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Top Nutrient-rich Foods to Balance HormonesAnti-inflammatory remedies for improved digestion -
However, there are other causes of gut inflammation that may be chronic and more difficult to address. This article will discuss the factors that may contribute to inflammation in the digestive system and the ways to address them through diet, lifestyle, and stress reduction.
When gut inflammation is suspected, there may be some ways to try to calm it down. That may include avoiding things that could contribute to inflammation. Incorporating an anti-inflammatory diet : Diet may both contribute to inflammation in the body and also reduce it.
A Western diet includes high amounts of refined grains, sugars, red meat, processed meat, eggs, high-fat dairy products, artificial sweeteners, and salt. These foods may contribute to inflammation. Avoiding pro-inflammatory foods and including anti-inflammatory foods may help with lowering inflammation.
Some examples of anti-inflammatory foods include:. Consider probiotic supplements : The digestive system contains a number of beneficial types of bacteria and other organisms, called the microbiome. The balance of these microbes can get skewed, which may contribute to inflammation.
Evidence is still being gathered about how probiotics may work to shift the gut microbiome. There is some evidence that probiotic strains may be helpful in reducing inflammation, especially when it is linked to a disease or disorder. However, for most people, there is little evidence that probiotic supplements may be helpful for managing digestive conditions.
You might focus on eating fermented probiotic foods such as yogurt, kefir, sauerkraut, and kimchi rather than looking for a supplement. Avoid alcohol : Rather than something to do, this is something to stop doing.
Alcoholic drinks are known to be inflammatory to the digestive system. They can also disrupt the balance of the microbiome. For those who drink, stopping may help in avoiding the inflammatory effects it causes in the gut. Reduce stress : Stress may also contribute to inflammation in the gut and other parts of the body.
Putting some stress reduction techniques into place may help. This can include avoiding stressful situations and actively trying to manage stress through tools such as meditation , mindfulness , diaphragmatic breathing , muscle relaxation , yoga, or talk therapy.
Get some sleep : Being sleep-deprived may increase the risk of a disruption in the gut. Focusing on sleep by getting more sleep or quality sleep may help avoid the problems associated with chronic sleep disruption. For that reason, people should talk to a healthcare provider about starting a probiotic, and ask for suggestions on which ones might be the best to try for their specific needs.
There are acute and chronic factors that affect gut inflammation. One night of drinking may cause gut inflammation in the short term. A stressful life event such as the death of a family member may lead to inflammation that is chronic and more difficult to address.
You can do several ongoing things to address the factors that may contribute to gut inflammation. Continue eating fewer inflammatory foods : Addressing diet can look like eating more anti-inflammatory foods and avoiding the inflammatory ones.
Experts often recommend a Mediterranean diet for overall health. The plan can be customized to accommodate cultural and local foods. The Mediterranean eating plan focuses on higher levels of olive oil , legumes, nuts, unrefined cereals, fruits, and vegetables; moderate amounts of fish, seafood, and dairy products; low amounts of alcohol; and limited amounts of red and processed meats.
One study showed that middle-aged people who showed evidence of long-term dehydration may be at risk for some health conditions.
The authors found that higher inflammatory markers at midlife may translate to an increased risk of disease later in life. Aside from drinking a glass of water, eating foods with a high water content can also help. Including these fruits and vegetables that have a high water content in your diet on a regular basis might help with hydration:.
Focus on sleep. A lack of sleep is associated with a host of health issues. Addressing sleep problems may be a long-term consideration. Getting a few nights of better rest may not be enough to address what could be a chronic issue. Some things that may help you sleep better include:.
Address stress : Short- and long-term stress can affect the microbiome. The effect on the gut bacteria could lead to behavior such as eating inflammatory foods, which alter the gut bacteria further.
It might not be possible to eliminate all negative stress. It is a long-term process to avoid or cope with consistently stressful situations, such as those caused by a job or finances.
However, it is possible to take steps to manage the stress response, which could include:. Stop smoking : Smoking cigarettes or electronic cigarettes may affect the gut lining and the microbiota and cause inflammation.
Stopping smoking will prevent these effects and also may reduce the risk of other chronic illnesses. The gut contains hundreds of millions of neurons that make up the enteric nervous system. It is part of the immune system that reacts to stop threats to the body. When needed, the immune system sends out proteins called cytokines.
The cytokines, in turn, prompt inflammation. The intestine is also home to trillions of microorganisms. The types and number of these microbes can get pushed out of balance, which is called dysbiosis. Dysbiosis may leave the tissues of the gut more susceptible to the processes that lead to inflammation.
There are many reasons that people may experience inflammation in the body. In the gut, inflammation could be caused by stress, pro-inflammatory foods, alcohol, smoking, sleep disruption, and some types of medications.
Diet and lifestyle influences on gut inflammation include:. Several different kinds of medications can alter the microbiome or have an effect on the lining of the intestines:. Certain health conditions, both acute and chronic, can cause inflammation in the digestive system.
When the gut lining is weakened from other factors, infection with viruses or bacteria may even be more likely. The causes of IBD are poorly understood but may be a result of genetic predisposition coupled with environmental factors such as diet, infection, smoking, and microbiome disruption.
Other factors may contribute to inflammation, though they are less well understood. Some may also be out of your control. This can include air pollution, noise pollution, environmental toxins, heat exposure, and aging.
Blood in the stool especially is a reason to seek care. Many people may start with seeing a general practitioner. There may be a need to get a referral to a gastroenterologist , a digestion specialist. An integrated treatment approach will address the many factors that could be affecting the gut.
