When your gut isn’t happy, chances are the rest of your body isn’t either. From digestive discomfort to fatigue and even mood changes, poor gut health can affect how you feel every day. Inflammation in the digestive tract is one of the most common – and often overlooked – culprits. Whether it’s bloating after meals, persistent acid reflux, or unexplained stomach pain, these symptoms can be signs that your gut needs attention.
Dr. Messiha, an internal medicine specialist at Tryon Medical Partners, shares how to recognize signs of gut inflammation and offers practical tips on how to improve gut health with simple, sustainable lifestyle changes.
1. Recognize the signs of gut inflammation
Understanding what’s happening in your body is the first step – gut inflammation can take different forms depending on where it occurs.
“Gastritis is inflammation of the stomach lining, while enteritis affects the upper intestines,” explains Dr. Messiha. “Most patients describe symptoms like acid reflux, burning in the stomach, bloating, burping, abdominal pain, nausea, or even vomiting — all common signs of gut inflammation.”
These symptoms can develop from infections, chronic use of certain medications, or poor eating habits. Dr. Messiha emphasizes that identifying the cause is crucial to finding the right treatment. “We take a full history, look at daily habits and diet, and may test for bacterial infections that can affect gut health.”
2. Focus on prevention: small changes, big impact
One of the most effective ways to improve gut health is through prevention. Many common lifestyle factors can either fuel or fight inflammation.
“Avoid alcohol, smoking, and carbonated drinks,” Dr. Messiha advises. “These can all irritate the stomach lining and worsen inflammation.”
Foods high in fat, acid, or spice can also be problematic. Instead, she recommends choosing the best foods for gut health — ones that naturally support your digestive system and help reduce inflammation.
- Add probiotics for gut health, like those found in yogurt and fermented foods
- Eat anti-inflammatory foods, such as ginger and turmeric
- Increase your fiber intake, which acts as a prebiotic and fuels healthy gut bacteria
“Getting probiotics naturally through food is one of the best ways to support your gut,” says Dr. Messiha. “You don’t always need a supplement — your plate can be your medicine.”
3. Reduce stress to reduce gut inflammation
When considering how to reduce gut inflammation, don’t overlook your stress levels. There’s a strong connection between your gut and your brain, and chronic stress can directly impact gut function.
“Stress increases cortisol and stomach acid, both of which can inflame the gut lining,” Dr. Messiha explains. “That’s why managing stress with activities like walking, exercise, or meditation can really help improve gut health.”
By making space for mindfulness and physical activity in your daily routine, you can support both your mental and digestive wellness.
4. Gut health is a lifestyle
From choosing the best food for gut health to reducing stress and avoiding irritants, maintaining a healthy gut doesn’t have to be complicated. Dr. Messiha encourages patients to focus on long-term, preventive strategies that keep the digestive system balanced.
“It’s much easier to feel good when you’re eating well and taking care of yourself,” she says. “Your body will thank you for the effort.”
If you’re experiencing signs of gut inflammation or want to learn more about how to improve gut health, schedule an appointment and explore personalized care options in internal medicine and gastroenterology.