Top 5 Anti-Inflammatory Foods Your Gut Will Thank You For
Ever notice how your gut seems extra sensitive when you're stressed? It's not just you—your gut health is directly linked to your mood and anxiety. When inflammation takes over your digestive system, it can trigger everything from bloating and discomfort to brain fog and mood swings. But what if the key to feeling calmer, happier, and healthier started right on your plate?
How Gut Inflammation Impacts Your Gut-Brain Connection
Your gut and brain are constantly communicating through a network called the gut-brain axis. This connection explains why stress, anxiety, and even brain fog often go hand-in-hand with digestive issues. When inflammation builds up in the gut, it disrupts this communication, leading to heightened stress responses, fatigue, and mood imbalances.
A study published in Frontiers in Molecular Neuroscience found that chronic gut inflammation can contribute to mood disorders, cognitive dysfunction, and increased anxiety levels. This is because inflammation affects the production of neurotransmitters—chemicals that regulate mood and stress responses. About 90% of serotonin, the “feel-good” neurotransmitter, is produced in the gut, and when gut inflammation is present, serotonin production can be significantly disrupted. This can lead to mood swings, irritability, and even symptoms of depression.
Another major factor is leaky gut syndrome, a condition where inflammation weakens the gut lining, allowing harmful toxins and bacteria to enter the bloodstream. This can trigger an immune response that spreads inflammation throughout the body, including the brain—a process known as neuroinflammation. Research suggests that neuroinflammation is strongly linked to anxiety, brain fog, and difficulty concentrating.
If you've ever felt restless, bloated, or emotionally off after eating certain foods, your gut might be trying to tell you something. The Standard American Diet (SAD)—which is high in processed foods, refined sugars, and inflammatory oils—has been shown to damage gut health by increasing inflammation, disrupting microbiome balance, and making the gut lining more permeable. This is why many people experience worsening anxiety, brain fog, and digestive discomfort when they eat inflammatory foods.
The good news? The right foods can calm gut inflammation, restore balance, and support a healthy gut-brain connection.
Read More: The 5 Best Herbal Teas to Soothe Your Gut & Reduce Inflammation
Support digestion, calm inflammation, and restore gut balance with these powerful herbal teas.
The Top 5 Anti-Inflammatory Foods to Soothe Your Gut (and Mind)
Certain foods contain powerful anti-inflammatory compounds that help repair the gut lining, support microbiome diversity, and reduce stress-related inflammation. Here are five of the best foods for gut health and inflammation relief.
Wild-Caught Salmon (Omega-3 Powerhouse)
Wild-caught salmon is packed with omega-3 fatty acids (EPA & DHA), which have been shown to reduce gut inflammation, improve microbiome diversity, and lower inflammatory markers that contribute to digestive distress. A study published in the Journal of Clinical Investigation found that omega-3s enhance the gut’s ability to regulate immune responses, preventing excess inflammation from damaging the digestive lining.
Additionally, omega-3s play a role in reducing cortisol (the stress hormone) and improving mental clarity and focus. Many people report feeling calmer and more balanced when they regularly consume wild-caught fish.
For an extra anti-inflammatory boost, try seasoning your salmon with turmeric, lemon, and fresh herbs before baking.
Turmeric (Golden Spice for Inflammation)
Turmeric has gained massive popularity in anti-inflammatory diets—and for good reason. Its active compound, curcumin, has been shown to lower gut inflammation, improve digestion, and even support brain health by reducing neuroinflammation. A review in Foods found that curcumin helps block NF-kB, a molecule that triggers chronic inflammation in the gut and brain.
Curcumin also supports gut lining repair by modulating the gut microbiome. However, its absorption can be tricky. Pairing it with black pepper increases bioavailability, making it more effective.
A great way to incorporate turmeric into your diet is by making golden milk—a warm drink with coconut milk, turmeric, black pepper, and a drizzle of honey.
Blueberries (Antioxidant-Rich Superfood)
Blueberries are rich in polyphenols and flavonoids, compounds that help reduce oxidative stress and repair gut lining damage. Research published in Nature Communications shows that polyphenols in blueberries enhance beneficial gut bacteria while reducing inflammation in the digestive tract.
Additionally, the antioxidants in blueberries help lower stress-related inflammation, making them a great choice for those struggling with anxiety, brain fog, or nervous system dysregulation.
To support gut healing, try blending blueberries into a smoothie with spinach, almond milk, and banana for a gut-friendly, anti-inflammatory boost.
