In addition, gut inflammation is behind autoimmune disorders, food sensitivities, thyroid conditions, fatigue, joint pain, and overweight. Even skin issues such as rosacea and acne erupt when the gut is inflamed.
If you don’t’ recognize signs of gut inflammation and do something to reverse it, it can develop further into inflammatory bowel disease, irritable bowel syndrome, depression and anxiety, migraine headaches, and muscle pain.
Reversing gut inflammation is, therefore, a key strategy for alleviating many diseases of modern civilization.
Fortunately, healing an inflamed gut is very simple. The easiest approaches rely on the following four steps.
Step 1. Eliminate factors that damage the gut.
This may seem obvious. However, the breadth of such factors may astound you. The main dietary sources include sugar, lectins and phytates in whole grains (wheat, rice) and in legumes (beans, peas, soy), gluten in cereal grains (mainly wheat, barley, rye, oats), conventional dairy, and refined vegetable oils. Fluoridated water is also a huge culprit.
Many kinds of synthetic chemicals also harm the gut. The most common ones are pesticides and drugs such as antibiotics and antacids. Ironically, gut inflammation can also be caused by non-steroidal anti-inflammatory drugs (NSAIDS: aspirin, ibuprofen, naproxen, celecoxib) and by anti-inflammatory steroids (prednisone).
Step2. Consume gut-healing foods
Buy foods that are easy to digest and can help repair your gut lining. Bone broth is at the top of this list.
Other excellent gut-healing foods include raw cultured dairy (kefir, yogurt) and fermented vegetables (sauerkraut, kimchi) as long as they still contain probiotic bacteria.
Healthful fats from coconut oil, egg yolks, avocados, meats from grass-fed sources, and wild-caught fish round out the top foods for a healthy gut.
Step 3. Take certain gut-healing supplements.
The most valuable supplements for gut health include turmeric, black radish, digestive enzymes, L-glutamine, licorice root, and marshmallow root.
Black radish neutralizes excess stomach acid naturally. It also relieves colon back-up, speeds up digestion, and aids digestion of fats and proteins.
Turmeric and its main active ingredient, curcumin, helps to alleviate inflammation leading to indigestion, heartburn, stomach pain, diarrhea, nausea, and excess gas.
L-Glutamine is a critical amino acid that is necessary for repairing your intestinal lining and coating your gut lining to repel irritants.
Licorice root improves acid production in the stomach. It also supports maintenance of the protective mucosal layer in your stomach and duodenum. Licorice root even helps you produce and metabolize the stress hormone, cortisol.
Marshmallow root is an excellent antioxidant that also provides antihistamine properties for tamping down overactive allergic responses.
Step 4. Rebalance your gut bacteria with probiotics.
This is the most important type of supplement for gut health because it helps replenish the good bacteria that run your GI tract.
Two keys stand out when selecting a probiotic supplement.
- First, the daily dose should be at least 50 billion colony-forming units (“cells”).
- Second, it should consist of several different bacterial strains – at least 10.
Taking advantage of each of these four steps for gut health will quench gut inflammation and promote healing throughout your GI tract.