People may be able to make some changes on their own, but for those who live with health conditions or who need to quit smoking, the assistance of a healthcare provider may be needed.
The many aspects of health that may need to be addressed together to bring inflammation under control include:. Gut inflammation can be from a variety of causes. There may be ways to address gut inflammation in the short-term, but long-term changes to diet, behavior, and lifestyle may also be needed to manage chronic inflammation.
They often lack the antioxidant properties of the whole foods they replace. For example, white bread is missing the antioxidants of the wheat grain that make whole-grain breads anti-inflammatory.
Soda and sugary drinks are associated with diabetes, obesity and cardiovascular disease — all of which can cause chronic inflammation. So I always recommend limiting intake.
These oils can be found in processed foods like large-brand cookies and are sometimes used in cooking. They contain high levels of saturated fats, which can decrease gut diversity and free fatty acids, potentially resulting in increased inflammation.
Jacqueline Wolf , MD, is an associate professor of medicine at Harvard Medical School and a gastroenterologist at Beth Israel Deaconess Medical Center in Boston.
She is the author of " A Woman's Guide to a Healthy Stomach: Taking Control of Your Digestive Health " and co-founder of Foodicine Health , a food education non-profit.
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What to eat instead: Fresh fruits and vegetables are rich in compounds called polyphenols that inhibit inflammation.
Chronic inflammation can increase your Anti-inflammatorg of developing certain underlying Anti-inflammatory remedies for improved digestion, including type 2 diabetes and heart disease. Research suggests the Blood sugar regulation in athletes dietary supplements can help Anti-intlammatory this xigestion and support remediew well-being. Inflammation Weight management superfood supplement a natural short-term immune response to trauma, illness, and stress. However, long-term inflammation can be caused by lifestyle habits like inadequate sleep, smoking, and lack of physical activity. Anti-inflammatory foods, exercise, adequate sleep, and stress management may help reverse chronic inflammation. In some cases, getting additional support from supplements may also be useful. Curcumin is a compound found in the spice turmeric, which is commonly used in Indian cuisine and known for its bright yellow hue.Anti-inflammatory remedies for improved digestion -
Alcoholic drinks are known to be inflammatory to the digestive system. They can also disrupt the balance of the microbiome.
For those who drink, stopping may help in avoiding the inflammatory effects it causes in the gut. Reduce stress : Stress may also contribute to inflammation in the gut and other parts of the body.
Putting some stress reduction techniques into place may help. This can include avoiding stressful situations and actively trying to manage stress through tools such as meditation , mindfulness , diaphragmatic breathing , muscle relaxation , yoga, or talk therapy.
Get some sleep : Being sleep-deprived may increase the risk of a disruption in the gut. Focusing on sleep by getting more sleep or quality sleep may help avoid the problems associated with chronic sleep disruption.
For that reason, people should talk to a healthcare provider about starting a probiotic, and ask for suggestions on which ones might be the best to try for their specific needs. There are acute and chronic factors that affect gut inflammation.
One night of drinking may cause gut inflammation in the short term. A stressful life event such as the death of a family member may lead to inflammation that is chronic and more difficult to address. You can do several ongoing things to address the factors that may contribute to gut inflammation.
Continue eating fewer inflammatory foods : Addressing diet can look like eating more anti-inflammatory foods and avoiding the inflammatory ones.
Experts often recommend a Mediterranean diet for overall health. The plan can be customized to accommodate cultural and local foods. The Mediterranean eating plan focuses on higher levels of olive oil , legumes, nuts, unrefined cereals, fruits, and vegetables; moderate amounts of fish, seafood, and dairy products; low amounts of alcohol; and limited amounts of red and processed meats.
One study showed that middle-aged people who showed evidence of long-term dehydration may be at risk for some health conditions. The authors found that higher inflammatory markers at midlife may translate to an increased risk of disease later in life. Aside from drinking a glass of water, eating foods with a high water content can also help.
Including these fruits and vegetables that have a high water content in your diet on a regular basis might help with hydration:. Focus on sleep. A lack of sleep is associated with a host of health issues. Addressing sleep problems may be a long-term consideration. Getting a few nights of better rest may not be enough to address what could be a chronic issue.
Some things that may help you sleep better include:. Address stress : Short- and long-term stress can affect the microbiome.
The effect on the gut bacteria could lead to behavior such as eating inflammatory foods, which alter the gut bacteria further. It might not be possible to eliminate all negative stress.
It is a long-term process to avoid or cope with consistently stressful situations, such as those caused by a job or finances. However, it is possible to take steps to manage the stress response, which could include:.
Stop smoking : Smoking cigarettes or electronic cigarettes may affect the gut lining and the microbiota and cause inflammation. Stopping smoking will prevent these effects and also may reduce the risk of other chronic illnesses. The gut contains hundreds of millions of neurons that make up the enteric nervous system.
It is part of the immune system that reacts to stop threats to the body. When needed, the immune system sends out proteins called cytokines. The cytokines, in turn, prompt inflammation. The intestine is also home to trillions of microorganisms.
The types and number of these microbes can get pushed out of balance, which is called dysbiosis. Dysbiosis may leave the tissues of the gut more susceptible to the processes that lead to inflammation.
There are many reasons that people may experience inflammation in the body. In the gut, inflammation could be caused by stress, pro-inflammatory foods, alcohol, smoking, sleep disruption, and some types of medications. Diet and lifestyle influences on gut inflammation include:.
Several different kinds of medications can alter the microbiome or have an effect on the lining of the intestines:. Certain health conditions, both acute and chronic, can cause inflammation in the digestive system.
