From Gut Ache To Gut Health: Explore The 12 Foods That Reduce Intestinal Inflammation

Experiencing discomfort, bloating, or digestive problems? It may be time to start eating more naturally inflammatory-reducing foods. Intestinal inflammation is a frequent problem that impacts millions of individuals globally. It may arise from multiple conditions, including irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, and leaky gut syndrome. Although medications aid in symptom management, you must take the natural route to reduce it, i.e., Foods that reduce intestinal inflammation.

The strong anti-inflammatory and gut-soothing qualities of some nutrient-dense foods can help soothe the digestive tract, encourage healing, and maintain a healthy gut environment. These foods, which range from probiotic-rich yoghurt and leafy greens to healing teas and superfoods, can significantly improve your overall health. Let's examine the best foods that reduce intestinal inflammation that your stomach will appreciate! 

Table Of Contents

1. What Is Intestinal Inflammation?

2. What Should I Eat If My Intestines Are Inflamed?

3. What Can I Drink For Inflamed Intestines?

4. How Can I Reduce Intestinal Inflammation Quickly?

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References

What Is Intestinal Inflammation?

Before diving into the foods that reduce intestinal inflammation, it is important to understand what causes it. Gut inflammation can be brought on by:

• Poor diet (high in processed foods, sugar, and unhealthy fats)
• Food intolerances or allergies
• Imbalance in gut microbiota
• Chronic stress
• Infections or autoimmune disorders

By making anti-inflammatory foods a part of your diet, you can help manage inflammation naturally and support a healthier gut.

What Should I Eat If My Intestines Are Inflamed?

12 foods that reduce intestinal inflammation are:
 

1. Fatty Fish

Fatty fish, such as salmon, mackerel, sardines, and trout, have high omega-3 fatty acid content, which has powerful anti-inflammatory properties. Omega-3s help reduce inflammation in the body by balancing the body’s immune response and lowering pro-inflammatory cytokines.

How To Consume Fish To Reduce Intestinal Inflammation:

• Grill or bake salmon with herbs and olive oil.
• Add sardines to salads or whole-grain toast.
• Enjoy mackerel in sushi or as a smoked dish.
   

2. Leafy Greens

Leafy greens such as spinach, kale, Swiss chard, and arugula are loaded with antioxidants, vitamins, and fibre, which help combat inflammation and support gut health.

How To Consume Leafy Greens To Reduce Intestinal Inflammation:

• Add to smoothies for a nutrient boost.
• Include in salads with olive oil dressing.
• Sauté with garlic and olive oil for a simple side dish.

3. Turmeric

Turmeric contains curcumin, a potent anti-inflammatory compound known for its ability to reduce gut inflammation and protect against inflammatory bowel diseases (IBD).

How To Consume Turmeric To Reduce Intestinal Inflammation:

• Add it to soups, stews, or curries.
• Mix 1/2 tsp of turmeric powder with a glass of warm milk and honey for a soothing drink.
• Take it as a supplement for a concentrated dose.
   

4. Ginger

Since ancient times, ginger has been used to reduce inflammation and intestinal problems. It aids digestion, reduces nausea, and has natural anti-inflammatory properties that soothe the gut.

How To Consume Ginger To Reduce Intestinal Inflammation:

• Take boiling water, ginger, tea leaves and sugar to make ginger tea. 
• Add grated ginger to stir-fries or marinades.
• Blend into smoothies for a spicy kick.
   

5. Berries

Who doesn't enjoy berries, especially when they have antioxidants and polyphenols that help lower inflammation and promote intestinal health? You can opt for blueberries, strawberries, raspberries, and blackberries, which help lower inflammation and promote intestinal health.

How To Consume Berries To Reduce Intestinal Inflammation:

• Eat as a snack or in yoghurt.
• Blend into smoothies for a refreshing treat.
• Add to oatmeal or whole-grain cereals.
   

6. Fermented Foods

Fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso contain probiotics that help balance gut bacteria and reduce inflammation.

How To Consume Fermented Foods To Reduce Intestinal Inflammation:

• Include yoghurt or kefir in your breakfast.
• Add sauerkraut or kimchi to salads and sandwiches.
• Use miso paste to make soups and dressings.

7. Olive Oil

Extra virgin olive oil is a staple in the Mediterranean diet and is known for its powerful anti-inflammatory effects, thanks to its high content of healthy monounsaturated fats and polyphenols.

How To Consume Olive Oil To Reduce Intestinal Inflammation:

• Drizzle over salads and roasted vegetables.
• Use it as cooking oil instead of butter.
   

