Gut Check: Where Inflammation Really Begins

Nate Bladecki, MPH, RD
Nov 7
2 min read

Digest This:

“Inflammation starts in the gut long before it shows up anywhere else.”

Your Gut: The Real Control Center

Your gut isn’t just a digestion hub — it’s a control center for your immune system, hormones, and metabolism. When the gut lining becomes compromised, even slightly, unwanted compounds can “leak” into the bloodstream. That’s when inflammation begins — and chronic inflammation slows metabolism, disrupts hormones, and drains your energy.

This is what’s called the gut-inflammation loop:

Gut issues → Inflammation → Hormonal disruption → Slower metabolism → More inflammation ❌

It’s a vicious cycle — but one that can be reversed when you focus on healing the gut from the inside out.

How It Works

Your gut is home to trillions of bacteria — your microbiome. When balanced, these microbes produce short-chain fatty acids (SCFAs) like butyrate, powerful compounds that:

Strengthen the gut barrier
Lower inflammation
Support healthy insulin sensitivity
Communicate directly with your brain and hormones

But when the wrong bacteria take over (from stress, processed foods, antibiotics, or low fiber intake), SCFA production drops. That weakens your gut barrier, allowing inflammatory molecules to pass through — creating the “leaky gut” effect that fuels chronic inflammation.

How to Fix the Gut-Inflammation Loop

Step 1: Feed Your Gut Bacteria What They Love — Fiber

Aim for 25–35g of fiber daily from vegetables, fruit, oats, and legumes. This fuels SCFA production and strengthens the gut barrier naturally.

Step 2: Reduce Gut Stressors

Refined oils, alcohol, excess sugar, and chronic stress all damage gut integrity and increase inflammation. Clean up your food sources and give your digestive system a chance to recover.

Step 3: Rebuild and Protect

Include fermented foods (like kefir, sauerkraut, and kimchi) and anti-inflammatory nutrients such as omega-3s, turmeric, and colorful polyphenol-rich plants. These not only restore balance but also rebuild resilience in your gut lining.

Why This Works

When your gut barrier stays strong and inflammation stays low, everything improves — from hormone balance to metabolism to energy. You’re not “detoxing” — your gut is just finally doing its job.

Pro Tip

Cycle in resistant starches — cooked & cooled potatoes, rice, or green bananas.They feed butyrate-producing bacteria that lower gut inflammation and improve insulin response.