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When you lie down, gas in the intestine redistributes and can press on the diaphragm, which is why bloating often feels worse at night. Gentle movement, left-side positioning and slow breathing help the gas move rather than build up.
More than 90% of the body's serotonin is produced in the gut, which is part of why digestion, mood and sleep are so tightly linked.
Evidence on diet and the microbiome is genuinely promising but still developing; results vary between people, and lifestyle steps work alongside — not instead of — medical care.
References
Mayer EA. Gut feelings: the emerging biology of gut—brain communication. Nature Reviews Neuroscience. 2011;12(8):453—466.
Cryan JF, et al. The Microbiota-Gut-Brain Axis. Physiological Reviews. 2019;99(4):1877—2013.
Yano JM, et al. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015;161(2):264—276.
Frequently asked questions
How do I reduce gut inflammation naturally?
Lean into an anti-inflammatory pattern: plenty of plants and fibre, omega-3 sources (oily fish, walnuts, flax), fermented foods, and less ultra-processed food, added sugar and alcohol. Good sleep and stress management matter too, since both influence gut inflammation.
What foods cause gut inflammation?
Ultra-processed foods, excess added sugar, heavily fried foods, too much alcohol, and for some people specific triggers like gluten or dairy can drive gut inflammation. Cutting back and noticing your response helps identify yours.
What are signs of an inflamed gut?
Bloating, pain or cramping, irregular bowels, fatigue, food sensitivities and brain fog are common signs. Persistent or severe symptoms, or blood in the stool, should be checked by a doctor.
How do I know if my gut is inflamed?
The free self-check above looks at the signs and likely drivers of gut inflammation and offers a plan to discuss with a professional.
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