How gut health can affect inflammation in the body

Your gut might be quietly shaping more of your health than you realise. When the balance of bacteria in your gut is off, it can spark inflammation – but there are ways to help bring things back in harmony. We’ve looked at how your gut microbiome and inflammation are linked, what the science really says and easy, practical changes you can make to your diet to support a healthier, happier gut and body.

Inflammation isn’t always a bad thing – it’s actually your body’s natural way of healing itself when you get hurt or sick.¹ The trouble starts when inflammation sticks around longer than it should.¹ This ‘chronic inflammation’ can quietly contribute to serious health issues over time, including heart disease, autoimmune conditions and metabolic problems.¹

There are two main types of inflammation: acute and chronic.

Your gut is home to a bustling community of bacteria – some helpful, some not so much.⁹ Thanks to research, we’re learning more about how this microbiome can influence inflammation in the body. A major 2020 review found that while certain bacteria may trigger inflammation, others seem to help keep it in check. However, scientists are still figuring out exactly which strains are the ‘good guys’, so there’s more research needed.¹⁰

Research has also shown that gut bacteria play a key role in conditions like inflammatory bowel disease (IBD), Crohn’s and ulcerative colitis. Studies suggest that balancing these bacteria may help manage gut inflammation and potentially make a difference for some people.¹¹

An ‘anti-inflammatory diet’ isn’t a strict or officially recognised diet and there’s no single food that can switch inflammation on or off.¹² While some lab studies suggest certain foods may have anti-inflammatory properties – and others, like highly processed or high-fat, salt and sugar (HFSS) foods and processed meats, may promote inflammation – most of this research hasn’t been done in people.¹² So rather than focusing on ‘superfoods’, it’s more helpful to look at your overall eating pattern.

In general, foods often described as anti-inflammatory include fruit and vegetables, wholegrains, lentils, beans, nuts, seeds, oily fish and fermented foods.¹² These are all part of a balanced, nourishing way of eating – think along the lines of the Eatwell Guide. Well-researched dietary patterns such as the DASH and Mediterranean diets follow this approach. They emphasise plant foods, including fish, beans and nuts, using olive oil instead of saturated fats and limit sugary foods, fatty meats and heavily processed products.¹³ If you’re thinking about making changes, especially if you have a health condition, it’s always a good idea to speak with a GP or dietitian so you can find an approach that works for you.

There’s plenty we can do to support a healthy gut and keep inflammation in check. Simple lifestyle habits like managing stress, staying active and enjoying a balanced, varied diet can make a real difference. Many whole foods naturally fight inflammation – and there are even more dietary tweaks you can make to help your gut thrive and keep inflammation under control.

When you understand how closely your gut and inflammation are linked, things start to feel less confusing. Nurturing your gut with nourishing foods can help your body settle and feel more like itself again. If you’re ready for more tummy talk, then learn about how your gut affect the rest of your body or read up on the gut-brain axis to learn how your gut and brain are connected.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.