How to Heal Your Gut and Tame Inflammation: Proven Protocols and Supplements
One of the best ways to take care of our health and reduce inflammation is by paying attention to what we eat. Many people don't realize that our food choices can affect how our bodies respond to inflammation. In fact, our gut health and inflammation are closely connected. When our gut isn't in good shape, it can lead to inflammation in other parts of our body. And if we have chronic inflammation, it can cause problems with our gut, like what's often called "leaky gut” (intestinal permeability), where things that shouldn't enter our bloodstream start to get through.
To understand this better, think of your gut as having three layers. There's a physical layer that lines the inside of your intestines, a chemical layer with things like your immune system and digestive enzymes, and a layer of helpful gut bacteria. Together, these layers should protect your body from big pieces of food, harmful bacteria, and toxins. But when there's too much inflammation, it can weaken this defense and allow those unwanted things to get into your bloodstream.
So, how can we fix our gut lining if it's damaged or prevent these problems from happening in the first place? One way is to eat an anti-inflammatory diet.
Here are some foods that can help:
Turmeric (and its main compound, curcumin):
Turmeric is known for its positive effects on gut and liver health. It can reduce inflammation in your digestive system, improve protein digestion, and even help with bile production and regular bowel movements. Curcumin, the primary component present in turmeric, plays a crucial role in combating oxidative stress, which is connected to the weakening of cell connections and inflammation. Its extensive anti-inflammatory properties are achieved by affecting the 5-LOX and COX pathways, which are significant contributors to inflammation.
To make the most of it, use it with coconut oil or ghee in your cooking, add it to curries, juice the root, take turmeric shots, or make teas and lattes with it.
Ginger
Ginger is a cousin of turmeric and is great for digestion. It can break down certain foods, like sweet potatoes, and reduce mucus from dairy. Ginger also has anti-inflammatory compounds that soothe your gut, making it work better. You can use it in curries, brew it as tea, include it in chutneys, or add it to cranberry sauces and marinades.
Oily fish (like salmon and mackerel)
These fish contain omega-3 fatty acids, which help maintain a healthy inflammatory response in your body. They can reduce the production of pro-inflammatory substances and support your gut health. Omega-3 fatty acids, specifically EPA and DHA, produce special lipid compounds known as resolvins and protectins. These compounds play a crucial role in keeping inflammation in check. They can block NF-kappa B, a protein that triggers inflammation, and reduce the production of substances that promote inflammation.
EPA, one of the omega-3 fatty acids, helps create resolvins, which help balance the different stages of inflammation and guide it towards resolution. On the other hand, DHA, another omega-3 fatty acid, generates protectins, acting like emergency brakes to stop the inflammatory response when needed.
Garlic
Garlic is known for its strong flavor, but it's also a powerful anti-inflammatory food. It can protect your gut lining and has antibacterial and anti-candida effects. Garlic is a fantastic supporter of the immune system, thanks to a special compound called allicin. This compound works as a natural anti-inflammatory agent within your body. Allicin not only decreases the production of pro-inflammatory cytokines but also boosts the activity of an important enzyme known as HO-1, which has significant immunomodulatory and anti-inflammatory properties.
You can use it in dips, dressings, sauces, pesto, or as a seasoning for meats, vegetables, stir-fries, and grains.
Dark leafy greens (arugula, broccoli, chard, dandelion greens, kale, spinach, and watercress)
These greens are packed with polyphenols that can reduce inflammation. They also feed the good bacteria in your gut, which can strengthen the protective barrier in your intestines and provide anti-inflammatory benefits through short chain fatty acid production.