Gut in Balance: How the Right Nutrition Can Help Prevent Inflammation

The gut is much more than a digestive organ – it plays a central role in the immune system, influences our psyche and is home to billions of microorganisms, the so-called microbiome. This finely tuned system is extremely sensitive to external influences – especially our diet.

Increasing scientific evidence shows that chronic inflammatory bowel diseases such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome are closely linked to our dietary habits. The good news is: targeted dietary adjustments can not only reduce the risk of inflammatory processes in the gut – some symptoms can even be alleviated or stabilized.

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What promotes inflammation in the gut?

Particularly the so-called Western diet, which is high in red and processed meat, sugar, saturated fats, and processed foods, promotes inflammation in the digestive tract. Studies show that high consumption of these foods is associated with increased gut lining permeability ("leaky gut") and heightened immune reactions. [9]

A high intake of red and industrially processed meat is also associated with a significantly increased risk of chronic inflammatory bowel diseases. [5,10] For this reason, many professional societies, especially for those with a genetic predisposition, recommend largely reducing these food groups.

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The Right Diet – Anti-Inflammatory and Microbiome-Friendly

In contrast to the Western diet, a plant-based, natural diet is anti-inflammatory. A diet rich in fruits, vegetables, legumes, whole grains, nuts, and healthy fats not only supports the integrity of the gut barrier but also promotes the diversity of the microbiota. [3,6]

The Mediterranean diet shows particularly positive effects, as it emphasizes all these elements and has been repeatedly linked to a reduced risk of inflammatory bowel diseases. A key component of this diet is the regular consumption of fatty fish like salmon or mackerel, which provide valuable omega-3 fatty acids – known for their anti-inflammatory properties. [1]

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Fiber – Daily Fuel for Healthy Gut Bacteria

Dietary fiber from vegetables, whole grains, legumes, and fruit not only aids digestion but also has anti-inflammatory effects. It serves as a prebiotic, or food for “good” bacteria, which ferment the fiber in the colon into short-chain fatty acids like butyrate – a key substance for protecting the intestinal lining. [2,7]

A meta-analysis published in 2023 found that a high-fiber diet can reduce the risk of Crohn’s disease and positively impact inflammation levels in patients already diagnosed. [8]

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Fermented Foods: Probiotics from Your Kitchen

Fermented foods are a valuable contributor to gut health. Foods like yogurt, kefir, sauerkraut, and kimchi contain live probiotic cultures that promote the growth of beneficial gut bacteria and strengthen the gut barrier. [11]

This effect is especially relevant for people with a disrupted microbiota (e.g., after antibiotic treatment or in cases of irritable bowel syndrome). Probiotics also help balance pro- and anti-inflammatory immune cells in the gut.

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Mental Health as a Core Part of Gut Health

Not only what we eat but also how we eat affects our gut health. The so-called gut-brain axis means our digestive system and brain are constantly communicating.

Chronic stress, irregular eating patterns, and lack of sleep have been shown to alter the microbiome’s composition and may worsen inflammation in the digestive tract. [4] Mindful eating, regular mealtimes, and taking breaks are therefore just as essential to a gut-friendly lifestyle as healthy food choices.

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Nutrition as a Key to Gut Health

A gut-friendly diet is rich in natural, diverse foods and low in processed products. Those who eat more fruits, vegetables, whole grains, legumes, fermented foods, and healthy fats – while reducing sugar, processed fats, and red meat – actively combat inflammation in the gut. The goal is not a diet, but a sustainable, anti-inflammatory way of eating.

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References

1. Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2023). The effects of the Mediterranean diet on health and gut microbiota. Nutrients, 15(9), 2150. https://doi.org/10.3390/nu15092150
2. Caetano-Silva, M. E., Rund, L., Hutchinson, N. T., Woods, J. A., Steelman, A. J., & Johnson, R. W. (2023). Inhibition of inflammatory microglia by dietary fiber and short-chain fatty acids. Scientific Reports, 13, Article 2819. https://doi.org/10.1038/s41598-023-29955-9
3. Fu, J., Zheng, Y., Gao, Y., & Xu, W. (2022). Dietary fiber intake and gut microbiota in human health. Microorganisms, 10(12), 2507. https://doi.org/10.3390/microorganisms10122507
4. Konturek, P. C., Konturek, K., & Zopf, Y. (2020). Stress und chronisch-entzündliche Darmerkrankungen. MMW – Fortschritte der Medizin, 162(Suppl 5), 3–6. https://doi.org/10.1007/s15006-020-0657-7
5. Krebsinformationsdienst des Deutschen Krebsforschungszentrums. (2022, 31. Oktober). Risiko für Darmkrebs durch stark verarbeitete Lebensmittel: Grad der Verarbeitung hat Einfluss. https://www.krebsinformationsdienst.de/aktuelles/detail/risiko-fuer-darmkrebs-durch-stark-verarbeitete-lebensmittel
6. Özdemir, A., & Buyuktuncer, Z. (2024). Dietary legumes and gut microbiome: A comprehensive review. Critical Reviews in Food Science and Nutrition. https://doi.org/10.1080/10408398.2024.2434725
7. Russo, D. (2025, February 14). The gut-pain connection: How butyrate from gut bacteria may ease chronic pain. Columbia Pain Management, P.C. https://columbiapain.org/the-gut-pain-connection-how-butyrate-from-gut-bacteria-may-ease-chronic-pain/
8. Serrano Fernandez, V., Seldas Palomino, M., Laredo-Aguilera, J. A., Pozuelo-Carrascosa, D. P., & Carmona-Torres, J. M. (2023). High-fiber diet and Crohn’s disease: Systematic review and meta-analysis. Nutrients, 15(14), 3114. https://doi.org/10.3390/nu15143114
9. Thieme. (n.d.). Leaky Gut: Von geschwächten Barrieren. https://natuerlich.thieme.de/therapieverfahren/naturheilverfahren/detail/leaky-gut-von-geschwaechten-barrieren-864
10. Verbraucherzentrale. (2024, 20. Juni). WHO: Verarbeitetes Fleisch krebserregend? https://www.verbraucherzentrale.de/wissen/lebensmittel/lebensmittelproduktion/who-verarbeitetes-fleisch-krebserregend-12300‍
11. Weaver, J. (2021, July 12). Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds. Stanford Medicine News Center. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html

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