram negative bacteria, increased LPS can weaken the gut wall and gain access to blood circulation triggering local and systemic inflammation.

Sleep deprivation

Your gut microbiome naturally shifts in abundance based on the time of the day. Chronic sleep disruption has been linked with a decrease in gut diversity and an increase in harmful bacteria, gut barrier damage, and inflammation.

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Stress and anxiety

Different types of stress (nutritional, temperature, emotional or intensive physical training) contribute to raising cortisol levels (the stress hormone) and that can lead to increased intestinal permeability and dysbiosis. Stress primes the immune system and increases pro-inflammatory activity (increase in inflammatory cytokines like IL-6, IL-7, and TNF-alpha) and inflammation. 

Antibiotics and medications

The most commonly prescribed antibiotics do not differentiate between pathogens and beneficial bacteria, known as broad-spectrum antibiotics. Some of the most commonly used antibiotics, including amoxicillin and ampicillin, and glycopeptides such as vancomycin, inhibit bacterial growth by hindering bacterial cell wall synthesis. 

This study also connects the use of antibiotics with an increase in Gram-negative bacteria like Proteobacteria resulting in higher serum endotoxin levels, which is associated with chronic inflammation and the development of several metabolic conditions.

Discover how to rebuild your immune system after antibiotics, here!

Environmental toxins

The Center for Disease Control (CDC) estimates the human body is exposed to more than 300 environmental chemicals including contaminants such as heavy metals (lead, cadmium, arsenic, and mercury), BPA (Bisphenol A), pesticides, etc.

BPA exposure is associated with upregulation of Methanobrevibacter, a bacterial species that is linked with weight gain and has also been linked with Parkinson’s progression. A study evaluating the effects of arsenic on the gut microbiome found an increase in Citrobacter. Different species of Citrobacter have been associated with gut inflammation, urinary tract infection and respiratory diseases.

BPA, glyphosate and glyphosate based herbicide (GBH) exposure has been linked with altered gut microbiome, increased oxidative stress and inflammation.

Diet, consumption of refined sugars, and its impact on inflammation

Different types of molecules impart a sweet taste on the tongue, but their chemical structure differs, determining how they’re broken down in the body, absorbed or eliminated from the gut which can impact the composition of the gut microbiome.

Processed foods like refined grains, processed meats, and sugary beverages can be pro-inflammatory and contain glyphosate (herbicide) residues. Let’s look at the different ways processed foods can disrupt the gut microbiome and facilitate dysbiosis. 

Acute and chronic glyphosate exposure has been associated with gastrointestinal issues such as celiac disease, increased oxidative stress and liver damage. Diets high in high fructose corn syrup (HFCS) and artificial sweeteners, a common ingredient in processed foods, soda, canned foods, baked goods as well as sauces, marinades, etc., have been linked with dysbiosis and reduced gut microbiome diversity as well as increase in obesity, metabolic endotoxicity, and gut inflammation.

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Artificial sweeteners such as aspartame, acesulfame-K, sucralose, and saccharin are being increasingly tied to increased gut inflammation, compromised glucose tolerance and insulin sensitivity, and alterations in the gut microbiome that might support weight gain.

Want to explore what's really happening when sugar meets your gut microbiome? Explore more in our blogs here and here!

Natural ways to heal gut inflammation

A healthy diet and holistic approach is crucial for overcoming inflammation and maintaining long-term health. Some natural ways to heal the gut and reduce inflammation can include:

Lifestyle Changes

Lifestyle changes that focus on reducing stress and anxiety and increasing sleep quality can potentially help alleviate dysbiosis and reduce gut inflammation. This study shows that several stress management techniques can alter gut dysbiosis.

A few stress management approaches include:

• Meditation, yoga, and deep breathing
• Prioritizing rest and recovery
• Gentle, low-impact exercise and physical activity

Note that endurance exercises have been linked with increased gut permeability, which can allow endotoxins to cross into the blood circulation and trigger inflammation. 

Dietary Changes

Your core gut microbiome might be resistant to change, but the flexible pool shifts every day based on your diet and lifestyle. Consistent health benefits may be achieved by your gut microbiome plays following a gut-friendly dietary approach. This review highlights different dietary interventions can change the gut microbiome profile from only a couple of weeks to months. A few dietary changes that may help alleviate gut dysbiosis and gut inflammation include:

Intermittent Fasting 

Intermittent fasting is the practice of prolonging the fasting period between your meals. There are different intermittent fasting regimes, from alternate day fasting, 5-2 (five days regular meals and 2 days of complete fast) to 16-4 (16 hours fasting and a 4-hour eating window). You can start slowly by narrowing your eating window each day by an hour.  

A meta-analysis regarding intermittent fasting (IF) and its effects on the gut microbiome suggests that IF can lead to improvements in gut microbiome composition and health markers such as hypertension, obesity, lower triglycerides, and inflammation.

For a deeper dive into intermittent fasting, be sure to check out my post on intermittent fasting and listen to Dr. Jason Fung and Dr. Eric Berg go in depth how intermittent fasting helps your body heal.

Elimination Diets

Your immune system reacts to food allergies the same way it may react to pathogens, by initiating a pro-inflammatory immune response. An elimination diet can help in reducing inflammation as you weed out foods that may be triggering inflammation. 

Common pro-inflammatory foods include FODMAPS, plant lectins, milk, eggs, soy, wheat, nuts, shellfish, etc. Research links consumption of seed oils with dysbiosis, an increase in pathogenic adherent invasive E.coli (AIEC), a weakened gut barrier and an increased risk of developing colitis.

