{"id":7412,"date":"2023-09-14T21:05:53","date_gmt":"2023-09-14T14:05:53","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7412"},"modified":"2023-09-14T21:05:53","modified_gmt":"2023-09-14T14:05:53","slug":"an-mds-11-best-foods-for-reducing-gut-inflammation","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7412","title":{"rendered":"An MD&#8217;s 11 Best Foods for Reducing Gut Inflammation"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>e know that foods have the ability to <a href=\"https:\/\/www.wellandgood.com\/inflammation-index-of-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/inflammation-index-of-foods\/\">fight (or invite) inflammation in the body<\/a>. Some <a href=\"https:\/\/www.wellandgood.com\/foods-that-trigger-inflammation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-that-trigger-inflammation\/\">pro-inflammatory ingredients<\/a> include artificial sugars, processed meats, and alcohol; powerful <a href=\"https:\/\/www.wellandgood.com\/anti-inflammatory-foods-for-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/anti-inflammatory-foods-for-longevity\/\">anti-inflammatory (and longevity-boosting) foods<\/a> include beans, whole grains, and sweet potatoes&#8230;to name a few.<\/div>\n<p>But <a href=\"https:\/\/www.wellandgood.com\/is-inflammation-bad\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/is-inflammation-bad\/\">not all types of inflammation are inherently \u201cbad,\u201d<\/a> as acute inflammation can be the body\u2019s (very effective) way of fighting off infections, illnesses, and recovering from injuries. The issue is when it becomes chronic, which <em>can <\/em>lead to <a href=\"https:\/\/www.wellandgood.com\/best-inflammation-fighting-tips\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-inflammation-fighting-tips\/\">adverse health conditions<\/a> such as cancer and cognitive decline over time. One area that can take a serious hit from chronic inflammation? Your digestive system.<\/p>\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\/\">Reuben Chen, MD<\/a>, board-certified physician specializing in sports medicine and pain management <\/li>\n<\/ul><\/div>\n<hr\/>\n<p>That said, according to <a href=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\">Reuben Chen, MD<\/a>, a board-certified sports medicine physician, pain management expert, and the chief medical advisor at <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFD-1109110%26url%3Dhttps%253A%252F%252Fhome.sunrider.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fbest-foods-for-gut-inflammation%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/home.sunrider.com\/\">Sunrider International<\/a>, there are a number of essential nutrients that can help combat inflammation for a healthier gut. Particularly: antioxidants and omega-3 fatty acids. Ahead, we delve into eleven of the best foods for reducing gut inflammation packed with these two nutrients.<\/p>\n<h2><strong>11 best foods for reducing gut inflammation\u00a0<\/strong><\/h2>\n<p>According to Dr. Chen, one of the best things that you can do when addressing gut-related inflammation is establish a diet that\u2019s packed with antioxidant- and omega-3 fatty acids-rich foods. To hone in, <a href=\"https:\/\/www.wellandgood.com\/antioxidant-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/antioxidant-foods\/\">antioxidants<\/a> have health-supporting compounds that help fight inflammation and free radical damage, and can help reduce oxidative stress (which can accelerate aging by making the body more susceptible to chronic illnesses). Meanwhile, <a href=\"https:\/\/www.wellandgood.com\/foods-with-omega-3\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-with-omega-3\/\">omega-3 fatty acids<\/a> are one of the most important nutrients for maintaining healthy cognitive function; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257651\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257651\/\">low levels of omega-3s<\/a> are associated with chronic inflammation. (Keep in mind that our bodies can\u2019t produce omega-3 fatty acids on their own, meaning that we must obtain this essential nutrient through a healthy diet.)<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/best-foods-for-gut-inflammation\/\" current-title=\"11 Best Foods for Reducing Gut Inflammation, According to a Longevity Doctor\" current-image=\"best-foods-for-gut-inflammation-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-03-14\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/best-foods-for-gut-inflammation\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/best-foods-for-gut-inflammation\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/best-foods-for-gut-inflammation\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>So, what are the best foods for reducing gut inflammation? Dr. Chen says there are lots of options to pick from. \u201cMany of the best anti-inflammatory foods are high in natural antioxidants, including <a href=\"https:\/\/www.wellandgood.com\/benefits-of-blueberries\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-blueberries\/\">blueberries<\/a>, <a href=\"https:\/\/www.wellandgood.com\/strawberry-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/strawberry-benefits\/\">strawberries<\/a>, <a href=\"https:\/\/www.wellandgood.com\/oranges-for-macular-degeneration-prevention\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/oranges-for-macular-degeneration-prevention\/\">oranges<\/a>, and <a href=\"https:\/\/www.wellandgood.com\/benefits-of-watercress\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-watercress\/\">leafy green vegetables<\/a>,\u201d he says.