8. Nuts And Seeds

Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of fibre, healthy fats, and antioxidants that help reduce gut inflammation and support digestion.

How To Consume Nuts And Seeds To Reduce Intestinal Inflammation:

• Take a handful of walnuts or almonds as a snack.
• Add flaxseeds or chia seeds to smoothies, yoghurt, or oatmeal.
• Spread whole-grain bread with nut butter.
   

9. Avocados

Avocados are high in fibre, good fats, and anti-inflammatory substances that promote intestinal health and lessen inflammation.

How To Consume Avocados To Reduce Intestinal Inflammation:

• Mash on toast with a sprinkle of sea salt.
• Add to salads and smoothies.
• Use as a creamy base for dips and dressings.
   

10. Whole Grains

Whole grains like quinoa, brown rice, oatmeal, and barley provide fibre and essential nutrients that promote gut health and reduce inflammation.

How To Consume Whole Grains To Reduce Intestinal Inflammation:

• In meals, swap out processed grains for whole grains.
• Make a hearty quinoa salad with vegetables and olive oil.
• Enjoy oatmeal with nuts and berries for breakfast.

11. Green Tea

Strong antioxidants called catechins found in the very popular green tea aid with intestinal health and inflammation reduction.

How To Consume Green Tea To Reduce Intestinal Inflammation:

• In the morning or afternoon, sip on some green tea.
• Use matcha powder in smoothies or lattes.
• Brew iced green tea with lemon and honey for a refreshing drink.

Also Read: Unlock The 8 Impactful Benefits Of Green Tea Extract For Your Health And Wellness

12. Garlic And Onions

Both garlic and onions have strong anti-inflammatory properties and prebiotic benefits that nourish beneficial gut bacteria.

How To Consume Garlic And Onion To Reduce Intestinal Inflammation:

• Add onions and garlic to food, either raw or cooked.
• Roast whole garlic for a milder flavour.
• Use onion powder as a seasoning in soups and stews.

Also Read: How Can I Improve My Digestive System? Get The Answers With These 10 Helpful Tips!

What Can I Drink For Inflamed Intestines?

Here is what you can drink to reduce intestinal inflammation:
 

1. Ginger & Turmeric Tea

Thanks to its amazing antioxidant and anti-inflammatory properties, this soothing brew helps calm the gut, ease discomfort, and support better digestion, making it ideal for a healthier digestive tract. 
 

Ingredients:

• Hot water - 1 cup
• Grated ginger - ½ tsp 
• Turmeric powder - ½ tsp 
• Honey (optional) - 1 tsp
• A squeeze of lemon

Preparation Method:

• Add the turmeric powder and grated ginger to boiling water. 
• Let it steep for 5–10 minutes.
• Strain, add honey and lemon, and drink warm.
   

2. Aloe Vera & Coconut Water Drink

Aloe vera in this combo calms and heals the gut lining while coconut water hydrates and replenishes electrolytes, supporting overall digestive health.

Ingredients:

• Fresh aloe vera juice - ½ cup 
• Coconut water - ½ cup
• Honey (optional) - 1 tsp

Preparation Method:

• In a glass, combine coconut water and aloe vera juice.
• Add honey if desired and stir well.
• Drink on an empty stomach for gut healing.
   

3. Chamomile & Peppermint Tea

In a chamomile and peppermint tea, chamomile relaxes the gut muscles, while peppermint reduces bloating and supports smoother digestion.

Ingredients:

• Chamomile tea bag - 1
• Peppermint tea bag - 1
• Hot water - 1 cup 

Preparation Method:

• For five to seven minutes, steep both tea bags in boiling water. 
• Remove tea bags and let it cool slightly.
• Drink warm to soothe gut irritation.
   

4. Green Smoothie

This green smoothie is rich in fibre, antioxidants, and anti-inflammatory compounds that promote gut healing. It promotes a healthy gut microbiota, lessens inflammation, and calms the digestive tract. 

Ingredients:

• Banana - ½ 
• Spinach - 1 cup 
• Unsweetened Almond milk - ½ cup 
• ToneOp Care's Flax Seeds - 1 tbsp 
• Turmeric powder - ½ tsp 

Preparation Method:

• Blend all ingredients until smooth.
• Pour into a glass and drink fresh.
• Great for reducing inflammation and supporting digestion.

