How to reduce intestinal inflammation? Tips and home remedies

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Last updated:

15/7/2025

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About NutriWhite

We are an international organization focused on Immunonutrition, made up of our NutriWhite Ambassadors.

The digestive system is a tube that runs from the mouth to the anus. And when we talk about “intestines,” we may be referring to the small intestine and the large intestine or colon. Both have specific roles in the digestion and absorption of food: energy, macro and micronutrients. They also play a part in your immune response and mood.

Do you suffer from bloating and feel like even water makes you swell? Like no matter what you eat, you blow up like a balloon? Has your bowel pattern changed and you no longer know what to do? Then this article is for you!

Your gut is asking for help! And there’s a lot that the 3R Immunonutrition Protocol can do for you—if you apply the tools! Not just what to eat, but also when and how to eat your friendly foods will be key in helping you restore your intestinal and overall health. Remember that 70% of your immune system is located in your gut, and that inflammation doesn’t stay there—it spreads throughout the body!

What are the symptoms of an inflamed intestine?

The Mayo Clinic warns that many patients with intestinal inflammation report symptoms such as:

Indigestion
Abdominal bloating
Urgency to defecate
Diarrhea
Rectal bleeding
Occasional constipation
Gas
Abdominal pain and cramps
Weight loss

5 tips to reduce intestinal inflammation

1. Apply the 3R Protocol with a low-FODMAP diet‍

The 3R Immunonutrition Protocol with a low-FODMAP approach can help you, as it involves removing foods that ferment in your intestines when there's an imbalance in the bacteria that live there and feed on what you eat. These include:

Garlic
Onion
Legumes
Fruits high in fructose, such as apples and pears
Vegetables like onion, asparagus, and garlic
Nuts
Spicy foods
Artificial sweeteners
This type of diet is therapeutic while your intestines are inflamed and you work on rebalancing your gut microbiota.‍

2. Eat slowly‍

Make sure to chew your food thoroughly and eat when you're fully aware and present, without distractions.
When you don’t chew properly, digestion becomes even more difficult, and your intestines become more inflamed. Remember that 70% of your immune system is in your intestines, and when inflamed, it opens the door to all kinds of diseases.

3. Evaluate your gut microbiota‍

Before taking probiotics, it's recommended to assess your overall gut microbiota. An imbalance is defined by either an overgrowth of harmful bacteria or a decrease in beneficial bacteria. This imbalance is called dysbiosis and is also a cause of leaky gut.
There are multi-sample, multi-day microbiota tests that are more accurate than single stool tests.
If you’ve noticed undigested food in your stool, excessive gas, bloating, floating stools, changes in consistency, or any alteration in your bowel pattern, we recommend doing this test.

4. Evaluate your food sensitivities‍

Many herbal infusions are recommended to help with digestion or bloating, but it's important to consider your individual tolerance, or you could worsen inflammation.
Common options include:

Mint and anise tea
Chamomile
Cardamom
Licorice tea
Sage infusion
Fennel seeds
Lemon balm

5. Apply techniques to manage psychological stress‍

Lifestyle changes should include scheduling time for:

Meditation
Vagus nerve stimulation
Grounding
Activities that improve your quality of life

Home tips and remedies to reduce intestinal inflammation‍

First of all, avoid self-medicating with laxatives or any medication that affects your bowel transit without the supervision of a gastroenterologist or healthcare professional.
The best home remedy we can recommend is the 3R Immunonutrition Protocol!

Start by removing hard-to-digest foods that disrupt your microbiota, such as:

Grains: wheat, barley, rye, oats, corn, rice, sorghum, millet, teff
Dairy products: milk, cheese, derivatives
Sugar and processed foods

Assess if high-FODMAP foods also cause you inflammation, such as:

Garlic
Onion
Legumes
Fruits high in fructose, like apples and pears
Vegetables like onion, asparagus, and garlic
Nuts
Spicy foods
Artificial sweeteners

And support yourself with:

Cooked vegetables you know you tolerate well
Warm herbal infusions after meals to aid digestion: chamomile, licorice, sage, red fruits
Mindful eating: eat without electronic distractions

What causes inflammation in the intestines?‍

Many clients and members of the NutriWhite Family report that psychological stress triggers their digestive symptoms. And this is true—but beyond emotional causes, there are other biological stressors:

Inflammatory or harmful foods: especially hard-to-digest foods high in FODMAPs, whose fibers are fermented by harmful bacteria, causing inflammation.
Imbalanced harmful microbiota: when you have a leaky gut due to the consumption of those foods, you feed harmful bacteria, creating a vicious cycle.

What does inflammation in the intestines mean?‍

Intestinal inflammation may refer to Inflammatory Bowel Disease, such as Crohn’s Disease or Ulcerative Colitis, Celiac Disease, inflammation in the large intestine, Irritable Bowel Syndrome, or Leaky Gut, which may also manifest with extra-intestinal symptoms.

Is intestinal inflammation the same as irritable bowel syndrome?‍

Not exactly. Intestinal inflammation may refer to inflammation in the large intestine, the small intestine, or both, while irritable bowel syndrome mainly refers to inflammation in the large intestine. It manifests as constipation, diarrhea, gas, and bloating.
However, IBS is also related to digestion in the small intestine and the condition of your gut microbiota.
Depending on which part of the digestive tract is inflamed, you'll be facing different conditions with inflammatory causes.
For example, in inflammatory bowel diseases like ulcerative colitis, Crohn’s disease, or celiac disease, inflammation may occur in both intestines and even in upper segments, depending on the case.

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