NHS Surgeon Explains Why Inflammation Persists and How Your Diet Can Help

Inflammation is often blamed on stress, lack of sleep, or lifestyle habits, but the real cause frequently lies within the gut. According to Dr Karan Rajan, an NHS surgeon, an imbalanced gut microbiome can trigger systemic inflammation in the body. When beneficial gut bacteria are not properly nourished, they can become pro-inflammatory, causing the body to react as if an alarm has been triggered. This response can affect multiple systems, including gut-liver, gut-immune, and gut-hormone connections, increasing overall inflammation levels.

Dr Rajan explains that a diet low in fibre, polyphenols, and antioxidants deprives good bacteria of essential nutrients, which allows harmful bacteria to thrive. These pathogenic species ferment substances like sugars and meats, producing compounds that trigger the body’s inflammatory response. As a result, inflammation can persist even if stress is managed or sleep is adequate. He emphasizes that feeding the gut with the right foods is key to reducing inflammation and restoring balance in the microbiome.

The surgeon recommends focusing on foods rich in fibre, antioxidants, and polyphenols, which can nourish beneficial gut bacteria and provide anti-inflammatory benefits. Fresh fruits, vegetables, legumes, whole grains, nuts, and seeds are among the top choices. These foods help maintain a healthy microbial balance, prevent the overgrowth of harmful bacteria, and support the body’s natural defenses against inflammation. Additionally, incorporating fermented foods like yogurt, kefir, or kimchi can further enhance gut health by introducing live beneficial bacteria.

Dr Rajan’s advice also highlights the importance of a balanced and varied diet. Relying on highly processed foods, sugary items, or excessive meats can disrupt gut microbiome harmony, creating a cycle of persistent inflammation. Making mindful dietary choices, prioritizing plant-based and nutrient-dense foods, and avoiding overly processed meals can significantly reduce inflammation over time. This approach not only improves gut health but also promotes overall wellbeing, as inflammation is linked to multiple chronic conditions including heart disease, diabetes, and joint problems.

In conclusion, the key to controlling inflammation is not just about managing stress or sleeping well but addressing the gut microbiome through proper nutrition. By feeding beneficial bacteria with fibre-rich, antioxidant-loaded foods and minimizing harmful dietary patterns, individuals can restore balance in their gut, reduce systemic inflammation, and support long-term health. Dr Rajan’s insights reinforce that small but consistent dietary changes can have a profound effect on controlling inflammation naturally.