Leafy Greens (Fiber-Rich Gut Protectors)
Your gut microbiome thrives on fiber, and leafy greens like kale, spinach, and arugula provide the prebiotic fuel necessary to feed beneficial bacteria while reducing inflammation and supporting digestion.
A study in Cell Host & Microbe found that leafy greens promote the production of short-chain fatty acids (SCFAs), which help repair the gut lining and lower systemic inflammation. These SCFAs strengthen the intestinal barrier, preventing toxins from entering the bloodstream and triggering an immune response.
For an easy way to include more leafy greens in your diet, try making an anti-inflammatory salad with baby spinach, extra virgin olive oil, avocado, and pumpkin seeds.
Bone Broth (Healing Comfort or Hype?)
Bone broth has been a staple in gut-healing diets like Whole30, Paleo, and AIP due to its high content of collagen, glutamine, and amino acids—all essential for gut repair.
Collagen helps strengthen the gut lining and prevent leaky gut syndrome.
Glutamine supports the intestinal barrier, reducing permeability and calming inflammation.
Proline and glycine help rebuild damaged gut tissue and support immune function.
A study published in Nutrients found that collagen peptides help regulate gut microbiota composition and enhance gut barrier integrity, making bone broth an excellent choice for anyone struggling with gut inflammation.
While bone broth can be beneficial, it’s not a quick fix—consistent intake along with an overall anti-inflammatory diet is key for long-term results.
Try sipping warm bone broth in the morning or using it as a base for soups to naturally support gut healing.
Gluten-Free and Gut Inflammation: What's the Real Story?
Over the past decade, going gluten-free has become one of the most popular trends in gut health and wellness, often promoted as a solution for reducing inflammation, improving digestion, and even boosting mental clarity. But does everyone need to cut out gluten to heal their gut? The answer is more nuanced than a simple yes or no.
For individuals with celiac disease, an autoimmune condition in which gluten triggers an inflammatory response that damages the small intestine, a strict gluten-free diet is essential. Even small traces of gluten can cause significant damage to the gut lining, leading to malabsorption of nutrients, chronic inflammation, and long-term digestive issues.
For others, non-celiac gluten sensitivity (NCGS) is a condition where people experience symptoms like bloating, fatigue, brain fog, and joint pain after consuming gluten, but without the autoimmune response seen in celiac disease. Studies suggest that NCGS may be linked to changes in gut microbiota and mild inflammatory responses, but research is still evolving to understand why some people react negatively to gluten while others tolerate it without issue.
However, if you don’t have celiac disease or a diagnosed sensitivity, eliminating gluten may not necessarily be the key to reducing gut inflammation. Research published in The Journal of Nutrition found that a gluten-free diet in healthy individuals did not significantly reduce markers of inflammation unless there was an existing sensitivity. In fact, unnecessarily cutting out gluten may lead to unintended consequences, such as reducing fiber intake (since many whole grains contain gut-supportive fiber) or increasing reliance on highly processed gluten-free products, which often contain refined starches and added sugars that can contribute to inflammation rather than reduce it.
Read More: 10 Hidden Signs of Chronic Inflammation (And What to Do About It)
If you’re dealing with fatigue, bloating, or brain fog, chronic inflammation could be the culprit. Learn how to fight it naturally!
Should You Go Gluten-Free for Gut Health?
If you frequently experience bloating, brain fog, digestive distress, or skin issues, you may benefit from experimenting with a gluten-free diet for a few weeks to see if symptoms improve. However, it’s important to listen to your body rather than eliminating gluten just because it’s trendy.
You may benefit from going gluten-free if:
You have celiac disease or gluten sensitivity diagnosed by a healthcare professional.
You experience chronic bloating, diarrhea, or brain fog after eating gluten-containing foods.
You have an autoimmune condition (like Hashimoto’s thyroiditis) and notice symptom improvement with gluten elimination.
You likely don’t need to go gluten-free if:
You have no digestive issues after consuming gluten.
You rely on whole, unprocessed foods like whole grains, legumes, and fiber-rich carbs to support gut health.
You’re only cutting it out because of wellness trends rather than personal symptoms.
If you’re unsure whether gluten is affecting you, working with a functional medicine practitioner can help guide an elimination or gut-healing protocol tailored to your individual needs.
Why Are Gut-Healing Diets Like Whole30 and AIP Gaining Popularity?
Over the past few years, gut-healing diets like Whole30 and the Autoimmune Protocol (AIP) have become increasingly popular for those struggling with digestive issues, autoimmune conditions, and chronic inflammation. These diets focus on removing inflammatory foods—such as refined sugars, processed oils, dairy, gluten, and food additives—while emphasizing nutrient-dense, whole foods that promote gut healing.
