Inflammation is your body’s natural defense against illness, injury and stress. But more longterm inflammation related to lifestyle habits, stress and environmental factors can cause serious health problems, including heart disease, diabetes and digestive issues. Keep reading to learn how inflammation can harm your gut health and what you can do to prevent it.
What Is Inflammation?
“Inflammation is the body’s natural response to injury or infection, aiming to protect and heal by activating the immune system,” says Alyssa Simpson, RDN, CGN, CLTa registered dietitian and certified gastrointestinal nutritionist.
There are two types of inflammation: acute and chronic. Acute inflammation is your body’s quick and natural reaction to harmful things like infections or injuries. It’s a way for your body to defend itself and start healing immediately. Acute inflammation is a good thing. Chronic inflammation, however, can be harmful to your health.
Chronic inflammation refers to lower grade inflammation that persists for prolonged periods from many months to several years. It occurs when the body’s inflammatory response does not shut off when it’s supposed to, or when the body is exposed repeatedly to stimuli that cause an inflammatory response. It isn’t usually accompanied by any specific symptoms, so it can be hard to notice. Smoking, unbalanced diet, lack of physical activity, inadequate sleep and stress may play a role in chronic inflammation.
“While short-term inflammation is critical for recovery, chronic inflammation can persist without an obvious threat, potentially leading to various health problems,” says Simpson. “Like a low-level fire within the body, it steadily damages tissues and disrupts normal processes, increasing the risk for chronic disease,” she adds.
Does Inflammation Harm Your Gut Health?
“A healthy gut is essential for proper digestion, absorption of nutrients, immune function and overall wellness,” says Sarah Robbins, M.D.a gastroenterologist and physician nutrition specialist in Kelowna, British Columbia. She explains that gut health is also related to mental health and metabolic conditions such as obesity and diabetes.
Inflammation can negatively affect your gut health both in the short-term and long-term. When your gut experiences inflammation—say, from an infection or something you ate that didn’t agree with you—it can cause discomfort like bloating, pain or diarrhea. This is your body’s way of healing from whatever caused the inflammation.
“Chronic inflammation can increase the risk of chronic disease, including bowel diseases like Crohn’s disease or ulcerative colitis,” says Kerry Conlon, RDNa registered dietitian nutritionist specializing in gastrointestinal diseases and disorders. “In Crohn’s disease and ulcerative colitis, the body’s immune system mistakenly perceives the tissue in the gut as threatening, causing the immune system to attack these tissues,” she adds.
Chronic inflammation can damage gut tissue, which may increase the risk of infection and interfere with proper digestion and nutrient absorption. Reducing chronic inflammation can help keep your gut healthy and improve your overall health and well-being.
Tips for Supporting Your Gut Health
Eat More Foods with Prebiotics
Prebiotics are a type of fiber that feeds the good bacteria in your gut. When these good bacteria are well-fed, they grow and thrive, helping to keep your gut balanced and healthy.
“To support your gut health and reduce inflammation, eat prebiotic-rich foods like bananas, onions and garlic to nourish beneficial gut bacteria,” Simpson tells EatingWell. Eating more of these foods can help lower inflammation, improve digestion and strengthen your immune system. It’s a simple, natural way to support your gut and help keep inflammation in check.
Eat a Variety of Fruits and Vegetables
Fruits and vegetables are full of nutrients that support your gut health. “They’re packed with antioxidants and phytochemicals that help fight inflammation,” says Conlon. Fruits and vegetables are also rich in fiber that helps promote digestive health, manage blood sugar and support healthy cholesterol levels.
Opt for Healthy Fats
“Animal fats and saturated fats can alter your gut bacteria by increasing lipopolysaccharides, which can trigger inflammation,” says Jaqueline Wolf, M.D.an associate professor of medicine at Harvard Medical School and a gastroenterologist at Beth Israel Deaconess Medical Center in Boston. “They can also cause changes that decrease short-chain fatty acids, which are anti-inflammatory and important to colon health,” she adds.
Instead of primarily consuming fats from animal foods and saturated fats, Conlon suggests prioritizing unsaturated fats with anti-inflammatory properties, like avocados, nuts, seeds and olive oil. These omega-3 fatty acid-rich foods help produce compounds that can help lower inflammation and improve gut health.
Healthy fats also help your body absorb fat-soluble vitamins (like vitamins A, D, E and K), supporting a strong immune system and a healthy intestinal lining. The intestinal lining is a wall that covers the gastrointestinal tract and acts as a barrier that helps prevent harmful substances from entering your bloodstream.
Eat Fermented Foods
Fermented foods contain probiotics that support gut health. “Incorporate foods like yogurt, kefir and sauerkraut to boost probiotic intake, balance your gut microbiome and further reduce inflammation,” says Simpson.
Reduce Stress
“One of the most overlooked ways to reduce inflammation is reducing stress,” Conlon tells EatingWell.
Research shows that people who get worked up over stressful situations have higher levels of inflammation than those who better manage their stress. Stress causes increased blood pressure and heart rate, which makes your blood vessels work harder. Chronic hypertension (AKA high blood pressure) can increase inflammation and contribute to chronic disease risk, including digestive issues.
Conlon suggests regular physical activity, practicing mindfulness and working with mental health professionals to manage stress.
The Bottom Line
Inflammation is a natural process that helps your body protect itself from illness, injury and stress. But when inflammation becomes chronic, it can have harmful effects on your body, including your gut health. You can reduce inflammation and support your gut health by managing stress and eating a balanced diet of fruits, vegetables, healthy fats and probiotics.
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