The Top Foods to Reduce Gut Inflammation

Functional medicine is a personalized and holistic approach to healthcare that focuses on identifying and addressing the root causes of chronic disease, rather than just treating symptoms. It integrates conventional and alternative medicine, and emphasizes the importance of prevention and lifestyle modifications.

In functional medicine, we believe that gut health is key to overall wellness. The gut plays a crucial role in digestion, immune function, and even mental health. When the gut is inflamed, it can lead to a host of health problems, including autoimmune diseases, allergies, and chronic fatigue. Fortunately, there are many foods and supplements that can help reduce gut inflammation and promote gut health.

Top Anti-inflammatory Foods

  1. Fermented foods like kimchi, sauerkraut, kefir, and yogurt which are rich in beneficial bacteria known as probiotics. Probiotics can help restore balance to the gut microbiome, which can reduce inflammation and support overall health.

  2. Leafy greens like spinach, kale, and Swiss chard are also rich in vitamins and minerals that can help reduce inflammation. They are also high in fiber, which supports healthy digestion and can reduce the risk of gut inflammation.

  3. Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to reduce inflammation throughout the body, including in the gut.

  4. Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are high in fiber, health

  5.  Turmeric is a spice that has been used for centuries to treat inflammation. It contains a compound called curcumin, which has powerful anti-inflammatory properties. Try adding turmeric to your meals or taking a curcumin supplement to reduce gut inflammation.

  6. Ginger is another spice that has anti-inflammatory properties. It can help reduce inflammation in the gut and improve digestion. Try adding fresh ginger to your meals or drinking ginger tea to support gut health.

  7. Bone broth is rich in collagen, which can help repair the gut lining and reduce inflammation. It is also high in minerals like calcium and magnesium, which support overall health.

Gut Health Supplements

If you don’t like or can’t eat these foods, there are also many gut health supplements that can help reduce inflammation and promote gut health.

  1. Probiotic supplements are a convenient way to get the benefits of fermented foods without having to eat them.

  2. Omega-3 supplements can provide the anti-inflammatory benefits of omega-3 fatty acids if you don’t like fatty fish or have dietary restrictions.

  3. Fiber supplements can help support healthy digestion and reduce the risk of gut inflammation.

  4. Curcumin supplements can provide the same anti-inflammatory benefits as turmeric.

  5. Digestive enzyme supplements can help support healthy digestion and reduce gut inflammation.

  6. Gut healing supplements, such as collagen peptides,glutamine, zinc, or vitamin D, can help repair the gut lining and reduce inflammation.

However, it’s important to remember that supplements should not replace a healthy, balanced diet. Speak to a qualified functional medicine practitioner to create a personalized treatment plan that includes both dietary modifications and supplementation to support gut health. Call our office at 314-208-2874 for more information or check out our supplements at


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