What's Causing Your Gut Inflammation? These Common Triggers Might Be to Blame

You have more control over gut inflammation than you think.

Most of us are aware of gut health, but it’s probably not something we think too much about until it becomes a problem. Then one day something starts feeling off—maybe you’re constantly bloated, constipated, or struggling with another form of digestive discomfort—and gut health suddenly has to come to the forefront of your mind. Or it’s possible you may experience other, seemingly unrelated symptoms, such as bad breath, breakouts, fatigue, or headaches and wonder if somehow it could be connected to poor gut health.

“Numerous studies have shown that the gut microbiome is a powerful driver behind the body’s inflammatory status and gut dysbiosis—a broad term that describes an imbalance of the gut microbiota—is thought to trigger inflammatory responses that can lead to chronic gut inflammation,” says Jordyn Gottlieb, MS, expert in nutrition science and food and agricultural policy, and contributor for January AI and Eden’s.

Related:8 Everyday Ways to Improve Your Gut Health Naturally

What is gut inflammation?

“Gut inflammation is an immunological state that occurs when the body senses an irritant somewhere along the digestive tract and signals to the immune system to repair it, resulting in swelling, pain, and impaired functions,” Gottlieb explains.

But gut inflammation isn’t just one thing—it’s an umbrella term that covers a wide range of issues, diseases, and syndromes associated with a disturbed digestive system including IBS, IBD, and leaky gut syndrome.

“Symptoms [of gut inflammatory issues] often start out with stomach aches, digestive pain, diarrhea, constipation, fatigue, bloating, and cramping,” she says. “But longer-lasting, chronic inflammation can lead to problems that extend beyond the digestive tract.”

Gut inflammation can stem from several factors, and since gut health is such a complex and multifunctional thing—affected by and affecting so many other facets of our health—it can be tricky to pinpoint the source of gut issues and find solutions without some knowledge. Here are five common causes of gut inflammation and the best ways to keep it at bay and prevent flare-ups.

Related:Your Gut Health and Mental Health Are Closely Linked—Here’s How to Boost Them Both

Common Causes of Gut Inflammation

Routinely eating inflammatory foods and drinking alcohol.

While most of us enjoy foods and drinks that aren’t the most nutritious for our bodies, at least on occasion (and we should!), if the food you eat regularly doesn’t support a thriving, diverse, and healthy microbiome, then gut inflammation often isn’t far behind.

If gut inflammation is an issue, it's smartest to limit (or better, avoid) certain things that trigger inflammation, disrupt the ratio of good-to-bad gut bacteria, and send our systems on a metabolic roller coaster. This includes drinking alcohol and highly processed, sugary drinks, says Chris Damman, MD, MA, clinical associate professor of gastroenterology and medicine at the University of Washington, and the chief medical and scientific officer of Supergut.

“Some foods that might adversely impact gut health, but not necessarily be associated with an increase in gut inflammation include processed meats, baked goods containing refined sugars, sugary drinks, and alcohol,” he says. “Baked goods containing refined sugars and sugary drinks (including diet drinks without sugar) have been linked to imbalances in the gut microbiome and dysregulation of blood sugar.”

Related:5 Foods to Avoid for a Happy, Healthy Gut Microbiome