6 anti-inflammatory foods to improve your gut health

They soothe your gut lining, promote healthy bacteria growth and keep inflammation at bay

Inflammation in your gut can often leave you bloated—a feeling of tightness in the abdomen and a difficulty catching your breath. The good news is that you can combat this discomfort with a defence strategy that involves incorporating anti-inflammatory foods into your diet.

These foods soothe your gut lining, promote healthy bacteria growth, and keep inflammation at bay, leaving you with a happier gut, smoother digestion, and a renewed sense of well-being.

Here's a list of some gut-friendly foods to add to your plate:

Fibre-rich Whole Grains

Studies published in the National Institutes of Health (NIH) journalHealth Benefits of Dietary Whole Grainsshow that fibres are great anti-inflammatory foods, abundant in whole grains like brown rice, quinoa, and oats, acts as a prebiotic. Prebiotics feed the good bacteria in your gut, allowing them to thrive. Such bacteria helps reduce inflammation and keeps your digestion running smoothly.

Leafy Greens

Leafy greens like kale, Swiss chard, spinach, and collard greens are packed with antioxidants and fibre, both crucial for gut health and are a great choice of foods to reduce inflammation in the body

The antioxidants found in leafy greens combat inflammation and protect your gut lining.

Water

It might seem simple, but staying hydrated is vital for gut health. Water helps move food through your digestive system, preventing constipation and bloating. Studies published in theWorld Journal of Gastroenterology show that dehydration can contribute to constipation and gut issues. So, keep a reusable water bottle handy and sip throughout the day to keep your gut happy and hydrated.

Yoghurt

Yoghurt isn't just a tasty breakfast treat but a great gut health companion. Look for yoghurt with probiotics. These beneficial bacteria contribute to a healthy gut microbiome, the community of microorganisms living in your gut. A balanced gut microbiome is linked to reduced inflammation and improved digestion, according to research published inNature Reviews Gastroenterology & Hepatology.

Chia Seeds

Chia seeds are a great source of fibre and omega-3 fatty acids, both known for their anti-inflammatory properties. Plus, their ability to absorb water can help in aiding digestion and keep you feeling fuller for longer.

Fruits

Fruits aren't just delicious, they're also packed with vitamins, minerals, and fibre, all beneficial for gut health and a good source of anti-inflammatory foods. Berries, in particular, are rich in antioxidants and help combat inflammation. Research suggests that an anti-inflammatorydiet, rich in fruits, can promote a healthy gut microbiome and reduce inflammation.

Taking control of your gut health doesn't have to be a chore. By adding these anti-inflammatory foods to your diet, you can heal your gut from frequent acid refluxes. From fibre-rich whole grains to antioxidant-packed leafy greens, these ingredients work marvellously to reduce inflammation, promote healthy bacteria growth, and keep your digestion running smoothly. So, stock up on these anti-inflammatory food recipes, put on your culinary hat, and get ready to experience the transformative power of anti-inflammatory foods.

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