Natalia Durán, dietitian: "How to reduce gut inflammation without extreme diets: 5 tips that work"

Intestinal inflammation has become a widespread health problem. The Rome Foundation Global Epidemiology Study (2023) indicates that more than 40% of the world's population suffers from a functional digestive disorder, and nearly 18% experience bloating weekly . In Spain, irritable bowel syndrome affects 7–10% of people, while functional dyspepsia affects 20%. Despite these figures, many patients remain undiagnosed and live with gas, abdominal pain, and fatigue .

“There is increasing evidence that the gut is the source of multiple diseases ,” says integrative dietitian Natalia Durán , a specialist in microbiota and autoimmune diseases . She warns that everyday symptoms such as bloating, gas, or digestive heaviness can lead to chronic diseases over time, from diabetes to Alzheimer's . That's why she explains that reducing gut inflammation without extreme diets is possible by following five practical and sustainable keys , far from quick or restrictive solutions.

Five steps to regain balance

Durán proposes five fundamental measures to reduce digestive inflammation. The first is restoring the microbiota with fresh foods and probiotics. The second is managing stress with yoga or meditation. The third is reducing intestinal permeability with restorative nutrients. The fourth is following an immunomodulatory diet with oily fish, vegetables, and olive oil. Finally, he recommends regenerating the intestinal mucosa with vitamin A from pumpkin, carrots, or sweet potatoes.

The guidelines proposed by the specialist are supported by studies published in Alimentary Pharmacology & Therapeutics and The American Journal of Gastroenterology , which demonstrate the effectiveness of probiotics and specific nutrients in reducing digestive symptoms. For Durán, the goal is not to follow extreme diets , but rather to implement sustainable and consistent habits . This helps reduce intestinal inflammation without resorting to drastic restrictions , improving digestive well-being and quality of life .