Gut Inflammation: What It Is and Everyday Tips to Support Your Body

Understanding Inflammation

We’ve all experienced inflammation at some point — whether it’s redness from a splinter, swelling after a cut, or congestion during a cold.

Inflammation is the body’s natural response to something it perceives as an irritant. This could be a wound, bacteria, virus, or even certain lifestyle factors. In simple terms, it’s the body’s way of protecting itself.

Common signs of inflammation can include:

• Redness

• Heat

• Pain

• Swelling

• Loss of function (e.g., stiffness in a joint, reduced sense of smell with a cold)

Interestingly, some forms of inflammation occur “silently” without noticeable symptoms.

Gut Inflammation

Inflammation can happen anywhere in the body — including the digestive system. Research into gut inflammation explores how it may be linked with factors such as:

• Diet

• Smoking

• Certain medications

• The balance of bacteria in the gut

• Family history

Scientists continue to investigate the many ways gut health and inflammation interact. Because the digestive system is central to overall wellbeing, paying attention to diet and lifestyle choices can be a practical step for many people.

To learn more about fermented foods and their role in digestive balance, you might like our article on Why are fermented foods so good for us?.

Everyday Lifestyle Choices That May Support Your Body

If you’re looking for simple, everyday ways to look after yourself, here are 10 evidence-informed lifestyle approaches often recommended in general wellness discussions:

1. Maintain a balanced weight

2. Avoid or quit smoking

3. Incorporate regular exercise

4. Moderate alcohol intake

5. Manage stress (mindfulness, breathing, meditation, good sleep)

6. Include a variety of fermented foods or probiotic options in your diet

7. Eat foods rich in essential nutrients like B-vitamins, vitamin C, vitamin D, and omega-3s

8. Stay hydrated with plenty of fresh water

9. Enjoy more foods often described as having “anti-inflammatory” properties:

   • Oily fish (salmon, sardines, mackerel)

   • Leafy greens (spinach, kale)

   • Olive oil

   • Tomatoes

   • Turmeric

10. Limit foods often associated with inflammation, such as:

• Deep-fried fast foods

• Processed meats with nitrates

• Refined carbs (white bread, pastries, sugary snacks)

• Highly refined oils and trans fats

Note: If you are concerned about ongoing symptoms, always seek advice from your healthcare professional.

For more tips on maintaining overall digestive balance, explore our Gut Health Basics article.

Recipe: Coconut Turmeric Smoothie

This vibrant smoothie is a great way to enjoy ingredients often associated with antioxidant and anti-inflammatory properties. It’s quick, refreshing, and can easily be adapted to your taste.

Ingredients:

• 1 cup coconut milk

• 1 banana

• ½ cup mango

• ½ tbsp coconut oil

• ½ tsp cinnamon

• 1 tsp fresh ground turmeric (or turmeric powder)

• 1 tsp chia seeds

• A small pinch of black pepper

• Optional: 1 tsp Immunity Fuel Probiotic Superfood

Method:
Blend all ingredients until smooth. Serve chilled.

Why These Ingredients?

• Turmeric & Black Pepper: Curcumin (the compound in turmeric) is better absorbed with piperine from black pepper.

• Mango & Banana: Provide fibre and antioxidants, including vitamin C.

• Cinnamon & Chia Seeds: Contain plant compounds with antioxidant activity.

• Coconut Oil & Coconut Milk: Add creaminess and naturally occurring plant compounds.

• Probiotic Superfoods: Fermented foods, like those in Immunity Fuel, can add variety and flavour to your smoothies.

Further Reading

• Gluten & the Gut: What the Research Says

• Over 40: Hormones and the Gut – How to Support Your Health Naturally

• Why are fermented foods so good for us?

👉 Want to try this smoothie with a probiotic superfood twist? Shop our Certified Organic Probiotic Superfoods here.