When the Body Turns Against You: A Gut Health Perspective on Inflammation
What do you do when the body turns against you?
Over the years, I have had multiple clients and friends approach me regarding their autoimmune diseases and/or inflammatory disorders. I always found it interesting that the first question is, “What can I add?”
While adding to an existing dietary pattern is not inherently bad, it is not always the answer. What most sufferers do not realize is that some foods or beverages may need to be removed from their diet.
And when you layer in gut health—especially conditions like Irritable Bowel Syndrome or acid reflux—this becomes even more important. Certain ingredients don’t just contribute to systemic inflammation; they can also trigger GI symptoms like bloating, abdominal pain, reflux, and bowel irregularity.
Inflammation, Autoimmunity, and the Gut
There are various types of autoimmune diseases and inflammatory disorders, and some people suffer from more than one. Common types I have worked with include rheumatoid arthritis, Hashimoto’s, fibromyalgia, lupus, hypothyroid conditions, and gout.
The most common denominator among all of these is inflammation.
Preventing—or working toward preventing—inflammation is one of the best strategies to follow. Doing that often involves lifestyle changes, particularly in the area of food and beverages.
From a gut health perspective, chronic inflammation is also closely tied to:
- Alterations in the gut microbiome
- Increased gut sensitivity (common in IBS)
- Potential worsening of reflux symptoms
Please note: While dietary changes can be beneficial, they are not cures. Always consult your healthcare provider before making major changes or stopping medications.
What Is Excitotoxicity?
Ingredients—whether naturally occurring or added—that trigger inflammation or internal stress responses may contribute to excitotoxicity.
Excitotoxicity occurs when nerve cells are overstimulated by excessive neurotransmitter activity, potentially leading to damage or dysfunction.
From a GI standpoint, this overstimulation may also play a role in:
- Gut-brain axis dysregulation
- Increased visceral sensitivity (a hallmark of IBS)
- Heightened symptom response to certain foods
Ingredients That May Trigger Inflammation (and GI Symptoms)
Monosodium Glutamate (MSG)
Glutamate is an amino acid naturally produced in the body and found in foods. However, monosodium glutamate (MSG) is a concentrated additive used to enhance flavor in processed foods.
Common sources include:
- Processed meats
- Canned soups and vegetables
- Snack foods
- Restaurant meals
Animal studies have shown that long-term exposure to MSG may increase inflammation and contribute to metabolic conditions like NAFLD and NASH.
From a gut health standpoint, highly processed foods containing MSG may also:
- Disrupt gut microbiota balance
- Trigger IBS symptoms in sensitive individuals
Practical tip: The FDA requires MSG to be listed on labels—so reading ingredient lists matters.
Aspartame
Aspartame (found in products like NutraSweet and Equal) is a widely used artificial sweetener.
It’s commonly found in:
- Diet sodas
- Sugar-free desserts
- Chewing gum
- Powdered drink mixes
According to Christine Gerbstadt, MD, a spokesperson for the Academy of Nutrition and Dietetics:
“Aspartame can trigger headaches or stomach discomfort in certain people… and may trigger an inflammatory response in sensitive individuals.”
From a GI lens, artificial sweeteners—including aspartame—may also:
- Alter gut bacteria composition
- Contribute to bloating or diarrhea in some individuals
Gluten
Gluten is a structural protein found in wheat, barley, and rye.
It provides elasticity in dough but is not an essential nutrient.
For individuals with conditions like Celiac disease or non-celiac gluten sensitivity, gluten can trigger significant inflammation and GI symptoms.
For individuals without Celiac disease or gluten sensitivity, evidence does not currently support gluten elimination as a strategy for improving health outcomes.
That said, some individuals with IBS may still notice symptom improvement with temporary gluten reduction—often due to overlapping FODMAP content rather than gluten itself.
Where to Start: A Practical Approach
By first focusing on reducing processed foods—especially those containing MSG and aspartame—you can begin to reduce inflammation and improve symptom control.
A stepwise approach may look like:
- Reduce processed foods and additives (MSG, aspartame)
- Monitor gut symptoms and inflammation
- Trial targeted elimination (e.g., gluten) only if needed
Eliminating gluten after addressing additives may provide additional benefit for some individuals.
The Gut Health Takeaway
When it comes to inflammation and autoimmune conditions, it’s not always about what you add—sometimes it’s about what you remove.
And if you’re managing IBS, reflux, or other GI conditions, this approach becomes even more important.
Small, strategic changes can:
- Reduce inflammation
- Improve gut function
- Support long-term symptom management
Need Support?
Working with a registered dietitian can help you create a personalized plan that supports both inflammation reduction and gut health.
What’s Next
Stay tuned for Part 2 of this series, where we take a deeper dive into anti-inflammatory dietary patterns and how they support gut health.
- Academy of Nutrition and Dietetics. (n.d.). Find a Nutrition Expert. https://www.eatright.org/find-a-nutrition-expert
- Kahe, K., Laferrère, B., Castellanos, F. X., Zhang, Y., & Mozaffarian, D. (2025). Monosodium glutamate: A hidden risk factor for obesity?. Obesity reviews : an official journal of the International Association for the Study of Obesity, 26(6), e13903. https://doi.org/10.1111/obr.13903
- Nakanishi, Y., Tsuneyama, K., Fujimoto, M., Salunga, T. L., Nomoto, K., An, J. L., Takano, Y., Iizuka, S., Nagata, M., Suzuki, W., Shimada, T., Aburada, M., Nakano, M., Selmi, C., & Gershwin, M. E. (2008). Monosodium glutamate (MSG): a villain and promoter of liver inflammation and dysplasia. Journal of autoimmunity, 30(1-2), 42–50. https://doi.org/10.1016/j.jaut.2007.11.016
- Shmerling, R. H. (2022, April 14). Ditch the gluten, improve your health?. Harvard Health. https://www.health.harvard.edu/healthy-aging-and-longevity/ditch-the-gluten-improve-your-health
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