Gut inflammation can be uncomfortable and disruptive, but the good news is that certain foods can help soothe and support your gut health. Here’s a guide to evidence-based foods that are known to help calm gut inflammation:

1. Fermented Foods

Fermented foods are rich in probiotics, beneficial bacteria that support gut health. They can help balance the gut microbiome and reduce inflammation.

Examples: Kimchi and sauerkraut. There are dairy products that are fermented but we don’t recommend them because dairy is a cause of gut inflammation.

2. Bone Broth

Bone broth is rich in nutrients like collagen and amino acids that support gut health and may help repair the gut lining.

How to use: Drink it as a warm beverage or as a base for soups and stews.

3. Fatty Fish

Fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory properties.

Examples: Salmon, mackerel, and sardines.
How to use: Grill or bake fish for a main course or canned fish in salads.

4. Ginger

Ginger has anti-inflammatory properties and can help reduce gut inflammation.

How to use: Use fresh ginger in tea, smoothies, or in cooking.

5. Turmeric

Turmeric contains curcumin, which has strong anti-inflammatory effects and supports gut health.

How to use: Add turmeric to curries, smoothies, or turmeric latte.

6. Leafy Greens

Leafy greens are rich in fiber, vitamins, and minerals that support overall gut health.

Examples: Spinach, kale, Swiss chard.
How to use: Include them in salads, smoothies, or sauté as a side dish.

7. Bananas

Bananas are easy to digest and can help restore normal bowel function.

How to use: Eat them as a snack, add them to smoothies, or use them in baking.

8. Coconut Oil

Coconut oil contains medium-chain fatty acids that support gut health and reduce inflammation.

How to use: Use it in cooking and baking as a substitute for other oils.

9. Papaya

Papaya contains an enzyme called papain, which aids digestion and can reduce inflammation.

How to use: Eat fresh papaya as a snack or dessert.

Tips for Incorporating These Foods

Diversify your diet: Incorporate various foods into your meals for optimal gut health.
Listen to your body: How your body responds to different foods and adjusts accordingly.
Stay hydrated: Drink plenty of water to support digestion and overall health.

Conclusion

Incorporating these evidence-based foods into your diet can help soothe gut inflammation and support overall gut health. Remember to combine these foods with a balanced diet and healthy lifestyle practices for the best results.

Consult with a healthcare provider or a registered dietitian for personalized advice, especially if you have specific health concerns or conditions.

At Blue Skye, we recognize a healthy gut's vital role in overall well-being. This is why we incorporate it into our care model. We provide straightforward, affordable, and easy-to-follow guidelines to heal and maintain a healthy gut!

Check out our website or click the links below for more about gut health and our Blue Skye Body program.

https://www.blueskyehealth.com/gut-health

https://www.blueskyehealth.com/blue-skye-body-program

Best Foods for Soothing Gut Inflammation: Evidence-Based Guide