Gut Inflammation Diet: Best & Worst Foods For Gut Health

• Gut health is essential to overall health.
• Chronic gut inflammation can disrupt the gut microbiome and compromise the gut barrier, leading to conditions such as Inflammatory Bowel Disease (IBD).
• Eating a balanced diet that contains foods with anti-inflammatory benefits over the long term can make a significant difference in overall health.

Inflammation is the body’s immune response to infection or injury. Inflammation can occur anywhere in the body, but one of the most common areas is the gastrointestinal tract, or the gut. Gut inflammation occurs in the digestive tract and causes gastrointestinal symptoms such as abdominal cramps, diarrhea, weight loss, and extreme fatigue, among others.

Gut health is essential to overall health. The gastrointestinal system is responsible for breaking down the food we eat and absorbing the nutrients we need to function. The gut microbiome contains microbes that can be helpful or harmful, including gut bacteria, fungi, and naturally occurring viruses. When our gut microbiome works as it should, it keeps harmful bacteria in check and helps maintain balance throughout the rest of the body. However, when things are out of sync, it can lead to gut inflammation and damage, which in turn can affect the entire body, including our bone health, digestive system, and immune system.

Gut inflammation is most commonly associated with health issues such as:

• Inflammatory Bowel Disease (IBD), such as Crohn’s disease or Ulcerative colitis
• Celiac disease (gluten intolerance)
• Diverticulitis
• Gastroenteritis
• Irritable Bowel Syndrome (IBS)
• Small Intestinal Bacterial Overgrowth (SIBO)
• Microscopic colitis
• Gastritis (including H. pylori infection)
• Gastroesophageal Reflux Disease (GERD)

Additionally, gut health can exacerbate other health conditions, such as:

• Rheumatoid arthritis
• Lupus
• Cardiovascular disease, such as heart disease or type 2 diabetes
• High blood pressure
• Obesity or weight gain
• Certain cancers, like colorectal or colon cancer
• Mental health conditions, such as depression or anxiety

It should come as no surprise that what we eat impacts our gut health, but sometimes it can be difficult to know which foods cause gut inflammation. In general, eating a diverse, healthy diet and avoiding the following foods can help reduce the risk of gut inflammation and gut-related health complications.

Note that many of these foods are high in fat, sodium, and sugar, pro-inflammatory ingredients that can cause gut inflammation.

Deep-fried Foods

Fried foods often contain higher amounts of unhealthy fat, which can disrupt the gut microbiome.

Examples of fried foods include:

• French fries
• Fried chicken
• Onion rings
• Mozzarella sticks
• Fish and chips
• Funnel cake

Ultra Processed Foods (UPF)

UPFs contain high amounts of added sugar and sodium, and they can cause high blood sugar and trigger inflammation.

Examples of UPFs include:

• Sugary beverages, like soda
• Packaged snacks and sweets, such as potato chips
• Fast food
• Frozen meals
• Sugary cereal

High-Fat Foods

High-fat foods, particularly those high in saturated and trans fats, can disrupt the gut microbiome. Excessive fat can deteriorate the gut barrier, leading to conditions like ​“leaky gut” (where the intestinal lining is damaged, allowing toxins, bacteria, and undigested food to leak into the bloodstream), triggering an inflammatory response.

Examples of high-fat foods include:

• Commercially baked goods
• Processed foods, like pizza
• Foods that contain partially hydrogenated oils, such as coffee creamers
• Coconut oil
• Dairy
• Microwave popcorn
• Stick margarine

Refined Carbohydrates

Refined carbohydrates (or refined grains) can also have a negative impact on gut health. While whole grains contain all parts of a grain that include valuable nutrients (including fiber), refined grains are processed carbs that are missing parts of the grain. These grains tend to have a higher glycemic index, which can cause inflammation.

Examples of refined grains include:

• White bread
• White rice
• White pasta

Refined Sugar/​Added Sugar

While sugar on its own isn’t an issue, added sugars are another story. While natural sugars found in foods such as fruit are often accompanied by other important nutrients like fiber, added sugars can throw your gut microbiome off balance, aid in the growth of inflammatory bacteria, and cause inflammation.

Examples of items that typically contain added sugar include:

• Store-bought salad dressings
• Condiments
• Marinades
• Fruit-flavored yogurt
• Granola bars
• Processed baked goods

Artificial Sweeteners

Artificial sweeteners, like low and no-calorie options, may seem like a safer bet if you’re looking to lower your sugar intake, but unfortunately, these artificial sweeteners can also cause inflammation and disrupt your gut health.