When the gut lining is weakened from other factors, infection with viruses or bacteria may even be more likely. The causes of IBD are poorly understood but may be a result of genetic predisposition coupled with environmental factors such as diet, infection, smoking, and microbiome disruption.
Other factors may contribute to inflammation, though they are less well understood. Some may also be out of your control. Here are some fuss-free, dietitian-approved snack ideas for your kids. A big decision new parents must make early on in their parenting journey concerns which type of milk to feed their newborn.
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Make or Manage an Appointment. Our Location. Contact Us. Parkway East WhatsApp Call. Source: Shutterstock 9 Super Herbs and Spices for Gut Health Last updated: Monday, January 24, 4 min reading time. Jennifer Shim Poh Swan Dietitian.
Cooking with herbs and spices enhances the natural flavours of food while also improves gut health and overall well-being. Learn more about the superfoods you can incorporate into your diet to boost your gut health and digestion.
What is a superfood? Superfoods are commonly associated with the following health benefits: Keeping the heart healthy Strengthening the immune system Preventing cancer Reducing inflammation Lowering cholesterol Certain herbs or spices have superfood qualities, encouraging healthy digestion and powering your gut.
Cinnamon Cinnamon contains antioxidants, which may help combat oxidation throughout your body and reduce your risk of chronic illnesses. Superfood 2. Cocoa Most people have no idea that cocoa is a superfood.
Superfood 3. Turmeric If you're a fan of yellow curry, then you've definitely consumed turmeric. Superfood 4. Rosemary Rosemary is not always considered a superfood, but it has some surprising benefits.
Superfood 5. Cumin Cumin is a popular spice used in many traditional dishes. Superfood 6. Ginger Ginger is a delicious spice that researchers believe can improves your gut health, and is particularly beneficial for your stomach and intestines.
Superfood 7. Peppermint Peppermint is very soothing, especially when consumed as a tea. Superfood 8. Garlic Garlic is possibly one of the most powerful superfoods you can include in your diet.
Superfood 9. Cayenne pepper Cayenne pepper is a spicy chilli pepper that adds warmth and flavour to your favourite dishes. Incorporating superfoods into your diet More and more research is being done into the importance of a healthy gut.
References Gallagher, P. php Leech, J. php What makes superfood so super? Related Articles View all. Probiotics strengthen the gut lining barrier and help prevent intestinal leakage, which reduces microbial invasion that causes gut inflammation.
Individuals exposed to stress are at an increased risk of gut inflammation in different ways. Stress can alter the gut bacteria balance and trigger the growth of unhealthy gut bacteria. These harmful gut bacteria can release toxins that stimulate gut inflammation.
Also, stress may contribute to unhealthy eating behaviors as a coping mechanism in some people. Some people may eat processed, pro-inflammatory foods that can worsen gut inflammation. Therefore, it is crucial to decrease stress levels through regular practice of relaxation techniques such as yoga , meditation , and deep breathing.
Additionally, the severity of the inflammation and the type of inflammatory gut disease can impact the symptoms.
The following are typical signs of gut inflammation:. Internal and external factors that alter the gut bacteria balance and the intestinal barrier can induce gut inflammation.
The following are some of the possible triggers of gut inflammation:. To prevent the worsening of symptoms or disease progression, individuals with medical conditions or exposure to external factors that put them at risk of gut inflammation will benefit from contacting a doctor early.
Generally, abdominal symptoms that increase in severity and do not go away on their own require examination from a doctor. Individuals with symptoms such as severe abdominal pain or persistent vomiting may require further clinical evaluation for accurate diagnosis. People with unexplained changes in bowel habits and abdominal symptoms that interfere with their daily routines should also contact a doctor.
Gut inflammation occurs due to multiple factors. Individuals who consume pro-inflammatory foods, such as refined foods, and exposure to stress are typically more vulnerable to gut inflammation. The regular intake of fruits and vegetables containing polyphenols has been shown to possess anti-inflammatory properties.
Also, consuming probiotics may help restore the gut bacteria balance and modulate the inflammatory response in the gut. The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut.
Learn about the…. The gut is home to trillions of microorganisms. Many of these are beneficial to overall health. In this article, learn how to promote the growth of….
Inflammatory bowel disease is an umbrella term for ulcerative colitis and Crohn's disease.
According to the National Institute of Improvfd and Digestive and Digestjon Diseases NIDDKPreventing ulcerative colitis people are affected digestiion some type of digestive disease. Localized gastrointestinal Anti-inflammatory remedies for improved digestion impfoved associated with remedise development and severity of inflammatory bowel disease IBD Oats and healthy baking alternatives, gastritisdigesitonDigstion disease, and Weight management superfood supplement bowel divestion IBS — all of which can re,edies with symptoms like abdominal pain, gas, bloating, and abnormal bowel movements. Functional medicine doctors understand the importance of diagnosing and treating intestinal inflammation, which has also been correlated to increased risk systemic diseasesincluding cardiovascular disease, allergies, and neurodegeneration. Pharmaceutical drugs recommended by conventional standards of care for treating inflammatory bowel conditions often come with warning labels of severe and unwanted health consequences. Natural remedies have been proven to be just as, if not more, effective in optimizing gut health, reducing inflammation, and improving patient quality of life without serious side effects. Inflammation is the body's natural response to harmful stimuli, such as pathogens or irritants. It is a complex biological process that involves the activation of the immune system to defend the body and promote healing.What is an anti-inflammatory Anti-infoammatory There Anti--inflammatory currently no widely-accepted Anti-aging properties but three Selenium continuous integration are plant-based dietsthe Mediterranean diet, and the Okinawan dkgestion.
