Article

Part 2: Reducing Inflammation: What to Add

Published on Wednesday, May 18, 2022
by Kari Tallent

Health & Wellness

Calm Inflammation: Foods to Add for Gut Health

Dealing with an autoimmune or inflammatory illness is not enjoyable—but not all inflammation is bad.

Inflammation is a healthy response by our immune system when it is needed to repair damaged tissue or fight invaders—think bacteria or allergens. However, inflammation becomes harmful when it is drawn out and begins to damage healthy cells, creating a pro-inflammatory state.

In the previous article, we discussed ingredients that can negatively impact inflammation. While removing certain triggers can be beneficial, shifting toward a more supportive dietary pattern can also pack a punch in helping you feel better.

And when you consider gut health—especially for those managing Irritable Bowel Syndrome or reflux—what you add can play a major role in calming symptoms and supporting overall health.

What Is an Anti-Inflammatory Diet?

There are a handful of dietary patterns that have been successful in helping those with autoimmune or inflammatory conditions.

Anti-inflammatory diets focus less on strict rules and more on variety and quality of foods. Unlike many traditional diets, there are typically no rigid calorie or portion requirements. However, this flexibility can sometimes lead to unintentional weight gain if overall intake is not considered.

Instead, the emphasis is on eating a wide range of foods to help prevent nutrient deficiencies and support whole-body health.

From a gut health perspective, this variety is key—it helps nourish beneficial bacteria and may reduce symptom flares over time.

Why Variety Matters for Gut Health

Eating multiple food types ensures a greater intake of protective food components such as:

Phytochemicals (plant compounds)
Antioxidants
Fiber

These nutrients help:

Prevent cellular stress
Inhibit inflammatory signals from the immune system
Promote a healthy gut microbiome
Support digestion and stable blood sugar levels

For individuals with IBS, this can be especially helpful when foods are introduced thoughtfully and tailored to tolerance.

Foods That Support an Anti-Inflammatory Gut

Examples of anti-inflammatory foods include:

Fruits
Vegetables
High-fiber whole grains
Legumes (as tolerated)
Monounsaturated fats (avocados, olive oil, nuts, seeds)
Omega-3 fats (walnuts, flaxseeds, chia seeds, salmon, sardines)
Tea and coffee (if tolerated)
Dark chocolate (70% cocoa or higher)
Herbs and spices (turmeric, ginger)
Moderate alcohol intake (if appropriate and tolerated)

From a GI standpoint: some of these foods (like legumes or high-fiber grains) may need to be adjusted based on individual tolerance—especially for IBS or reflux.

The Western Diet & “Metaflammation”

There has been growing research on the Western diet and a phenomenon called metaflammation.

What does that mean?

Metaflammation refers to chronic, low-grade inflammation driven by dietary patterns high in:

Saturated fats
Processed meats
Refined sugars
Excess sodium
White flour

These dietary patterns can negatively impact both inflammation and gut health by:

Reducing microbial diversity
Increasing oxidative stress
Contributing to digestive symptoms

In contrast, diets rich in whole foods, fiber, healthy fats, and lean proteins can help reduce inflammation and support a healthier gut environment.

Dietary Patterns That May Help

Several dietary patterns have been studied for their impact on inflammation and autoimmune conditions, including:

Mediterranean diet
Plant-based (vegan) diets
Targeted elimination diets (e.g., Low FODMAP, SFED)

These approaches share common features:

Emphasis on whole, minimally processed foods
High intake of fruits, vegetables, and fiber
Inclusion of healthy fats and lean proteins

Many individuals see improvements in inflammatory markers and symptom management when following one of these patterns—or a personalized combination of them.

Making It Work in Real Life

While there are no strict rules, one of the biggest barriers to following an anti-inflammatory diet is meal planning and consistency.

Helpful tools include:

Diabetes Food Hub (recipes and Mediterranean-style meal ideas)
Mealime app (meal planning and grocery lists)

These resources can make it easier to build meals that align with your goals without feeling overwhelmed.

The Bottom Line

There is strong and growing evidence supporting a shift away from the traditional Western diet toward a more anti-inflammatory eating pattern.

The key takeaway?

It’s not about perfection—it’s about building a dietary pattern that works for your body, supports your gut, and reduces inflammation over time.

Small, sustainable changes can make a meaningful difference.

_{Calder, P. C., Ahluwalia, N., Brouns, F., Buetler, T., Clement, K., Cunningham, K., Esposito, K., Jönsson, L. S., Kolb, H., Lansink, M., Marcos, A., Margioris, A., Matusheski, N., Nordmann, H., O'Brien, J., Pugliese, G., Rizkalla, S., Schalkwijk, C., Tuomilehto, J., Wärnberg, J., … Winklhofer-Roob, B. M. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. The British journal of nutrition, 106 Suppl 3, S5–S78.}_{https://doi.org/10.1017/S0007114511005460}
_{Diet review: Anti-inflammatory diet . The Nutrition Source - Harvard Chan School. (2025, September 5).}_{https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/}
_{Haller, E., Van Dam, L., & Doerfler, B. (2026b, February 5).}_{Six-Food Elimination Diet (SFED)}_{. AGA GI Patient Center.}_{https://patient.gastro.org/six-food-elimination-diet-sfed/}
_{Hotamisligil G. S. (2017). Inflammation, metaflammation and immunometabolic disorders. Nature, 542(7640), 177–185.}_{https://doi.org/10.1038/nature21363}