What Inflammation Really Means (and Why Your Gut Matters)

We hear a lot about inflammation these days, but it’s often misunderstood.

According to Dr Will Bulsiewicz, a gastroenterologist and author featured on the

recent ZOE podcast I listened to, inflammation isn’t inherently bad - it’s a natural part

of how our body responds to injury or infection. But when low-grade inflammation

sticks around chronically, that’s when it can affect energy, mood, digestion, joints,

skin and even how we respond to training and food.

He explains that many symptoms we dismiss as “just the way things are” such as

fatigue, bloating, headaches, joint pain, breakouts, can actually be signs of chronic

inflammation that’s been simmering in the background.

Ok here come's the science bit - concentrate!

Did you know? About 70% of your immune system lives in your gut.

About 70% of your immune system lives in your gut, your gut microbiome trains and influences those immune cells. When the gut barrier is strong and populated with diverse, healthy microbes, it helps keep inflammation dialled down. But when it’s weak or imbalanced, your immune system stays on alert, which contributes to ongoing low-grade inflammation. That’s why gut health is such a big part of overall wellbeing especially as we navigate hormonal shifts in perimenopause and menopause.

In the episode they give these useful food-first ways to support your gut and reduce

inflammation and the good news is, you can start feeling a difference in as little as 24

hours.

Here’s a summary of the key foods highlighted:-

1. Fibre-rich plant foods

Fibre feeds your gut microbes, which in turn produce short-chain fatty acids that help

protect the gut barrier and keep inflammation in check. Think: leafy greens,

cruciferous veg, beans and whole grains.

2. Fermented foods

Yoghurt, kefir, sauerkraut and other fermented options introduce beneficial bacteria

to your gut and support microbial diversity - a cornerstone of immune balance.

3. Colourful fruit and veg

Eating a variety of colourful plant foods gives your microbiome polyphenols - nutrient

compounds that help reduce inflammation and support overall health.

4. Healthy fats and omega-3s

Foods like oily fish, nuts and seeds contain anti-inflammatory fats that support heart,

brain and hormone health, especially important midlife.

Bonus tip from wider science: aiming for lots of plant variety each week (like 30+

different plant foods) can help promote a resilient and balanced microbiome.

Chronic inflammation isn’t usually dramatic. It’s subtle and familiar:

• Ongoing tiredness

• Joint stiffness or discomfort

• Digestive bloat or irregularity• Patches of skin issues

• Feeling “off” in ways that don’t point to a specific cause

It’s not just “getting older”- there’s a biology behind it, and it can respond to food

and lifestyle changes.

For many women in perimenopause and menopause, inflammation can influence:

• Recovery from workouts

• Sleep quality

• Appetite and cravings

• Fat loss resistance

• Mood and energy levels

Addressing inflammation is not about removing every symptom; it’s about supporting

your body rather than fighting it. The gut + immune system connection gives us a

practical way in - food, sleep, movement and stress management all matter.

Simple Takeaways You Can Try This Week

✔ Add one extra plant food to every meal

✔ Include a fermented food once daily

✔ Choose whole grains and legumes more often

✔ Prioritise colourful veggies and berries

✔ Notice how you feel after processed or sugary foods as they can stoke

inflammation

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