Skip to content
What’s the first thing you do when a sudden abdominal pain emerges? Do you always search the medicine cabinet for immediate relief? For a change, why not hunt through your kitchen cupboards or refrigerators for a more delightful solution? Yes, we’re here to talk about foods that reduce intestinal inflammation!
Many people experience intestinal inflammation, a common issue caused by various factors, including inflammatory bowel diseases (IBD). These chronic conditions can lead to inflammation in the lining of the digestive tract, causing symptoms like abdominal pain, diarrhoea, and fatigue.
The solution to inflammation? Diet! The first step is to make mindful choices about what you eat. In this blog, we’ll look at a few foods that help reduce inflammation in the intestines and those that might do more harm than good. So, prepare your plates, as we’re about to fill them with delicious and healthy food options for intestinal inflammation!
Does managing diet reduce intestinal inflammation?
Intestinal inflammation is a chronic condition but can be managed well with a proper diet. Though there’s no specific diet to prevent IBD, your food choices matter. By carefully selecting the foods you consume, you can significantly reduce symptoms, manage flare-ups, and improve your overall quality of life. However, what works for one may be different for the other.
The two main conditions of IBD include Crohn’s disease and ulcerative colitis, where inflammation occurs in the small intestine and large intestine, respectively. So, your diet for Crohn’s might not be practical for ulcerative colitis and vice versa. Working closely with a healthcare professional will help you develop a personalised plan that addresses your specific needs and triggers:
- Identifying food sensitivities: Pinpointing foods that may exacerbate your symptoms.
- Creating a balanced diet: Ensuring you get the essential nutrients your body needs.
- Managing dietary restrictions: Navigating any necessary dietary limitations, such as avoiding gluten or dairy.
Do you confuse IBD with IBS? Though both are chronic disorders that affect your gut, IBS involves physical symptoms rather than inflammation. If you’re battling IBS, The Good Bug’s IBS Rescue is an effective solution. Find out how probiotics can be a game-changer in controlling IBS symptoms from one of our expert nutritionists.
Now, let's talk about specific foods that can help soothe your digestive tract.
Foods that reduce intestinal inflammation
Intestinal inflammation can cause various symptoms, including unexplained nausea, weight loss, and abdominal pain. Though most of you experience mild IBD, things can get tough for some. So, if you’re tired of dealing with discomfort and pain due to IBD, it’s time to shower your gut with the love it deserves - that too, with some delicious and nutritious foods. Let’s look at a few foods that reduce intestinal inflammation:
- Low-fiber foods: When your gut feels sensitive, it's like a cranky toddler. Low-fiber foods are gentle, soothing snacks that won't upset their delicate tummy. White bread, white rice, and refined cereals are your go-to low-fiber food options.
- Cooked vegetables: Steamed, roasted, or mashed vegetables are a delicious way to get your daily nutrients without irritating your gut. Think mashed potatoes, carrots, and squash.
- Soft fruits: Cantaloupe, bananas, and watermelon are like nature's candy, offering a burst of flavour and sweetness without the fiber-induced discomfort. For a gentler experience, remove the peel and seeds of these fruits!
- Protein sources: To provide your body with the protein it needs, opt for tender cuts of meat, fish, tofu, and almond nut butter.
- Healthy fats: Oils, especially those rich in omega-3 fatty acids like olive oil, can help soothe your gut and reduce inflammation. Use olive oil in your cooking and dressings for a healthy dose of good fats.
Do you fear about gaining weight? With The Good Bug’s Metabolically Lean probiotic, you can say bye to food cravings and get in the perfect shape. Read our customers' testimonials to know how this product has helped them control their weight.
With these delicious options in mind, it’s equally important to know which foods to avoid to keep inflammation at bay.
Foods to avoid for reducing intestinal inflammation
Managing intestinal inflammation is not just about what you eat but also what you avoid. Certain foods can act as triggers, worsening your symptoms and prolonging your discomfort. So, to create a proper diet for IBD, you must focus on what foods you must limit. Here are some foods to steer clear of:
- High-fiber foods: While fiber is generally beneficial, it can be too much for a sensitive gut. During flare-ups, your digestive system may struggle to break down these foods, leading to increased inflammation and discomfort. So, limit your intake of high-fiber vegetables and whole grains like cauliflower, broccoli, brown rice, whole wheat bread, etc.