Also Read: What To Drink After A Meal To Help Digestion? Sip Through The 9 Best Drinks To Boost Digestion Naturally
 

How Can I Reduce Intestinal Inflammation Quickly?

To quickly reduce intestinal inflammation, focus on calming your gut with anti-inflammatory foods and lifestyle changes. Start by drinking plenty of water and herbal teas like chamomile or ginger, which soothe the gut lining and help prevent bloating and constipation. The collagen and amino acids found in bone broth help heal your gut. Probiotic foods like yoghurt or fermented foods like kimchi and sauerkraut restore good bacteria, reducing inflammation.

Avoid processed foods, alcohol, and excessive dairy, as they can worsen irritation. A fibre-rich diet with foods like oatmeal, bananas, and steamed vegetables aids digestion and prevents further damage. Omega-3 fatty acids from salmon, flaxseeds, or walnuts help reduce inflammation naturally.

Also Read: Which Is The Best Fibre for Gut Health? Key Benefits Of Fibre For Healthy Digestive System And Overall Health

Stress and poor sleep can worsen gut issues, so practice deep breathing, meditation, or light exercise like walking. If symptoms are severe, consult a doctor for medications like probiotics.

Dietitian’s Recommendation

For intestinal inflammation, focus on easily digestible, anti-inflammatory foods. Start with well-cooked vegetables like carrots, zucchini, and sweet potatoes, which are gentle on digestion. I would suggest including lean proteins such as skinless chicken, turkey, and fish rich in omega-3s.

Opt for gut-healing foods like bone broth, aloe vera juice, and probiotic-rich options such as yoghurt, kefir, and sauerkraut. Choose whole grains like oatmeal and quinoa for fibre without irritation. Avoid processed foods, fried items, dairy, and gluten if sensitive. Hydrate with herbal teas like ginger and chamomile. A balanced, anti-inflammatory diet supports gut healing and improves digestion.

                                                                            Dt. Akshata Gandevikar

The Final Say

Intestinal inflammation can be managed and reduced through dietary and lifestyle changes. By incorporating foods with anti-inflammatory properties, such as fermented foods, fatty fish, leafy greens, turmeric, ginger and berries, you can promote gut health and overall well-being.

Additionally, staying hydrated, limiting processed foods, managing stress, and at least 7-8 hours of sound sleep all contribute to a healthier digestive system. Prioritising gut-friendly foods and habits will help you feel better and improve your quality of life.

FAQ

1. What are the symptoms of intestinal inflammation?

Common symptoms include bloating, diarrhea, constipation, stomach pain, fatigue, and food sensitivities. Some people may experience nausea, acid reflux, or unexplained weight loss. Chronic inflammation can lead to long-term digestive disorders, so addressing symptoms early with dietary and lifestyle changes is crucial.

2.  Can stress cause intestinal inflammation?

Yes, chronic stress can disrupt gut bacteria, weaken digestion, and trigger inflammation. Stress hormones like cortisol negatively impact the gut lining, leading to leaky gut syndrome. Managing stress through meditation, exercise, deep breathing, and quality sleep can significantly improve gut health.

3. Can hydration reduce intestinal inflammation?

Yes, drinking enough water flushes toxins, supports digestion, and maintains gut lining integrity. Herbal teas like chamomile, peppermint, and ginger soothe inflammation. Avoid sugary drinks, excessive caffeine, and alcohol, as they can worsen gut irritation.

4. Can exercise help with intestinal inflammation?

Moderate exercise, like walking or yoga, improves digestion, reduces stress, and boosts circulation, all of which help with gut healing. However, excessively intense exercise can worsen inflammation, so balance is key.

5. What foods heal stomach inflammation?

Here are some foods that heal stomach inflammation:

• Avocados
• Whole grains
• Fermented foods
• Berries: blueberries, strawberries, raspberries, and blackberries
• Turmeric
• Nuts and seeds

6. What is the strongest anti-inflammatory food?

There is no one such food, but fatty fish, such as salmon, sardines, and mackerel, as well as berries, leafy greens, and spices like ginger and turmeric, are all considered to have strong anti-inflammatory qualities. 

References

• https://www.uhhospitals.org/blog/articles/2020/07/the-best-foods-to-eat-avoid-for-inflammatory-bowel-disease
• https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
• https://www.usenourish.com/blog/foods-that-heal-colon-inflammation
• https://www.indiatoday.in/health/story/what-to-eat-and-avoid-if-you-have-inflammatory-bowel-disease-2541429-2024-05-20
• https://drruscio.com/foods-that-heal-colon-inflammation/

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