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Cooking to Reduce Inflammation

Apr 30, 2020 ● By Tiffany Hinton

Photo: Photo 02 Sauerkraut by MeSoHungry foodblog post by Jason Lam | Flickr is licensed under ShareAlike 2.0 Generic (CC BY-SA 2.0)


Autoimmune disease is common in our community. We hear about conditions like fibromyalgia, multiple sclerosis, lupus, rheumatoid arthritis and Crohn’s disease, to name a few. What many do not realize is that these conditions worsen substantially when the body, especially the gut, is experiencing increased inflammation. Inflammation can cause more pain, exhaustion and irritability for these individuals and compromise quality of life. Although the signs may be different for every sufferer, inflammation commonly starts in the gut. The foods we eat can either be fuel on the fire or calming to an already inflamed gut. Here are three core foods that can help to begin healing gut inflammation.

Bone Broth

(See recipe at

Bone Broth is filled with all the minerals our skeletons need, along with many other important amino acids that are especially healing for someone suffering from leaky gut syndrome. The glucosamine in bone both goes straight to the joints helping alleviate pain and inflammation.

Stewed Apples

Stewing apples with the skin still on the apple will release a chemical called pectin. Pectin is a highly beneficial tool serving like a gut spackle that will help to “fill” leaky gut areas in the gut lining and decrease inflammation.

Fermented Foods

Eating fermented foods like kombucha, sauerkraut, kimchi and Old-World pickles in the brine brings good bacteria back to the gut. This beneficial bacteria helps aid the body in drawing out a wide range of toxins and heavy metals from the gut.

GF Mom Certified’s Sauerkraut Recipe

Yields: one quart

1 small organic cabbage

1 organic carrot

1 Tbsp iodized sea salt

1 probiotic capsule

Organic garlic to taste

Organic onion to taste

Clean wide-mouth canning jar and lid carefully. Wash veggies. Grate the cabbage and carrot. Place the cabbage in the jar, add other desired veggies (garlic and or onion) and salt as you go.

Pack the veggies in the jar with a spoon. Open the probiotic capsule and sprinkle on the cabbage. Add additional salt water until the veggies are fully submerged. Leave about 1 inch at the top of the jar for gas expansion.

Place the lid on the jar. Store in a cool, dark place for 7 days to ferment. Check the jar periodically to ensure the brine does not overflow.

Taste after 1 week. If fermentation is sufficient place the jar in the fridge. You can ferment up to 14 days as desired taste and texture is achieved.

Tip: Remember tap water has chlorine and will kill the friendly bacteria.

Recipes courtesy of Tiffany Hinton, GF Mom Certified. Connect on social media @GFMomCertified.