- Raw fruits with skin and seeds: Raw fruits, especially those with seeds or skins, can be difficult to digest and may irritate your gut lining, which can contribute to inflammation and worsen your symptoms. Hence, it’s wise to avoid eating raw apples, pears, berries, nuts, and seeds.
- Caffeinated, sugary, and alcoholic beverages: Do you drink 3-4 cups of tea or coffee daily? Or do you drink carbonated drinks or sugary juices with meals? These beverages stimulate your digestive system, increasing acid production and irritation. Additionally, excessive sugar intake can contribute to inflammation throughout the body.
- Dairy products: Who doesn’t love having a slice of cheese in their sandwich? But be cautious of your dairy intake, especially milk, cheese, yoghurt, butter, and ice cream, if you’re lactose intolerant and have IBD symptoms. Consuming them can cause digestive issues, including bloating, gas, and diarrhoea, exacerbating intestinal inflammation.
- Added sugars and artificial sweeteners: Excessive sugar intake is linked to inflammation throughout the body, including the digestive tract. Artificial sweeteners may also cause digestive issues in some individuals. So, avoid eating candies, cookies, cakes, pastries, sugary cereals, and sports drinks that contain too much sugar and artificial sweeteners.
Next, let’s focus on how you can maintain a balanced and nutritious diet while managing inflammation.
Recovery and maintenance diet
Have you tried adding and limiting the foods mentioned earlier? Record your body's changes during this period and understand what food triggers the condition. Though foods help reduce intestinal inflammation, they can also worsen it. If you’ve noticed positive changes, it’s time to focus on recovery and maintenance of IBD. Here’s how to control your IBD symptoms for long-term gut health:
Are you feeling more confident? Awesome! Here are some additional tips to help you stay on top of your gut health game.
Additional tips for managing intestinal inflammation
We’ve seen a list of foods that can help reduce intestinal inflammation. Though diet is crucial in managing the condition, it's not the only factor to consider. Incorporating these tips can further support your gut health and overall well-being. Let’s look at a few additional nutritional considerations and lifestyle tips for controlling inflammation:
- Calcium and vitamin D: Although these nutrients are known for bone health, they also affect gut function. To ensure adequate intake, include dairy products, fortified plant-based milk, and leafy greens.
- Probiotics and prebiotics: These beneficial bacteria and their food source can help restore balance in your gut microbiome. Consider incorporating fermented foods like yoghurt and sauerkraut, as well as prebiotic-rich fruits and vegetables. Try incorporating The Good Bug’s prebiotics and probiotics for an extra boost. They help support your gut and make you feel good and energised.
- Drinking techniques: Avoid gulping down liquids with straws, as it can lead to excess air intake and bloating. Instead, sip your drinks slowly and mindfully.
- Smaller, more frequent meals: Eating smaller, more frequent meals can ease the burden on your digestive system and prevent overeating.
- Stay hydrated: Adequate fluid intake is essential for maintaining optimal gut function. Aim to drink plenty of water throughout the day, especially during hot weather or after exercise.
- Gentle cooking: Opt for gentle cooking methods like grilling, steaming, and boiling. These methods can help preserve nutrients and make foods easier to digest.
Are you all set to control IBD with foods that reduce intestinal inflammation? Be mindful of your food choices, as they can affect your health. Listen to your body cues and adjust your diet - the results will be amazing! Your diet is a powerful tool to help you feel better and live more fulfilling lives.
Do you need more support to restore your gut health? The Good Bug offers various products and resources specifically for your needs. Visit our website today to learn more and discover how our products can help you nourish your gut and live a healthier, happier life!
References
https://www.ucsfhealth.org/education/nutrition-tips-for-inflammatory-bowel-disease
https://www.medicalnewstoday.com/articles/foods-that-heal-colon-inflammation#during-a-flare
https://www.goodrx.com/well-being/gut-health/foods-heal-colon-inflammation
https://www.healthline.com/health/digestive-health/reducing-inflammation-gut-health#
https://www.healthline.com/health/anti-inflammatory-diet-for-ulcerative-colitis
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