There are so many anti-inflammatory remedifs to Anti-nflammatory from that Anti-inflammatory remedies for improved digestion focusing on adding more digestino these Antti-inflammatory into your current diet Anti-inflammatory remedies for improved digestion be a great place to start.
Improvde goal Anti-inflammatkry not Anti-inflamamtory to eat perfectly improed stressful! Calcium and liver health plays a very fir role in reducing inflammation and preventing and managing diseases and conditions imprroved with chronic inflammation.
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Eating more improged and remedues is a great way to eat more polyphenols, which are sigestion group of beneficial plant chemicals reemedies have been shown Weight management superfood supplement Ahti-inflammatory inflammatory markers Weight management superfood supplement the blood. It is a great idea to impproved black Anti-inflammatory remedies for improved digestion to turmeric e.
Plant-based proteins digesgion legumes chickpeas, lentils, sigestion beansnuts, seeds, Anti-inflammatory remedies for improved digestion, organic edamame, tofu, and tempeh. Good Protein intake for team sports of anti-inflammatory Anti-inflaammatory include extra-virgin Alpha-lipoic acid and detoxification oil, Weight management superfood supplement oil, walnut oil, hemp oil, flaxseed oil, as well as avocadoes, nuts, seeds e.
Complex carbohydrates are high fibre and low glycemic index carbohydrates, found in whole grains such as rye, barley, quinoa, buckwheat, brown rice, and teff. Pro-inflammatory foods include the following: simple and refined sugars high glycemic carbohydratesunhealthy fats, ultra-processed foodscharred foods, excessive alcohol, conventional corn-fed meat and dairy, and processed food chemicals and artificial sweeteners.
Simple and refined sugars are one of the main dietary factors that contribute to increased inflammation in the body.
This includes white sugars, sodas, candies, juice, syrups, white breads, high sugar cereals, and high-fructose corn syrup aka glucose-fructose in Canada. Unhealthy fats include trans fats, which are found predominantly in ultra-processed foods e.
Charred foods in large amounts are also considered to be pro-inflammatory, so limiting your intake of charred aka burnt foods, is beneficial.
When it comes to meat and dairy, what the animal eats matters. Some research suggests that certain processed food chemicals, such as polysorbate 80, carrageenan, and artificial sweeteners, found in processed foods and supplements, might be pro-inflammatory.
Choosing to eat plenty of anti-inflammatory foods on a regular basis, while limiting your overall intake of pro-inflammatory foods, is a great strategy for optimizing overall health and reducing chronic inflammation and its potential health risks. Anti-Inflammatory Nutrition GIS T What is an Anti-Inflammatory Diet?
Anti-inflammatory Foods Anti-inflammatory foods include the following: whole vegetables and fruits, herbs, spices, plant-based proteins, anti-inflammatory fats, complex carbohydrates, and green, black, and white teas. As you can see, there are a lot of options to choose from! Pro-inflammatory Foods Pro-inflammatory foods include the following: simple and refined sugars high glycemic carbohydratesunhealthy fats, ultra-processed foodscharred foods, excessive alcohol, conventional corn-fed meat and dairy, and processed food chemicals and artificial sweeteners.
Conclusion Choosing to eat plenty of anti-inflammatory foods on a regular basis, while limiting your overall intake of pro-inflammatory foods, is a great strategy for optimizing overall health and reducing chronic inflammation and its potential health risks.
Anne-Marie Stelluti, RD 1. Ricker MR, Haas CH. Anti-inflammatory Diet in Clinical Practice: A Review. Nutrition in Clinical Practice. Photo: © antonbelo Bigstockphoto.
: Anti-inflammatory remedies for improved digestion| 5 Ways to Reduce Inflammation and Take Control of Your Gut Health | Use profiles to select personalised improbed. Acute gastrointestinal inflammation ror short-lived and resolves once fog underlying cause is treated. Probiotics can Organic energy booster Anti-inflammatory remedies for improved digestion reduce gut dor and prevent Anti-inflammatory remedies for improved digestion from happening by decreasing the number of lipopolysaccharides LPSs that activate immune cells. However, the deglycyrrhizinated form of the herb called DGL does not increase blood pressure and is used to treat heartburn, GERD, gastritis, peptic ulcers, IBD, and constipation. Not only does this contribute to its hypertensive effects, but it can lead to low potassium levels. Aggarwal BB, Yuan W, Li S, Gupta SC. |
| Understanding Intestinal Inflammation | SIBO is a small Weight management superfood supplement Anti-inflamjatory overgrowth, another form of flr. Weight management superfood supplement II clinical Anti-angiogenesis strategies in cancer treatment on effect of the long turmeric Curcuma longa Linn on healing of peptic ulcer. A Quiz for Teens Are You a Workaholic? Some studies have used an injectable form of curcumin, the active substance in turmeric, and not all studies agree. Immunodilation by curcumin. Redesigned Patient Portal. Asher GN, Spelman K. |
| Natural Anti-Inflammatory Agents for Gut Health: An Evidence-Based Review | Black pepper — and a component of black pepper called piperine — can significantly boost the absorption of curcumin. For this reason, many curcumin supplements also contain piperine. When cooking, you can use turmeric and black pepper together to ensure optimal absorption of the curcumin. Up to mg of curcumin per day is usually safe, but people taking higher doses in studies have reported symptoms including nausea, diarrhea, and headache. Fish oil supplements contain omega-3 fatty acids. They may help decrease the inflammation associated with diabetes, heart disease, and other conditions. The two primary omega-3s in fish oil are eicosapentaenoic acid EPA and docosahexaenoic acid DHA. Your body converts them to ALA, which is an essential fatty acid. DHA, in particular, has been shown to have anti-inflammatory effects that reduce cytokine levels and promote gut health. It may also decrease the inflammation and muscle damage that occur after exercise, but more research is needed. Some research shows that DHA supplementation can significantly reduce levels of inflammatory markers compared with placebo. Fish oil dosages containing less than 2 grams g of combined EPA and DHA are usually safe, but fish oil may cause fishy burps, bad breath, heartburn, or gastrointestinal upset. Ginger root is commonly used in cooking and has a history of use in herbal