An anti-inflammatory diet

The immune system utilizes pro-inflammatory and anti-inflammatory pathways to protect us on a daily basis. An anti-inflammatory diet can help us combat low grade chronic inflammation that results from a compromised diet, environmental and lifestyle factors. 

Similar to how processed foods including trans fatty acid and HFCS might lead to an increase in pathogenic bacteria, foods, and supplements rich in anti-inflammatory compounds, antioxidants, prebiotics, and probiotics have been shown to alleviate inflammation, oxidative stress and increase the abundance of beneficial bacteria such Lactobacillus and Bifidobacteria.

Fermented and anti-inflammatory foods

Fermented foods like homemade yogurt, kimchi, Kefir, and sauerkraut and spices such as ginger, garlic, and turmeric have been connected to powerful anti-inflammatory and antioxidant activity. Increases in beneficial bacteria like L. plantarum and curcumin, an antioxidant compound found in turmeric, may confer a regulatory effect on the immune system.

Please note that a healthy gut barrier limits histamine absorption from fermented foods and while fermented foods are a great addition to any diet, they can exacerbate histamine reactions for those who have a compromised gut barrier. The Heal Your Gut Cookbook written by Hilary Boynton and Mary G. Brackett is an excellent place to start, if you’re looking for nutrient dense recipes for a compromised gut.

Probiotics

Probiotics such as Bifidobacteria and Lactobacillus generate short chain fatty acids (SCFAs) that have an anti-inflammatory effect on the gut and help reduce free radical damage and support improvements in gastrointestinal issues such as diarrhea and constipation.

Our probiotic, Sugar Shift®, has an eight strain microbial guild that works as a team to convert excess fructose and glucose into mannitol. Mannitol is a powerful free radical scavenger, helping combat free radical damage in the gut.  Our clinical research has shown significant changes in the microbiome after 90 days, including an increase in Bifidobacteria, reduction of endotoxin producing bacteria, a significant decrease in serum LPS, and an increase in detoxification enzymes.  

Additionally, probiotic strains L. plantarum (TBC LP-36™), L. mesenteroides (TBC LM-37™), P. acidilactici (TBC PA-68™), L. paracasei, B. subtilis (DE111®), B. bifidum, B. longum, and L. reuteri (PCR07) have been linked with:

• Synthesis of anti-inflammatory and antioxidant metabolites such as short chain fatty acids and mannitol which further help strengthen the gut mucosal barrier and the synthesis of antimicrobial peptides (AMPs).
• Bacteriocins like pediocin A and reuterin inhibit the growth of pathogens and support the growth of a symbiotic microbial community.
• Break down of glyphosate, potentially facilitate the removal of heavy metals, strengthen the gut lining and support the immune system.
• Improved protein breakdown and amino acid absorption and increased muscle mass.
• Better sleep, stress alleviation, and increased oxytocin production.

Probiotic foods rich in Lactobacillus strains help in enhanced expression of secretory IgA (SIgA), the most abundant antibody found in the gut. It binds to commensal (beneficial bacteria) which allows them to continue to thrive in the gut but limits their ability to adhere to the gut epithelium and invoke an inflammatory immune response.

Supplements and Herbs

Omega-3 fatty acids found in fish, flax seeds and plant compounds like allicin and gingerol found in garlic and ginger have an anti-inflammatory effect on the gut. Adaptogenic herbs like ashwagandha, rhodiola and ginseng have also been studied for their modulatory effect on the gut.

Keep in mind that fatty acid supplements can undergo rapid oxidation, which may lead to inflammation.

Healing gut inflammation

Several variables like genetics, environment, diet, age, gender and antibiotic use and surgery can be the tipping point towards dysbiosis and the persistence of gut inflammation. Managing inflammation requires patience, consistency, and a comprehensive approach. 

By incorporating gut-friendly techniques like physical activity and deep breathing, stress and sleep management, dietary adjustments including intermittent fasting, GAPS diet, adding anti-inflammatory foods and supplements including probiotics and herbs, you can begin the gradual process of mitigating gut inflammation and achieve optimal health.

Frequently Asked Questions

How do you get rid of inflammation in your gut?

Modulating the diet to identify and eliminate pro-inflammatory foods, introducing a range of anti-inflammatory foods and supplements such as turmeric, ginger, and garlic (or try my probiotic fire cider with ginger, garlic, and turmeric) in addition to fermented foods like kimchi and yogurt and probiotics rich in beneficial bacteria.

How do you reset an inflamed gut?

Gut-friendly techniques like gentle physical activity and meditation, stress and sleep management, dietary adjustments including intermittent fasting, identifying and eliminating inflammatory foods, adding anti-inflammatory foods and supplements including probiotics and herbs like ashwagandha and rhodiola, can begin the gradual process of mitigating inflammation and achieve optimal health.

What is the quickest way to heal your gut?

Lifestyle and dietary changes are the best way to heal the gut. Generally speaking, a lifetime of damage to the gut will take some patience and persistence. Dietary changes that may help alleviate gut dysbiosis and inflammation include the GAPS diet, carnivore diet, paleo diet and later anti-inflammatory foods like turmeric, probiotics, fermented foods, fruits and vegetables, herbs like rhodiola, daily gentle physical activity, and prioritizing adequate sleep and stress management techniques like meditation.

What drink helps alleviate inflammation?

Drinking fermented drinks including kombucha, kefir and buttermilk made from homemade yogurt may help kick-start gut microbiome rehabilitation and alleviate inflammation. Or, you can use my ginger bug recipe to start experimenting with your own homemade probiotic drinks!