Inflammation and Its Role in Gut Health
Reviewed by: Dr. Steven Knauf, D.C.
By: Brandi Goodman
Inflammation—it’s not just a buzzword. Left unchecked, inflammation is like a slow burn that can damage everything from your tissues to cells and even your organs. And guess who’s often the first to feel the heat? Your gut. Spoiler alert: a little bloating or a stomachache is the least of your worries. Over time, inflammation can lead to bigger gut issues and even mess with your overall health.
But the good news? You can fight back. Making a few key changes to your daily habits can help reduce inflammation and show your gut the love it deserves. Let’s dive into how to feel better from the inside out.
Connection between gut health and inflammation
When too much inflammation in your gut, your body often begins to attack itself, causing many symptoms and issues. Your digestive system takes a serious hit, with excessive sugar cravings, stomach cramps, weight loss, and more possible. Many digestive disorders are related to chronic inflammation, including inflammatory bowel disease, ulcerative colitis, and Crohn's disease. These can cause severe abdominal discomfort during a flare-up and may require you to seek care from a healthcare professional.
A happy gut means a happier you, and keeping your microbiome in check is key to improving digestion and fewer issues down the road. How do you do that? It’s easier than you think! Add probiotics to your routine, load up on colorful fruits and veggies, stress less, sleep more, and—yep—don’t forget your regular chiropractic adjustments. Small steps can lead to big improvements; your gut will thank you.
What is the gut-brain axis?
Your gut and brain work together. The gut-brain axis refers to the communication between the brain and all of the microbes in the gut. If your gut is experiencing discomfort, your brain will as well. You may find yourself feeling tired, irritable, moody, anxious, and even depressed, on top of experiencing digestive-related issues. It can make it difficult to get through your day.
How gut health influences spinal health and posture
Your gut health can also influence your spinal health. You may be hunching over in pain when your gut is out of whack. The stress and anxiety you feel can also cause muscle tension, making it likely that you won’t be able to maintain proper posture. The opposite is also true. When your spine is misaligned, it can trigger stress responses that may impact your gut. You must maintain both your spinal and gut health to ensure optimal well-being. Spinal adjustments from a chiropractor may help.
How probiotics and prebiotics contribute to gut health
Let’s discuss gut health and why prebiotics and probiotics are the dynamic duo for your microbiome needs. Prebiotics? They’re like fuel for the good bacteria in your gut, helping them grow and thrive and giving probiotics the boost they need to do their job. Asparagus, garlic, and onions are just a few great sources. On the other hand, probiotics are living microorganisms that add beneficial bacteria to your gut, helping fight off the bad guys and keeping your digestive system in check. Together, they create a healthy balance that supports better digestion and overall wellness.
You can get probiotics in supplement form, but fermented foods pack the same punch. Sauerkraut, kimchi, kefir, tempeh, and kombucha (a fermented tea) are all fantastic options. Just remember, with probiotics, it’s best to start slow. They may come with minor side effects like bloating or gas, so ease in and see how your body feels.
Yogurt is another probiotic powerhouse, but not all yogurts are created equal. For the best gut boost, go for low-sugar, whole milk options like Stonyfield Organic Probiotic Yogurt or Siggi’s Icelandic Skyr. They’re loaded with live cultures and way less sugar than the big-name brands. Looking for something dairy-free? Try GT’s Cocoyo Living Coconut Yogurt, a probiotic-packed coconut-based option.
As for how much yogurt to eat, two or three servings a day should do the trick. Have it as a snack, top it with berries and nuts for breakfast, or use Greek yogurt as a substitute for your favorite dessert recipes. Your gut—and taste buds—will thank you.
How can lifestyle changes reduce chronic inflammation and improve gut health?
Chronic inflammation doesn’t have to control your gut health. You can reduce inflammation and feel your best with a few key lifestyle modifications, like better stress management, an anti-inflammatory diet, improved sleep, and regular chiropractic adjustments.
Stress management
Stress is a major trigger for inflammation, but managing it can help lower those levels. Try adding stress-busting habits into your day, like deep breathing exercises, yoga, or even something simple like journaling or reading. These small changes can make a big difference for your gut and overall health.
Rethink your diet
What you eat plays a huge role in inflammation. Processed foods, deli meats, and packaged snacks tend to stir things up. Instead, focus on an anti-inflammatory diet filled with vegetables, fruits, and whole grains. Your gut will thank you.
Prioritize sleep
One night of bad sleep can kickstart inflammatory processes in the body. Aim for a consistent eight hours a night to keep inflammation at bay. A regular sleep routine—going to bed and waking up simultaneously—can help you stay on track.
Chiropractic adjustments
Routine chiropractic care could be a game-changer regarding inflammation and gut health. Adjustments may help reduce inflammatory markers like cytokines and support the nervous system, promoting better overall health. Pair it with the other lifestyle tweaks, and you're setting yourself up for long-term gut success.
Broader implications of chronic inflammation on long-term health
Chronic inflammation does more than harm your gut health. It affects your overall long-term health because it causes your white blood cells to attack healthy tissues. This increases your risk for accelerated aging, damage to your blood vessels, type 2 diabetes, depression, arthritis, cardiovascular disease, other chronic diseases, and even cancer.
Keeping inflammation at bay is the best way to age and live as healthy as possible. A poor diet is a significant cause of chronic inflammation, but exposure to toxic chemicals, being older than 60, and even untreated acute inflammation can contribute to it. You must always do what you can to fight inflammation to ensure your longevity.
Get chiropractic care to manage inflammation
Taking charge of your gut health and managing inflammation can transform your well-being. With regular chiropractic treatment and a few healthy habits, you could be on track to reduce inflammation and enjoy a higher quality of life. We’re here to support you every step of the way. Find foods and activities you love, and see how small changes can lead to big improvements.
The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.