How to Reduce Gut Inflammation

By September 26, 2019Gut Health

reduce gut inflammation

Want to know how to reduce gut inflammation? We’ve put all the info together for you! Keep reading to learn more.

Have you found that you bloat after eating a meal? Do you experience swelling? Do you have aches and pains? If these symptoms sound familiar, you may have gut inflammation. Many people think that their symptoms are normal and that everyone experiences the same as them. This is not true. In this article, we will discuss the symptoms of gut inflammation, how gut inflammation affects the body, why reducing gut inflammation is important, and the best course of action to decrease gut inflammation. First, we will discuss the symptoms of gut inflammation.

Symptoms of Gut Inflammation

Several of these symptoms may be hard to distinguish. However, if you experience more than a few of these, then you could have gut inflammation. Some of these symptoms are:

  • Increased Food Reactions
  • Abdominal Bloating Immediately After Eating
  • Intolerance to Sugars and Starches
  • Unpredictable Aches, Pains, and Swelling
  • Frequent Bowel Movements
  • Excessive Gas
  • Diarrhea
  • Constipation
  • Pain and Discomfort While Eating

If you are experiencing an increase in the foods that you have reactions to, you need to know how to reduce gut inflammation. When you can no longer tolerate food, that means that you have difficulty digesting certain food. Food intolerances are thought to be caused by the poor quality of bacteria in the gut. Once you have trouble digesting foods, then you experience symptoms like bloating, gas, diarrhea, abdominal pain, and nausea. (2) Some common foods that cause reactions for people are:

  • Lactose: This intolerance usually causes bloating or other digestive symptoms for those with a sensitivity to it. Lactose is the main carbohydrate in milk. (3)
  • Fructose: This intolerance can lead to bloating (4)
  • Eggs: Gas and bloating are common symptoms of an egg allergy.
  • Wheat or Gluten: Many people are intolerant to gluten. Gluten is a protein in wheat, barley, and some other grains. This intolerance leads to many symptoms including bloating. (5)

Stomach issues such as gas, bloating, constipation, diarrhea, and heartburn are all signs that your gut is not healthy.  When your gut is balanced, you will have less difficulty with getting rid of food and digesting food.

When you eat a diet that is high in sugar, it can decrease the number of good bacteria in your gut. This is what causes increased sugar cravings. Then you will damage your stomach even further. This is especially important because high amounts of sugar intake are linked to an increase in inflammation. The reason inflammation is a concern is because it can be the precursor to a number of diseases. (1) Now that we’ve discussed the many symptoms of having gut inflammation, we will continue to discuss why it is so important to recognize these signs of gut inflammation.

Gut Inflammation and How It Affects The Body

Gut inflammation can turn into serious business. If you experience it, you need to make changes right away. There are a few reasons that action is needed. Your gut is located right by your immune system. If your gut isn’t healthy, your immune system isn’t either. This is when a lot of autoimmune diseases can occur.

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Another reason for concern is that if gut inflammation goes too long without being addressed, it can turn into gastrointestinal cancer. There are common symptoms related to gastrointestinal cancer as well. (6)

Some of them are:

  • Abdominal Pain
  • A Mass or Swelling in the Abdomen
  • Nausea, Vomiting
  • Feeling Full after Eating only a Small Amount of Food
  • Loss of Appetite
  • Weight Loss
  • Problems Swallowing

If you have any of the above symptoms, you should check with your primary care doctor. Now that you know what to look for, we will discuss what changes you will need to make.

The Changes to Make

If you have gut inflammation, you need to take action to heal yourself. Here is a list of the actions you must take in order to decrease gut inflammation.

  1. Follow Non-Inflammatory Diet
  2. Keep Food Journal
  3. Avoid These Foods
  4. Reduce Stress
  5. Introduce Proper Nutrients to Ease Inflammation

The first course of action you must take is to discontinue eating all processed food, all junk, and all sugar. Extremely important to reduce gut inflammation. This action is needed because there are many toxins and fillers in those food sources. Next, you will need to keep a food journal. In the journal, you will need to write down all the foods that give you a bad reaction. Bad reactions would be classified as diarrhea, constipation, or nausea. Once you write down these foods, you can’t eat them for at least 3 months. The next step is to reduce your stress level. Follow stress reduction techniques to help reduce your stress. This is crucial because stress produces inflammation in your body. Some stress reduction techniques you can try are:

  • Take a Break from the Stressor
  • Exercise
  • Smile and Laugh
  • Get Social Support
  • Meditate

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Taking a break from stressors is crucial. It may not be easy to do, especially if the stressor is a crying baby or etc. However, you need to make sure to separate yourself from your own health. Taking a break will refill your energy, productivity, and enthusiasm. (7)

Exercise is a great way to reduce stress as well. This is because it releases endorphins and controls cortisol. Cortisol is known as the “stress hormone.”(7)

Smiling and laughing also releases endorphins so they are beneficial for stress relief. Laughter relieves built-up body tension and stress. Laughing causes our muscles to relax, and they can stay relaxed for 30–45 minutes after that. (7)

Social support decreases psychological distress. It also promotes changes that decrease high-stress levels. Research has shown that people who lack social support report higher instances of depression, anxiety, and mental disorders. (7)

Meditation produces a deep state of relaxation. While you are meditating, your attention is focused and you eliminate all jumbled thoughts crowding your head. This process may result in enhanced physical and emotional well-being. (7)

The last step is to introduce healthy nutrients that will decrease inflammation. Some of these nutrients include:

  1. L-glutamine
  2. Arabinogalactan
  3. Licorice Root Extract
  4. Aloe Vera

L-glutamine increases the immune cells in the gut. This helps to prevent infection and inflammation. It also soothes the intestinal tissue. (9)

Arabinogalactan has many uses. It is a treatment for liver cancer, as well as a brain condition caused by liver damage. Some people also use it to improve the immune system and decrease inflammation. (10)

Licorice root is commonly used to soothe gastrointestinal problems. It is used to help with food poisoning, stomach ulcers, and heartburn. In addition, it can repair stomach lining and restore balance quickly. This is due to the anti-inflammatory and immune-boosting properties it contains. (8)

Aloe Vera has multiple uses as well. Studies confirm aloe vera juice contains antiseptic and inflammatory effects when applied topically. However, other people drink the juice of the plant. This is said to relieve heartburn, alleviate IBS, and lower your blood sugar. (11)

Hopefully, if you or someone you know has the symptoms mentioned in this article, you will let them know gut inflammation may be the issue. The most important thing to remember about decreasing your gut inflammation is that it may take some time. It depends on how badly damaged it is, to begin with. For instance, if you have gastritis, it will take longer for your gut to heal. Follow these directions, be realistic, and your gut inflammation will be healed very soon.