8 Tips to reduce inflammation to improve gut health

Maintaining a healthy digestive tract involves what you put into it…specifically what you are eating. If these foods you eat are inflammatory foods, they can cause havoc on your digestive tract.

Food allergies such as allergies to gluten, wheat, and dairy to name a few, contribute to inflammation in the digestive tract as well as other parts of the body. Food allergies are known to cause digestive health problems such as stomach bloating, nausea, diarrhea, constipation, flatulence, acid reflux (GERD), Irritable Bowel Syndrome (IBS), Crohn’s Disease, and ulcerative colitis.

Eight suggestions to reduce inflammation to improve your gut health.

  • Eating more foods that are ant-inflammatory.
  • Eating more cold water fish (salmon is a good choice and contains omega-3.) Avoid farm raised fish which contains pesticides.
  • Adding more herbs such as ginger and turmeric to your meals
  • Eating more raw foods (vegetables and fruits.)
  • Eating more whole grains such as brown rice and quinoa. Quinoa can be eaten for breakfast, lunch, or dinner.
  • Eating foods containing fiber.
  • Adding generous portions of dark green leafy vegetables to every meal.
  • Adding flax seeds or flaxseed oil.

Many foods and herbs such as blueberries, green tea, turmeric, ginger, oregano, and garlic contain bioflavonoids and polyphenols that limit free-radical damage or toxins in your body.

Reduce or eliminate foods containing wheat, gluten, dairy, eggs, animal products, soy, and fried foods for a short period of time and see how you feel.  To avoid going into food withdrawal, gradually crowd these foods out of your diet by consuming more foods that are anti-inflammatory.

Avoid nightshade vegetables (tomatoes, potatoes, peppers, and eggplant) which contribute to inflammation.

Below are some recipes to try.


Vegetable Smoothie (makes one serving)

  • 1 cup spinach, kale, celery, and carrots
  • 1 scoop Vegan protein powder (Hemp, brown rice, and pea)  optional
  • 5 ice cubes
  • 12 oz cold water
  • 1 slice lemon


Berry/Mango Protein Smoothie (makes one serving)

strawberry smoothie2

  • 1/2 cup frozen strawberries
  • 1/2 banana
  • 1/2 cup pineapple chunks
  • 12 oz mango/passion fruit blend
  • 1 scoop plant-based protein powder
  • 5 ice cubes

Pineapples, mangoes, and bananas are alkaline foods which can aid in reducing some of the acidity in your body.

Lunch or dinner

  • Brown rice or quinoa
  • Salmon with lemon-garlic seasoning
  • Organic mixed greens topped with your favorite berry, almonds or walnuts, and a raspberry vinaigrette dressing.

Instead of adding water to cook brown rice or quinoa, add an organic vegetable or chicken broth.


  • Raw carrots and celery with hummus
  • Kale chips