Examples of artificial sweeteners include:

• Aspartame
• Saccahrin
• Acesulfame potassium
• Sucralose

Red Meat

Red meat, on occasion, does not cause health issues, but when eaten regularly, in high amounts, it may increase your risk of gut inflammation and colorectal cancer.

Examples of red meat include:

• Beef
• Pork
• Lamb
• Goat
• Veal
• Vennison

Processed Meats

Processed meats and fatty meats can also increase inflammation due to their high levels of saturated fats and sodium.

Additionally, processed plant-based meats can contain high levels of sodium and saturated fats, so it’s important to check food labels before purchasing.

Examples of processed meats include:

• Salami
• Summer sausage
• Packaged lunch meats
• Hot dogs
• Beef jerky
• Canned meats

Dairy 

Dairy can cause gut inflammation, especially if you are lactose intolerant or sensitive to the proteins casein or whey. Additionally, many dairy products have high amounts of saturated fat, which can trigger inflammation.

Examples of dairy include:

• Milk
• Cheese
• Yogurt
• Butter
• Sour cream
• Heavy cream/​whipping cream

Spicy Foods

Spicy foods can cause gut inflammation because they contain capsaicin, a compound that signals pain to gut receptors, which can lead to tissue damage and burning sensations. This occurs most commonly with people who have conditions like Irritable Bowel Syndrome (IBS) or IBD.

Examples of spicy foods include:

• Peppers, like habanero or jalapeno
• Hot sauce
• Certain spices, like cayenne, curry, and chili flakes

Alcohol

Alcohol can disrupt the gut barrier by damaging tissue and killing healthy gut bacteria, triggering an immune response. It can also reduce mucus production that usually protects your stomach lining.

Caffiene

Caffeine can increase stomach acid production, which can speed up digestion and cause sudden bowel movements and diarrhea. Compounds in caffeine can also trigger inflammatory responses in the gut.

Caffeine can be found in:

• Energy drinks
• Coffee
• Teas, like black tea or green teas
• Caffeine pills
• Dark chocolate and cocoa

Beans and Legumes

Beans are considered a great source of fiber and contain multiple health benefits. In fact, they are an important part of a balanced diet. However, for some, beans and legumes may cause gut inflammation and trigger symptoms in those who have SIBO or IBS. This occurs because beans and legumes contain lectins, a type of protein that binds to carbohydrates. Consuming high levels of lectins can lead to gut inflammation and uncomfortable symptoms such as bloating and gas.

However, it’s important to note that soaking and cooking beans and legumes have been shown to greatly reduce lectin levels, making them much easier to digest.

Gluten

While whole grains are an anti-inflammatory food for many, those with gluten intolerance, also known as celiac disease, can experience gut inflammation if they consume any kind of gluten (whole or refined carbohydrates).

Types of gluten to avoid include:

• Wheat
• Spelt
• Farro
• Durum
• Emmer
• Einkorn
• Bulgur
• Semolina
• Farina
• Barley
• Rye
• Kamut
• Triticale

Nuts and Seeds

Nuts and seeds contain vital nutrients, but for certain conditions, their high fiber content can worsen flare-ups for people with Microscopic colitis. However, these can be eaten in moderation if not experiencing a flare-up.

Acidic Foods

Acidic foods have the potential to trigger gut inflammation for people diagnosed with GERD or gastritis. Acidic foods can not only disrupt the gut microbiome but also irritate the stomach lining.

Examples of acidic foods include:

• Tomatoes and tomato-based sauces
• Citrus (lemons, oranges, grapefruit, etc.)
• Chocolate
• Raw garlic and onions
• Peppermint
• Carbonated beverages

High FODMAP Foods

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a type of carbohydrate that can be difficult for people to digest. For those with digestive issues, including irritable bowel syndrome or small intestinal bacteria overgrowth, foods high in FODMAPs can potentially cause gut inflammation.

What makes FODMAPs tricky is that they are found in many ​‘healthy’ foods and provide plenty of beneficial nutrients. Some items on the FODMAP list are considered anti-inflammatory for some people and may not cause digestive issues for someone without a chronic gut condition. Talk to your healthcare provider to determine whether avoiding high-FODMAP foods is the best option for you.

You can learn more about high FODMAPs here.

To keep things balanced, it’s important to choose foods with anti-inflammatory properties to support overall health.

These foods can support an anti-inflammatory diet and promote digestive health while providing other health benefits.

1: Prebiotic Foods

Prebiotic foods contain fiber that is indigestible to humans, but is fermented by the bacteria living in the gut. Prebiotic foods help feed and support the growth of healthy bacteria.