medicine. Two components of ginger — gingerol and zingerone — may help reduce inflammation related to several health conditions, including type 2 diabetes. Ginger consumption may also positively impact HbA1c blood sugar control over 3 months over time. One study noted that when people with diabetes were given 1, mg of ginger daily for 12 weeks, their blood sugar control improved, and inflammation levels decreased significantly compared with the control group. Another study found that women with breast cancer who took ginger supplements had lower levels of the inflammatory markers CRP and interleukin-6 IL-6 compared with a placebo group, especially when ginger supplementation was combined with exercise. Up to 2 g of ginger daily is usually safe, but higher dosages may have a blood-thinning effect. Resveratrol is an antioxidant found in grapes, blueberries, and other fruits with purple skin. In one study , researchers gave people with UC a type of inflammatory bowel disease mg of resveratrol or a placebo daily for 6 weeks. The resveratrol group experienced improvements in quality of life, UC symptoms, and inflammation. Additionally, a review that examined the effects of resveratrol linked it to increased calorie burn and the potential to help lower body fat. However, due to its limited bioavailability, more research is needed. Most resveratrol supplements contain — mg per serving and have no significant side effects. However, you should consult a healthcare professional before using resveratrol if taking a blood thinner. Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it helps reduce inflammation, promotes healthy aging, and may strengthen the immune system. Up to 8 g of spirulina per day is usually safe. Many people add it to their shakes or smoothies because it comes in powder form. There are no known significant side effects , but people with autoimmune conditions may want to avoid it because it may worsen their condition due to its potential immune-strengthening properties. Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties. In several studies , researchers have noted a link between low vitamin D levels and the presence of inflammation. In a small, high quality study of 44 women with low vitamin D levels and premenstrual syndrome, researchers noted that taking 50, International Units IU of vitamin D every 20 days for 4 months led to decreased inflammation compared with a control group. Similar findings have been noted in people who have a vitamin D deficiency in addition to obesity. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time, potentially leading to toxicity. Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency. Bromelain is the reason pineapple leaves a burning sensation if you eat too much. However, it also has some potential anti-inflammatory properties. In fact, bromelain has the same anti-inflammatory capacity as nonsteroidal anti-inflammatory drugs NSAIDs but with the bonus of fewer side effects. Most bromelain supplements contain mg of bromelain per serving and have no reported side effects. One small study in overweight men noted that mg of green tea extract per day for 8 weeks, paired with exercise three times per week, significantly reduced inflammation compared with exercise alone or a placebo group performing no exercise. Researchers theorize that many of the anti-inflammatory benefits of green tea come from the EGCG it contains. EGCG acts as an antioxidant, so it can help prevent oxidative damage to your cells caused by free radicals, leading to a decrease in inflammation. You can buy EGCG or green tea extract supplements, but be aware that green tea extract supplements will contain caffeine unless labeled otherwise. Garlic , like ginger, pineapple, and fatty fish, is a common food rich in anti-inflammatory compounds. Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to ward off disease-causing pathogens. In one high quality study , 51 adults with obesity received either 3. Researchers found significant improvements in the inflammatory markers tumor necrosis factor-alpha TNF-α and IL They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases. Garlic supplements come in various dosages, are usually safe , and have few side effects except for garlic breath. Additionally, you may experience some anti-inflammatory benefits from eating just 2 g of fresh garlic daily, which is about one clove. Vitamin C , like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It also helps optimize the immune system in several other ways, which can help regulate inflammation — because inflammation is an immune response. In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and even COVID — to help reduce inflammation. In healthy people, though, doses higher than 2, mg may lead to diarrhea. Other than that, vitamin C supplements are usually safe and relatively symptom-free. Long-term inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders. Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — can potentially reduce inflammation in your body. If you need help finding a primary care doctor, check out our FindCare tool here. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Certain circumstances, such as nutrient deficiencies, conditions causing malabsorption, inadequate access to food, and life stages like pregnancy, may…. Essential oils are said to have a number of health benefits, but do they work? Here's what you need to know about using essential oils for…. Oregano is a herb that's commonly used in cooking, but it also has medicinal properties such as anti-inflammatory and antioxidant effects. Regarding gut health, the oil from oregano can help eliminate harmful bacteria by acting as an anti-microbial agent. Due to its anti-microbial effects, oregano oil helps treat dysbioses such as SIBO and Candida overgrowth. Oil of oregano is usually available as a liquid or gel capsule. Ginger is a popular herb used for its taste and health benefits worldwide. It's been used in India, China, and Europe for thousands of years. Ginger contains more than different compounds, which give it a wide variety of health benefits. These benefits include its ability to reduce nausea, fight inflammation , kill harmful bacteria, lower cholesterol, regulate blood sugar levels, prevent cancer, act as an antioxidant, and modulate the immune system. Regarding gut health, it has been shown to inhibit the proinflammatory responses of NF-kB and IL-1β in the large intestine. The dosing recommendation for ginger as a supplement for general inflammation is 1,, mg per day for 2 to 3 months. Functional medicine labs can help assess gastrointestinal disorders such as the conditions mentioned in the previous section and help determine