Foods That Reduce Gut Inflammation

Chronic gut inflammation is at the root of many digestive problems—from bloating and cramps to conditions like irritable bowel syndrome (IBS) and leaky gut. Left unchecked, it can also weaken your immune system and affect overall health. The good news? What you eat plays a major role in calming inflammation and restoring balance in the gut. Let’s explore the most effective foods to reduce gut inflammation and protect your digestive system.

1. Fatty Fish (Salmon, Sardines, Mackerel)

Rich in omega-3 fatty acids, fatty fish help regulate inflammatory pathways in the body. Omega-3s reduce the production of pro-inflammatory compounds while supporting healthy cell membranes in the gut lining.

Tip: Aim for 2–3 servings per week, or consider a high-quality omega-3 supplement if you don’t eat fish regularly.

2. Fermented Foods (Yogurt, Kefir, Sauerkraut, Kimchi)

Fermented foods are natural sources of probiotics—live bacteria that help restore balance in the gut microbiome. A healthy microbiome produces short-chain fatty acids (SCFAs) that protect your gut lining and reduce inflammation.

Tip: Choose unsweetened, minimally processed versions to avoid added sugars that can worsen inflammation.

3. Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens are loaded with antioxidants, polyphenols, and fiber. They help feed beneficial gut bacteria and reduce oxidative stress, which can fuel inflammation.

Tip: Incorporate a variety of greens daily in salads, smoothies, or sautés.

4. Berries (Blueberries, Raspberries, Strawberries)

Berries are rich in anthocyanins, a type of antioxidant shown to reduce intestinal inflammation and support microbial diversity. Their natural sweetness makes them a gut-friendly alternative to processed desserts.

Tip: Enjoy fresh or frozen berries on oatmeal, yogurt, or as a snack.

5. Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory compound. Research shows curcumin helps calm intestinal inflammation and may improve symptoms of conditions like ulcerative colitis.

Tip: Pair turmeric with black pepper to increase absorption by up to 2000%.

6. Olive Oil

A staple of the Mediterranean diet, extra virgin olive oil is rich in polyphenols and monounsaturated fats, which protect the gut lining and reduce inflammation.

Tip: Use as your primary cooking oil or drizzle over salads and roasted vegetables.

7. Ginger

Ginger has natural anti-inflammatory and antioxidant properties. It soothes the digestive tract, reduces nausea, and may calm gut inflammation by lowering pro-inflammatory markers.

Tip: Add fresh ginger to smoothies, teas, or stir-fries.

8. Nuts and Seeds (Almonds, Walnuts, Chia, Flax)

Nuts and seeds provide omega-3s, fiber, and polyphenols, all of which support gut health and lower inflammation.

Tip: A small handful daily is enough—just watch portions since they’re calorie-dense.

9. Bone Broth

Bone broth contains collagen, amino acids (like glutamine), and minerals that help repair the gut lining and reduce inflammation.

Tip: Sip warm bone broth or use it as a base for soups and stews.

The Bottom Line

Reducing gut inflammation starts on your plate. By emphasizing whole, anti-inflammatory foods like fatty fish, berries, greens, olive oil, and fermented foods, you can calm digestive symptoms and strengthen your gut lining. Add in powerful herbs like turmeric and ginger, and consider gut-specific supplements for additional support. Small, consistent changes to your diet can make a lasting impact on your gut health—and your overall well-being.