- An inflamed gut can cause numerous unwanted health symptoms like PMS, irregular periods, chronic constipation, and fatigue.
- A few lifestyle and diet changes might help improve your gut health and manage these symptoms.
- Stress can cause inflammation.
An inflamed gut can cause irregular blood sugar, constipation, nausea, fatigue, PMS, irregular periods, and even acne. Sometimes, we’re so accustomed to these symptoms that we don’t realize that they’re actually related to gut health.
If you think some of the symptoms you’re experiencing might be caused by inflammation within your gut, you can still counteract this using these inflammation-reducing tips:
1. Follow an anti-inflammatory diet.
Limit your consumption of inflammation-causing foods like sugar, artificial sweeteners, highly processed foods, refined carbs, and alcohol. Replace them with anti-inflammatory foods, such as:
- Fruits like grapes and cherries and other deeply colored berries
- Vegetables like broccoli, kale, cabbage, cauliflower, and brussels sprouts
- Spices like turmeric, cinnamon, and fenugreek
- Healthy fats like olive oil and coconut oil
2. Try an elimination diet.
If you think certain foods are causing inflammation in your gut, consider doing the elimination diet.
This diet entails abstaining from certain foods that you suspect are causing your gut issues for about two to three weeks per food. These foods may include:
- citrus fruits
- nightshade vegetables like potatoes, tomatoes, eggplants, and peppers
- foods with gluten
When you’ve eliminated these foods from your diet, take note of any changes that you observe.
Slowly reintroduce these foods into your diet, and note any specific symptoms that you might experience.
3. Manage your stress.
Stress can cause inflammation, so it would help to do activities that can help you relax, even just momentarily. You can meditate, soak in a bubble bath, go for a walk, practice yoga, or simply take some deep and mindful breaths. According to studies, these practices are key to long-term health, and when we get past the fight-or-flight mode during stressful events, we can better manage our functional gastrointestinal disorders.
4. Take probiotics.
Taking probiotics or “good” bacteria can help make your gut healthier and combat bad gut bacteria.
5. Consume the right amount of nutrients.
Your body must have vital nutrients that help combat inflammation. These nutrients include B vitamins, omega-3s, vitamin D, and magnesium. If possible, find out if you are getting adequate amounts of all necessary nutrients by getting tested.
If inflammation persists or you’re concerned about your gut health, consider consulting with your doctor.