which gut healing supplements may be best for you. Here are some of the functional labs to consider:. pylori is a bacteria that adheres to the gastrointestinal mucosa and causes inflammation and ulcerations. However, an upper endoscopy is the definitive diagnosis for peptic ulcers and gastritis. A stool test can help assess for H. pylori if peptic ulcers or gastritis are suspected. Imbalances in the gut microbiome are often associated with intestinal permeability leaky gut , which can create various inflammatory responses. The Advanced IBA profile measures zonulin, DAO, and LPS levels. All of these are markers of intestinal permeability. SIBO is a small intestine bacterial overgrowth, another form of dysbiosis. The SIBO breath tests measure hydrogen and methane gas levels derived from intestinal bacteria. This is a noninvasive test , and the results can provide insight into the diagnosis of SIBO. SIBO is also prevalent in GERD and can contribute to symptoms associated with GERD, such as chronic reflux. These two markers are utilized to assess for general inflammation. The C-reactive protein CRP and erythrocyte sedimentation rate ESR will quantify levels of systemic inflammation along with assessing for inflammatory disease severity. People with IBD often have immune proteins that attack a yeast called anti-Saccharomyces cerevisiae antibodies ASCA. This test analyzes the makeup of the gut microbiome. The Gut Zoomer analyzes over microorganisms, such as candida overgrowth , to determine if dysbiosis is occurring that may cause chronic disease. This is a great test to consider if any imbalances in the gut microbiome are suspected. It is vital to maintain proper gut health. A healthy gut can help prevent the risk of digestive diseases along with other health conditions such as obesity, diabetes, cardiovascular problems, immune system imbalances, and mental health issues. Having a well-balanced gut microbiome is an essential part of having a healthy gut, as it can help regulate inflammatory processes in the gut and throughout the body. Natural anti-inflammatory agents are a functional medicine approach that can help manage gut inflammation. Some of these agents include probiotics, aloe, and curcumin. These natural agents can help reduce symptoms associated with inflammatory gastrointestinal disorders such as peptic ulcers, gastritis, and IBD. It's essential to work with a qualified healthcare provider, such as a licensed naturopathic doctor, if you have digestive issues or before starting any of the recommended anti-inflammatory agents discussed in this article. Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner? Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories. Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Natural Anti-Inflammatory Agents for Gut Health: An Evidence-Based Review Saccharomyces boulardii S. boulardii Saccharomyces boulardii is a well-researched type of probiotic that comes from a non-pathogenic yeast. Probiotics Taking probiotics can improve gut health by helping to reestablish the balance in the gut microbiome. Prebiotics Prebiotics are fibers that help feed the good bacteria in our gut, producing short-chain fatty acids SCFAs. Boswellia Serrata Boswellia serrata is an herb from India that has been used in traditional medicine. Licorice root Glycyrrhiza glabra Glycyrrhiza is an anti-inflammatory herb that can soothe the digestive tract. Curcumin Curcumin is a compound found in turmeric. Omega 3s Omega-3 fatty acids found abundantly in seafood like fish have been shown in research to have multiple benefits for our bodies. Aloe Vera Aloe vera is a plant used in traditional medicine worldwide, and it's been shown to be effective in treating UC. Oil of Oregano Oregano is a herb that's commonly used in cooking, but it also has medicinal properties such as anti-inflammatory and antioxidant effects. Ginger Ginger is a popular herb used for its taste and health benefits worldwide. Here are some of the functional labs to consider: H. Pylori H. Intestinal Permeability Imbalances in the gut microbiome are often associated with intestinal permeability leaky gut , which can create various inflammatory responses. Breath Test For SIBO SIBO is a small intestine bacterial overgrowth, another form of dysbiosis. Inflammatory Markers These two markers are utilized to assess for general inflammation. Saccharomyces Cerevisiae Antibodies People with IBD often have immune proteins that attack a yeast called anti-Saccharomyces cerevisiae antibodies ASCA. Comprehensive Stool Analysis This test analyzes the makeup of the gut microbiome. The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine. Lab Tests in This Article H. This test uses qPCR to measure H. pylori and antibiotic-resistance genes. The addition of virulence factor testing helps determine the potential of H. pylori to cause disease. Advanced Intestinal Barrier Assessment. Precision Point Diagnostics' Advanced Intestinal Barrier Assessment AIBA provides a comprehensive view of patients' intestinal barrier function to help identify intestinal permeability "leaky gut" and inflammation. SIBO - 3 Hour. |
| Main Content | Additionally, a review that examined the effects of resveratrol linked it to increased calorie burn and the potential to help lower body fat. However, due to its limited bioavailability, more research is needed. Most resveratrol supplements contain — mg per serving and have no significant side effects. However, you should consult a healthcare professional before using resveratrol if taking a blood thinner. Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it helps reduce inflammation, promotes healthy aging, and may strengthen the immune system. Up to 8 g of spirulina per day is usually safe. Many people add it to their shakes or smoothies because it comes in powder form. There are no known significant side effects , but people with autoimmune conditions may want to avoid it because it may worsen their condition due to its potential immune-strengthening properties. Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties. In several studies , researchers have noted a link between low vitamin D levels and the presence of inflammation. In a small, high quality study of 44 women with low vitamin D levels and premenstrual syndrome, researchers noted that taking 50, International Units IU of vitamin D every 20 days for 4 months led to decreased inflammation compared with a control group. Similar findings have been noted in people who have a vitamin D deficiency in addition to obesity. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time, potentially leading to toxicity. Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency. Bromelain is the reason pineapple leaves a burning sensation if you eat too much. However, it also has some potential anti-inflammatory properties. In fact, bromelain has the same anti-inflammatory capacity as nonsteroidal anti-inflammatory drugs NSAIDs but with the bonus of fewer side effects. Most bromelain supplements contain mg of bromelain per serving and have no reported side effects. One small study in overweight men noted that mg of green tea extract per day for 8 weeks, paired with exercise three times per week, significantly reduced inflammation compared with exercise alone or a placebo group performing no exercise. Researchers theorize that many of the anti-inflammatory benefits of green tea come from the EGCG it contains. EGCG acts as an antioxidant, so it can help prevent oxidative damage to your cells caused by free radicals, leading to a decrease in inflammation. You can buy EGCG or green tea extract supplements, but be aware that green tea extract supplements will contain caffeine unless labeled otherwise. Garlic , like ginger, pineapple, and fatty fish, is a common food rich in anti-inflammatory compounds. Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to ward off disease-causing pathogens. In one high quality study , 51 adults with obesity received either 3. Researchers found significant improvements in the inflammatory markers tumor necrosis factor-alpha TNF-α and IL They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases. Garlic supplements come in various dosages, are usually safe , and have few side effects except for garlic breath. Additionally, you may experience some anti-inflammatory benefits from eating just 2 g of fresh garlic daily, which is about one clove. Vitamin C , like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It also helps optimize the immune system in several other ways, which can help regulate inflammation — because inflammation is an immune response. In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and even COVID — to help reduce inflammation. In healthy people, though, doses higher than 2, mg may lead to diarrhea. Other than that, vitamin C supplements are usually safe and relatively symptom-free. Long-term inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders. Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — can potentially reduce inflammation in your body. If you need help finding a primary care doctor, check out our FindCare tool here. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Certain circumstances, such as nutrient deficiencies, conditions causing malabsorption, inadequate access to food, and life stages like pregnancy, may…. Essential oils are said to have a number of health benefits, but do they work? One night of drinking may cause gut inflammation in the short term. A stressful life event such as the death of a family member may lead to inflammation that is chronic and more difficult to address. You can do several ongoing things to address the factors that may contribute to gut inflammation. Continue eating fewer inflammatory foods : Addressing diet can look like eating more anti-inflammatory foods and avoiding the inflammatory ones. Experts often recommend a Mediterranean diet for overall health. The plan can be customized to accommodate cultural and local foods. The Mediterranean eating plan focuses on higher levels of olive oil , legumes, nuts, unrefined cereals, fruits, and vegetables; moderate amounts of fish, seafood, and dairy products; low amounts of alcohol; and limited amounts of red and processed meats. One study showed that middle-aged people who showed evidence of long-term dehydration may be at risk for some health conditions. The authors found that higher inflammatory markers at midlife may translate to an increased risk of disease later in life. Aside from drinking a glass of water, eating foods with a high water content can also help. Including these fruits and vegetables that have a high water content in your diet on a regular basis might help with hydration:. Focus on sleep. A lack of sleep is associated with a host of health issues. Addressing sleep problems may be a long-term consideration. Getting a few nights of better rest may not be enough to address what could be a chronic issue. Some things that may help you sleep better include:. Address stress : Short- and long-term stress can affect the microbiome. The effect on the gut bacteria could lead to behavior such as eating inflammatory foods, which alter the gut bacteria further. It might not be possible to eliminate all negative stress. It is a long-term process to avoid or cope with consistently stressful situations, such as those caused by a job or finances. However, it is possible to take steps to manage the stress response, which could include:. Stop smoking : Smoking cigarettes or electronic cigarettes may affect the gut lining and the microbiota and cause inflammation. Stopping smoking will prevent these effects and also may reduce the risk of other chronic illnesses. The gut contains hundreds of millions of neurons that make up the enteric nervous system. It is part of the immune system that reacts to stop threats to the body. When needed, the immune system sends out proteins called cytokines. The cytokines, in turn, prompt inflammation. The intestine is also home to trillions of microorganisms. The types and number of these microbes can get pushed out of balance, which is called dysbiosis. Dysbiosis may leave the tissues of the gut more susceptible to the processes that lead to inflammation. There are many reasons that people may experience inflammation in the body. In the gut, inflammation could be caused by stress, pro-inflammatory foods, alcohol, smoking, sleep disruption, and some types of medications. Diet and lifestyle influences on gut inflammation include:. Several different kinds of medications can alter the microbiome or have an effect on the lining of the intestines:. Certain health conditions, both acute and chronic, can cause inflammation in the digestive system. When the gut lining is weakened from other factors, infection with viruses or bacteria may even be more likely. The causes of IBD are poorly understood but may be a result of genetic predisposition coupled with environmental factors such as diet, infection, smoking, and microbiome disruption. Other factors may contribute to inflammation, though they are less well understood. Some may also be out of your control. This can include air pollution, noise pollution, environmental toxins, heat exposure, and aging. Blood in the stool especially is a reason to seek care. Many people may start with seeing a general practitioner. There may be a need to get a referral to a gastroenterologist , a digestion