Read More: 12 Signs Your Gut is Inflamed (And How to Heal It Naturally)
Wondering if your gut is struggling? Learn the top signs of leaky gut and the best holistic remedies to start healing today.
Whole30 is a 30-day elimination diet designed to identify food sensitivities by removing common inflammatory triggers (gluten, dairy, soy, added sugars, alcohol, legumes) and slowly reintroducing them to observe reactions. Many people find that their digestion improves during Whole30, as it eliminates processed foods and emphasizes gut-friendly nutrients.
The Autoimmune Protocol (AIP) takes things a step further by removing all potential inflammatory foods that may trigger immune responses in those with autoimmune conditions. This diet eliminates gluten, dairy, eggs, nuts, seeds, nightshades (like tomatoes and peppers), and legumes for a period of time before slowly reintroducing them.
While both diets have shown benefits for reducing inflammation and resetting gut health, they are not sustainable for everyone long-term. Strict elimination diets can sometimes lead to over-restriction, increased stress around food choices, and difficulty maintaining a balanced diet.
Should You Try an Anti-Inflammatory Diet?
If you suspect food sensitivities are playing a role in your gut inflammation, a temporary elimination diet can be a helpful tool. However, the goal should always be to reintroduce as many nutrient-dense foods as possible rather than staying in a restrictive phase indefinitely.
What works for one person may not be ideal for someone else, so approaching dietary changes with flexibility and self-awareness is key.
Easy Anti-Inflammatory Food Swaps for Daily Life
If you’re looking for simple ways to make your diet more gut-soothing, try these easy swaps:
Swap inflammatory vegetable oils (canola, soybean, corn oil) for:
Extra virgin olive oil
Avocado oil
Grass-fed butter or ghee (if tolerated)
Choose fiber-rich, anti-inflammatory alternatives to refined grains:
Almond flour or coconut flour instead of white flour
Quinoa or wild rice instead of white rice
Steel-cut oats instead of instant oats
Reduce refined sugar intake by replacing processed sweets with nutrient-dense options:
Fresh berries or dark chocolate instead of sugary desserts
Raw honey or pure maple syrup (in moderation) instead of refined sugar
Medjool dates blended into smoothies or used in homemade energy balls
Incorporate gut-healing foods daily:
Fermented foods (sauerkraut, kimchi, kefir, yogurt) to support microbiome balance
Collagen or bone broth to help repair the gut lining
Leafy greens and colorful vegetables to nourish gut bacteria and reduce inflammation
Small changes over time can add up to major improvements in gut health, energy levels, and overall well-being. Instead of focusing on strict dietary rules, prioritize whole, nutrient-dense foods that make you feel your best.
Keep Your Healing Going!
Healing your gut isn’t just about digestion—it’s about reducing inflammation, improving mood, and building long-term wellness. Every small change, from swapping refined oils for olive oil to adding fiber-rich greens or sipping bone broth, helps restore balance. And when your gut thrives, your whole body feels the benefits.
You don’t have to do this alone—we’re here to support you every step of the way!
Join our Discord Community to swap gut-friendly recipes, ask questions, and connect with others on the same healing journey.
Sign up for The Nervous System Healing Code Waitlist for personalized guidance, step-by-step support, and science-backed techniques to restore your gut and nervous system health.
Need expert guidance? Book a virtual consultation with Dr. McKenzy for a customized, functional medicine approach to healing your gut naturally.
References
"Anti-Inflammatory Diet," Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
"Foods that fight inflammation," Harvard Health. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
"The Brain-Gut Connection," Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
"Stress and the gut-brain axis: an inflammatory perspective," Frontiers in Molecular Neuroscience. https://www.frontiersin.org/articles/10.3389/fnmol.2024.1415567/full
"Elucidating the role of diet in maintaining gut health to reduce the burden of chronic diseases," National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10773664/
"Gut-brain axis: how VNS links your mind, midsection," Northwell Health. https://feinstein.northwell.edu/news/insights/gut-brain-axis-vns
"A List of Some of the Most Anti-Inflammatory Foods You Can Eat," Healthline. https://www.healthline.com/nutrition/13-anti-inflammatory-foods
"Gut inflammation is associated with aging and Alzheimer's disease," Alzheimer's Disease Research Center, University of Wisconsin. https://www.adrc.wisc.edu/news/gut-inflammation-associated-aging-and-alzheimers-disease
"The Power of Anti-Inflammatory Foods," Canadian Digestive Health Foundation. https://cdhf.ca/en/the-power-of-anti-inflammatory-foods/