7 "Anti-Inflammatory" Foods That Backfire on Your Gut Health

5. Elimination Diets — When Restriction Narrows the Microbiome

Removing suspected triggers can offer fast relief for inflammation or digestive distress. That makes elimination diets appealing when you’re in pain or bloated. Still, strict long-term restriction can unintentionally reduce the diversity of plant foods and microbes your gut needs. A less diverse microbiome often becomes more reactive, and people sometimes develop new sensitivities after prolonged avoidance. That’s why many clinicians advise elimination as a short-term diagnostic tool followed by careful reintroduction. Work with a qualified dietitian to reintroduce foods methodically so you can learn true triggers without permanently narrowing your diet. Aim to include varied plant types across grains, legumes, fruits, and vegetables over time—research-backed guidance often encourages many different plants within a week to support microbiome resilience. If a restrictive plan did help symptoms, celebrate that progress, but consider re-expanding variety as a next step. Thoughtful reintroduction protects both comfort and long-term gut health.

6. Onions, Garlic, Apples — High-FODMAP Anti-Inflammatory Picks

Many flavorful plant foods—onions, garlic, apples, and certain legumes—offer anti-inflammatory and antioxidant benefits. Yet those same items are high in FODMAPs, a group of fermentable carbs that can cause rapid fermentation in the gut and trigger bloating, pain, and loose stools for people with IBS. If you suspect a FODMAP sensitivity, sudden removal of multiple FODMAP foods may relieve symptoms. But learning what you tolerate matters more than blanket elimination. Try smaller portions, low-FODMAP alternatives, or cooking methods that reduce fermentability. For example, garlic-infused oil gives flavor without the fermentable sugars, and certain fruits can be tolerated in small servings. Work with a dietitian trained in the low-FODMAP approach to reintroduce foods in a controlled way. That path preserves the anti-inflammatory perks of a plant-rich diet while keeping your gut calm and predictable.