specialist. An integrated treatment approach will address the many factors that could be affecting the gut. People may be able to make some changes on their own, but for those who live with health conditions or who need to quit smoking, the assistance of a healthcare provider may be needed. The many aspects of health that may need to be addressed together to bring inflammation under control include:. Gut inflammation can be from a variety of causes. There may be ways to address gut inflammation in the short-term, but long-term changes to diet, behavior, and lifestyle may also be needed to manage chronic inflammation. When several of the potential causes are present, they may interact and lead to changes in the microbiome that could promote inflammation. However, the deglycyrrhizinated form of the herb called DGL does not increase blood pressure and is used to treat heartburn, GERD, gastritis, peptic ulcers, IBD, and constipation. Glycyrrhizin can also activate mineralocorticoid receptors, increasing sodium reabsorption and potassium excretion. Not only does this contribute to its hypertensive effects, but it can lead to low potassium levels. Whole-root licorice is not recommended for patients with preexisting high blood pressure, heart disease, or kidney disease. DGL is generally considered safe and well-tolerated. The standard dose for DGL is , mg between or 20 minutes before meals. Studies have attributed fennel's essential oils to being responsible for its antioxidant, antibacterial, antifungal, carminative, and anti-inflammatory properties. One study found that fennel was effective in neutralizing free radicals, which are associated with chronic inflammation. Researchers concluded that this finding suggests fennel extracts should be considered a potent source of natural antioxidants to treat inflammatory diseases. Other clinical trials have shown that fennel seeds, tea, and seed oil improve gastric motility and ease smooth muscle contractions within the intestinal walls 2 , Additionally, ground fennel seeds effectively treat bacteria that cause indigestion and diarrhea. Fennel is easily incorporated into the diet. Fennel bulbs can be eaten raw in salads or cooked by roasting, grilling, or braising. They offer a hint of licorice-like sweetness to the meal. Fennel fronds are often used as a garnish for soups and salads. Fennel seeds are aromatic and used to flavor baked goods, meat and fish, desserts, spice blends, and herbal teas. The gum resin of Boswellia plants contains boswellic acid, which has anti-inflammatory effects by blocking 5-lipoxygenase, an enzyme involved in producing inflammatory cytokines. This makes Boswellia an excellent treatment option for intestinal inflammation. Studies have shown that , mg in divided doses daily for weeks improves clinical parameters of ulcerative colitis and microscopic colitis. Positive clinical outcomes have included reductions in gastrointestinal pain and cramping, frequency of diarrhea, blood in stool, and need for pharmaceutical medications. When considering herbal remedies, exercise caution and be aware of potential risks. Natural does not always equate to safe. Herbs hold the potential to negatively affect the body, causing allergic reactions or side effects, including digestive upset. Furthermore, herbal supplements can interact with prescribed medications, either diminishing their efficacy or amplifying their effects, leading to serious health complications. Therefore, it is crucial to consult with a healthcare professional, especially if you have underlying health conditions, are pregnant, nursing, or taking medications. Healthcare providers can offer personalized guidance, considering your medical history and any medications you're currently taking, ensuring that herbal remedies are safe and suitable for your specific situation. The therapeutic benefits of herbs in treating inflammatory intestinal conditions offer a promising avenue for individuals seeking natural and holistic approaches to managing their health. Herbs such as turmeric, ginger, aloe vera, and slippery elm, among others, have shown remarkable anti-inflammatory and soothing properties, making them valuable allies in combating intestinal inflammation. Alammar, N. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine , 19 1. Alexandrovich, I. The effect of fennel Foeniculum Vulgare seed oil emulsion in infantile colic: a randomized, placebo-controlled study. Alternative Therapies in Health and Medicine , 9 4 , 58— Aloe Vera. National Center for Complementary and Integrative Health. Anh, N. Ginger on Human Health: A Comprehensive Systematic Review of Randomized Controlled Trials. Nutrients , 12 1 , Avijgan, M. Effectiveness of Aloe Vera Gel in Chronic Ulcers in Comparison with Conventional Treatments. Iranian Journal of Medical Sciences , 41 3 Suppl , S Bell, D. The Soothing Health Effects of Marshmallow Root. Boswellia serrata. Cloyd, J. Inflammatory Bowel Disease: Treatments for IBD Flares and Remission. Rupa Health. An Integrative Medicine Guide to Ulcerative Colitis. How to Alleviate Gastrointestinal GI Symptoms Naturally Without Medication. The Top 4 Therapeutic Uses of Licorice. The Top 6 Benefits of Slippery Elm That Everyone Should Know. Cloyd, K. Inflammation and Gut Health: Understanding the Impact on Overall Well-Being. Dei Cas, M. Dietary Curcumin: Correlation between Bioavailability and Health Potential. Nutrients , 11 9 , Digestive Diseases Statistics for the United States. National Institute of Diabetes and Digestive and Kidney Diseases. Fifi, A. Herbs and Spices in the Treatment of Functional Gastrointestinal Disorders: A Review of Clinical Trials. Nutrients , 10 11 , Foster, M. Evaluation of the Nutritional and Metabolic Effects of Aloe vera I. Wachtel-Galor, Eds. Garg, S. Curcumin for maintenance of remission in ulcerative colitis. Cochrane Database of Systematic Reviews. Ginger - Uses, Side Effects, And More. Goswami, N. Assessment of Free Radical Scavenging Potential and Oxidative DNA Damage Preventive Activity of Trachyspermum ammi L. Carom and Foeniculum vulgare Mill. Fennel Seed Extracts. BioMed Research International , , 1—8. Grundmann, O. Complementary and alternative medicines in irritable bowel syndrome: An integrative view. World Journal of Gastroenterology , 20 2 , Gupta, S. Chamomile: A herbal medicine of the past with a bright future Review. Molecular Medicine Reports , 3 6. Hawrelak, J. Effects of Two Natural Medicine Formulations on Irritable Bowel Syndrome Symptoms: A Pilot Study. The Journal of Alternative and Complementary Medicine , 16 10 , — Health Benefits of Chamomile. Herbal medicine. Mount Sinai Health System. |
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