<\/p>\n<p>Dr. Chen also recommends natural fats and oils that are high in antioxidants and omega-3s, as these have anti-inflammatory and cardiac benefits. On the list: <a href=\"https:\/\/www.wellandgood.com\/olive-oil-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/olive-oil-benefits\/\">olive oil<\/a>, tree nuts (like <a href=\"https:\/\/www.wellandgood.com\/recovery-benefits-almonds\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/recovery-benefits-almonds\/\">almonds<\/a> and <a href=\"https:\/\/www.wellandgood.com\/walnut-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/walnut-benefits\/\">walnuts<\/a>), and fatty fish (like <a href=\"https:\/\/www.wellandgood.com\/benefits-tuna-bumble-bee-seafoods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-tuna-bumble-bee-seafoods\/\">tuna<\/a> and <a href=\"https:\/\/www.wellandgood.com\/health-benefits-of-salmon\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/health-benefits-of-salmon\/\">salmon<\/a>). In addition, he recommends <a href=\"https:\/\/www.wellandgood.com\/health-benefits-turmeric-upgraid\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/health-benefits-turmeric-upgraid\/\">tumeric<\/a> and <a href=\"https:\/\/www.mountsinai.org\/health-library\/herb\/willow-bark\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mountsinai.org\/health-library\/herb\/willow-bark\">white willow bark<\/a>, which he says are some <a href=\"https:\/\/www.wellandgood.com\/anti-inflammatory-herbs-and-spices\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/anti-inflammatory-herbs-and-spices\/\">herbs that also have anti-inflammatory<\/a> benefits.<\/p>\n<blockquote>\n<p>\u201cMany of the best anti-inflammatory foods are high in natural antioxidants, including blueberries, strawberries, oranges, and leafy green vegetables.&#8221;<br \/>\u2014Reuben Chen, MD, board-certified sports medicine physician and pain management expert<\/p>\n<\/blockquote>\n<h2><strong>Why you should mix and match these foods together to reap the most benefits\u00a0<\/strong><\/h2>\n<p>In order to reap the most benefits from these anti-inflammatory, gut-healthy foods, Dr. Chen says it\u2019s best to mix and match them together. \u201cI\u2019m a strong believer in adding variety to your diet. Each of the foods listed not only have anti-inflammatory benefits, but also contain other nutrients that are complementary to each other and provide a more balanced diet,\u201d he says.<\/p>\n<p>In order to ensure he\u2019s keeping up with a diversified meal routine, Dr. Chen relies on a Japanese health \u201csecret\u201d called <a href=\"https:\/\/indo-japan-foodculture-exchange.jp\/five-colors-go-syoku\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/indo-japan-foodculture-exchange.jp\/five-colors-go-syoku\/\"><em>Go-Syoku<\/em><\/a>. \u201cMy favorite is the Japanese approach that states you should consume <a href=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/\">foods of five different colors<\/a> and five different flavors in each meal to maximize the different nutrients that are consumed,\u201d he says. Although, keep in mind that <a href=\"https:\/\/www.wellandgood.com\/eating-the-rainbow-inclusivity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eating-the-rainbow-inclusivity\/\">foods of neutral colors<\/a> can also be equally as nutritious (and delicious!), and shouldn\u2019t be overlooked.<\/p>\n<blockquote>\n<p>Dr. Chen also recommends natural fats and oils that are high in antioxidants and omega-3s, as these have anti-inflammatory and cardiac benefits.<\/p>\n<\/blockquote>\n<h2><strong>So, <\/strong><strong>when during the day should you consume these foods to boost gut health?\u00a0<\/strong><\/h2>\n<p>It\u2019s simple: All day long. \u201cEvery meal should contain some of the foods mentioned above for a healthy diet,\u201d Dr. Chen says. In Chen\u2019s vision of an ideal &#8220;gut world,&#8221; this would equate to one to two servings of berries and green leafy vegetables in every meal we eat. Then, one to two teaspoons of olive oil, one to two servings of fatty fish (or omega-3 fatty acids supplement), along with one serving of nuts per day.<\/p>\n<p>However, if Dr. Chen had to choose just one time of the day to consume all of these anti-inflammatory, gut-friendly foods, he says it\u2019s especially important to eat them during dinner. \u201cIncreased inflammation is often related to increased stress,\u201d he says, which can affect quality of sleep (resulting in even more inflammation the next day). This is why he suggests it\u2019s best to <a href=\"https:\/\/www.wellandgood.com\/foods-tryptophan\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-tryptophan\/\">prepare for bedtime with a well-balanced dinner<\/a> that can help calm the immune system and decrease inflammation in the body to promote a good night\u2019s sleep. Additionally, you\u2019ll also want to avoid highly inflammatory foods that can have the opposite effect.<\/p>\n<p><em>A dietitian shares the ultimate guide to gut health:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"A Dietitian&#039;s Guide to Gut Health | You Versus Food | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cpAjl3cFn6A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<div class=\"post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Calder, Philip C. \u201cOmega-3 fatty acids and inflammatory processes.\u201d\u00a0<i>Nutrients<\/i>\u00a0vol. 2,3 (2010): 355-374. doi:10.3390\/nu2030355            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>We know that foods have the ability to fight (or invite) inflammation in the body. Some pro-inflammatory ingredients include artificial sugars, processed meats, and alcohol; powerful anti-inflammatory (and longevity-boosting) foods include beans, whole grains, and sweet potatoes&#8230;to name a few. But not all types of inflammation are inherently \u201cbad,\u201d as acute inflammation can be the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7412","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7412","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7412"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7412\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7413"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}