5 Ways to Reduce Gut Inflammation and Improve Your Gut Health

Medically Reviewed by Ian Nathan, MBChB, on 5th January 2026

Maintaining a healthy gut is vital for overall well-being. Your gastrointestinal (GI) tract affects digestion, immunity, mood, energy levels, and even metabolic health. When your gut becomes inflamed — a condition often called gut inflammation — you may experience symptoms such as bloating, pain, irregular bowel movements, and fatigue. Chronic gut inflammation has also been linked to serious conditions like inflammatory bowel disease (IBD) and metabolic disorders.

Fortunately, research shows that natural lifestyle and dietary changes can help reduce gut inflammation and promote a balanced gut microbiome — the ecosystem of microbes living in your intestines. This article explores 5 proven ways to reduce gut inflammation and improve gut health, backed by credible scientific and health sources.

1. Eat an Anti-Inflammatory, Fiber-Rich Diet

Your diet has one of the strongest influences on your gut health. What you eat directly affects the balance of beneficial bacteria in your microbiome, which in turn impacts inflammation and digestive function. Forbes Health

a. Prioritize Fiber-Rich Foods

A diet rich in dietary fiber promotes the growth of beneficial gut bacteria. These bacteria ferment fiber into short-chain fatty acids (SCFAs) — compounds that nourish intestinal cells and reduce inflammation in the gut lining. Aim for 25-38 grams of fiber per day from fruits, vegetables, whole grains, legumes, nuts, and seeds. NDTV Health

Vegetables: Brussels sprouts, broccoli, kale, carrots
Fruits: Berries, apples, pears, bananas
Whole grains: Oats, quinoa, brown rice
Legumes: Lentils, beans, chickpeas

b. Include Anti-Inflammatory Foods

An anti-inflammatory diet emphasizes whole, nutrient-dense foods and limits processed and sugary items. Foods rich in omega-3 fatty acids, antioxidants, and phytonutrients help reduce inflammatory markers. Healthline

Fatty fish (salmon, sardines) - omega-3 fats
Olive oil - monounsaturated fats
Turmeric and ginger - natural anti-inflammatory compounds
Berries and leafy greens - antioxidants and fiber

c. Reduce Processed Foods and Sugars

Highly processed foods, refined carbs, and added sugars feed harmful bacteria and may disrupt your microbiome, contributing to inflammation. Reducing these items from your diet supports a healthier gut environment. Better Health Victoria

2. Support Your Microbiome With Probiotics and Prebiotics

Gut bacteria play a major role in regulating inflammation. Supporting a healthy microbiome with probiotics (beneficial bacteria) and prebiotics (fibers that feed good bacteria) can help reduce gut inflammation. WebMD

a. Probiotics

Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso. They help restore balance to the gut microbiome, reducing inflammation and improving digestion. For patients with mild gut inflammation, certain strains such as Lactobacillus rhamnosus and Bifidobacterium longum have been studied for their benefits. NIH Study on Probiotics

b. Prebiotics

Prebiotics are non-digestible fibers that feed beneficial gut bacteria. Examples include garlic, onions, leeks, asparagus, bananas, and chicory root. Incorporating prebiotics ensures that the probiotics you consume survive and thrive, further reducing inflammation. NCBI Review on Prebiotics

3. Manage Stress Effectively

Chronic stress is a hidden contributor to gut inflammation. Stress hormones such as cortisol can alter gut motility, increase intestinal permeability (“leaky gut”), and disrupt the balance of gut bacteria. Mayo Clinic on Stress

Stress-Reduction Techniques

Mindfulness meditation and deep breathing exercises
Regular physical activity (walking, yoga, resistance training)
Adequate sleep (7-9 hours per night)
Social connections and support networks

Studies show that reducing stress can improve the microbiome composition and lower gut inflammation markers. NIH Study on Stress and Gut Health

4. Limit Use of Antibiotics and NSAIDs

While antibiotics can be life-saving, overuse can disrupt the gut microbiome, killing beneficial bacteria and increasing gut inflammation. Similarly, chronic use of non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen may irritate the gut lining and exacerbate inflammation. NIH Article on Antibiotics and Gut

Strategies include:

Use antibiotics only when prescribed and necessary
After antibiotics, consume probiotics and fiber to restore gut balance
Use NSAIDs sparingly; discuss alternatives with your doctor if chronic pain is an issue

5. Regular Physical Activity

Exercise positively influences gut health by reducing inflammation, improving gut motility, and promoting a diverse microbiome. Moderate-intensity exercises, such as brisk walking, swimming, cycling, or yoga, can reduce gut inflammation and improve overall digestive function. NCBI Review on Exercise and Gut Health

Key recommendations:

150 minutes of moderate-intensity aerobic exercise weekly
Include strength training 2-3 times per week
Consistency is more important than intensity for gut benefits

Additional Tips for Gut Health

Stay hydrated: Water helps digestion and supports the gut barrier.
Avoid smoking and excessive alcohol: Both irritate the gut lining and disrupt microbiome balance.
Eat slowly and mindfully: Chewing thoroughly supports digestion and reduces bloating.
Track your symptoms: Journaling your diet and gut reactions can help identify triggers.

Conclusion

Reducing gut inflammation and improving gut health is achievable through targeted lifestyle and dietary interventions. Focus on a high-fiber, anti-inflammatory diet, support your microbiome with probiotics and prebiotics, manage stress, limit antibiotics and NSAIDs, and maintain regular physical activity. These strategies not only enhance gut health but also support immunity, mental well-being, and metabolic health.

References

How we reviewed this article:

Our team continually monitors and updates articles whenever new information becomes available.

Written and Medically Reviewed by Ian Nathan, MBChB

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