Examples of prebiotic foods include:

• Apples
• Garlic
• Onion
• Bananas (slightly less than ripe)
• Oats
• Berries
• Flaxseed
• Spices such as turmeric and ginger

2: Probiotic Foods

Probiotic foods contain naturally occurring beneficial bacteria that support a healthy digestive system. Certain fermented foods, like sauerkraut, contain high amounts of probiotics. Probiotic foods can help reduce inflammation by balancing the gut microbiome and supporting the gut barrier.

Some common probiotic foods include:

• Yogurt
• Kombucha
• Kimchi
• Tempeh
• Miso
• Kefir
• Pickles
• Sourdough bread

3: Fiber-rich Foods

Fiber is a carbohydrate found in plant foods that the human body cannot break down. This allows the fiber to pass through the digestive system intact, which can help promote regular bowel movements, lower cholesterol, and regulate blood sugar. Dietary fiber, or fiber obtained from food, is considered an extremely important factor in digestive health and in combating inflammation.

There are two types of fiber: soluble fiber, which dissolves in water and creates a gel-like substance that helps slow down digestion, and insoluble fiber, which doesn’t dissolve and helps support movement through the digestive system. Both types of fiber are important, and fiber-rich foods often contain both types.

Foods that boost fiber intake include:

• Beans
• Whole grains, like brown rice, whole grain pasta, or wheat bran
• Berries
• Lentils
• Quinioa
• Nuts and seeds (like flaxseed or chia seeds)
• Avocados
• Broccoli

4: Healthy Fats

While some fats can cause inflammation, healthy fats, such as monounsaturated and polyunsaturated fats, can help reduce intestinal inflammation and strengthen the gut barrier.

In addition to lowering inflammation, monounsaturated fats can help lower cholesterol and reduce your risk of other conditions, such as heart disease. Polyunsaturated fats, including omega‑3 and omega‑6 fatty acids, can also help lower blood sugar and support brain function. Many healthy fats also contain vitamin E, which is an anti-inflammatory agent and boosts the body’s antioxidants.

Beyond eating healthy fats, choosing to cook with anti-inflammatory options, like extra virgin olive oil, is recommended on an anti-inflammatory diet.

Examples of healthy fats include:

• Olive oil
• Fatty fish, like salmon
• Nuts and seeds (like chia seeds)
• Avocados
• Eggs

While there isn’t one specific diet for gut inflammation, there are some diets that may be more helpful than others, such as:

• Mediterranean Diet: A Mediterranean diet is often recommended for its anti-inflammatory benefits, emphasizing fruits, vegetables, nuts, whole grains, and healthy oils. You can learn more about the Mediterranean diet at this resource.
• IBD Anti-Inflammatory Diet (IBD-AID): This diet focuses on rebalancing the gut microbiome for those with IBD, mainly through emphasizing prebiotic and probiotic foods. You can learn more about IBD-AID at this resource.
• Low FODMAP Diet: This is an elimination diet most commonly recommended for those with IBS to help determine which foods trigger symptoms, while continuing to eat low-FODMAP foods, which are less likely to trigger inflammation. You can learn more about the low FODMAP diet at this resource.

Note: You should discuss any dietary changes with a healthcare provider before starting a new diet, as everyone is different and may not experience gut inflammation from the same foods. 

When the gut is inflamed, those with chronic conditions call this a ​‘flare-up’. Depending on the condition you’re managing and the foods that trigger your flare-ups, how to soothe them may look different. However, here are the most common tips for soothing gut inflammation and mitigating tough symptoms such as gas, bloating, pain, and more.

• Stay hydrated: You’re more likely to experience dehydration if you’re making frequent trips to the bathroom during your flare-up. Dehydration can make gut inflammation symptoms much worse, so it’s essential to keep water or other hydrating fluids, like tea or broth, nearby.
• Consider taking medication: Flare-up symptoms can be painful, so NSAIDs (Non-steroidal anti-inflammatory drugs) may help relieve some symptoms. However, be advised that taking a pain reliever like aspirin can be more difficult on the stomach, so it’s recommended to take an option like ibuprofen instead.
• Warm baths / heating pad: A warm bath or a heating pad can help your abdominal muscles relax, providing some pain relief.
• Stick to low-fiber foods: While high-fiber foods can be beneficial and anti-inflammatory, they can cause irritation when you’re in the middle of a flare-up. Sticking to bland, low-fiber foods, such as white rice, bananas, or white bread, can be easier to digest and help minimize symptoms.
• Avoid triggers: Steering clear of certain foods, such as high-fat or highly processed options, is not the only trigger you want to avoid. Avoiding other triggers related to lifestyle management, like stress and lack of sleep, is also important because this can exacerbate symptoms during a flare-up. Practicing stress-relieving techniques, such as meditation or breathing exercises, can be helpful, as can ensuring you get plenty of rest.