If you live with an autoimmune condition, you already know the pattern: good weeks, then a flare that seems to come from nowhere. Fatigue, sore joints, gut upset, brain fog. Different diagnoses, but the same underlying cause: chronic inflammation, often rooted in the gut microbiome. Research has found gut dysbiosis, an imbalance in your gut bacteria, across most autoimmune conditions studied. It weakens the gut lining, making it more permeable or “leaky” and letting bacterial fragments into your bloodstream that keep your immune system on constant alert.

I know this one personally. I was diagnosed with an inflammatory bowel disease in my 20s and spent decades managing symptoms when medication alone wasn’t enough. What finally changed things was testing. Microbiome stool testing and SIBO breath testing showed me that dysbiosis was actually driving my inflammation.

Then I could treat it, rather than guess.

Here’s what I’ve learned, clinically and personally: in autoimmune disease, the gut microbiome is often where inflammation starts — and where we have the most leverage to calm it.

First, not all inflammation is bad

Inflammation is your immune system’s way of protecting you. Cut your finger, catch a virus or get stung by a bee, and your body sends in a rapid-response team to contain the damage and start repairs.

Acute inflammation is short and protective. You’ll notice redness, heat, swelling, pain or loss of function, and it resolves within days to a couple of weeks. The outcome is healing.

Chronic inflammation is low-grade and never fully switches off. It’s often subtle: fatigue, aches, gut symptoms, brain fog, recurring flares that can persist for months or years, causing ongoing damage to cells, tissues and organs.

Over time, chronic inflammation stops being a response to disease and becomes part of what drives it.

What keeps chronic inflammation switched on?

In autoimmune disease, the immune system mistakenly targets the body’s own healthy tissue — the thyroid in Hashimoto’s, the joints in rheumatoid arthritis, the gut lining in Crohn’s and ulcerative colitis. Each condition looks different, but chronic inflammation is the common driver of symptom severity. Common contributors include:

• An unresolved trigger — an infection or injury that never fully settled
• Gut dysbiosis and increased intestinal permeability (“leaky gut”) — more on this below
• A diet heavy in ultra-processed food, added sugar and refined flour, and low in fibre and plants
• Ongoing stress and poor sleep, which shift the immune system into an overactive state
• Movement extremes — inactivity promotes inflammatory visceral fat, while chronic over-training can add to the load
• Environmental exposures — pollution, chemicals, smoking

Whether it’s the cause or the consequence, bringing down inflammation is central to managing chronic illness.

The gut microbiome and autoimmune disease: where it often starts

If there’s one place to look when you want to reduce inflammation in autoimmune disease, it’s your gut. Most of your immune tissue sits just beneath your gut lining, separated from trillions of microbes by a barrier only one cell thick.

That proximity is deliberate. From birth, your gut microbes train your immune system to tell friend from foe — what to tolerate (food, beneficial bacteria, your own tissues) and what to attack (genuine pathogens). Autoimmunity is, at its core, a breakdown in that tolerance.

Genes load the gun, but they don’t fully explain who develops autoimmune disease. In animal studies, mice that are genetically prone to arthritis stay healthy when raised germ free and develop joint inflammation once specific gut bacteria are introduced. Your microbiome is one of the most important environmental triggers, and unlike your genes, it’s something you can change.

4 ways an imbalanced microbiome fuels autoimmunity

1. A leaky gut barrier. Dysbiosis weakens the tight junctions between gut lining cells. Bacterial fragments such as lipopolysaccharide (LPS) and partially digested food proteins then slip into circulation, keeping the immune system on constant high alert.

2. Losing your anti-inflammatory bacteria. Beneficial species ferment fibre into short-chain fatty acids, especially butyrate. Butyrate feeds your gut lining and supports regulatory T cells (Tregs) — the immune system’s peacekeepers. Lose those bacteria and the balance tips toward inflammatory Th17 cells, which drive tissue damage in many autoimmune conditions.

3. Mistaken identity. Some bacterial proteins closely resemble human ones. When the immune system mounts a response against a microbe, it can cross-react with similar-looking proteins in your own tissues — a process called molecular mimicry.

4. Bacteria in the wrong place. In a 2018 study published in Science, a gut bacterium called Enterococcus gallinarum crossed a damaged gut barrier into the liver and lymph nodes of autoimmune-prone mice and triggered autoantibodies. Researchers then found the same microbe in liver biopsies from people with lupus and autoimmune liver disease.

What a microbiome test can show you

This is why I don’t start with a generic anti-inflammatory list. Two people with the same diagnosis can have completely different gut drivers. A comprehensive stool test can show:

• Diversity — how resilient your gut ecosystem is
• Your butyrate producers — whether species like Faecalibacteria prausnitzii and Roseburia are present in healthy numbers
• Inflammatory and opportunistic species — overgrowths linked with immune activation
• Gut barrier and inflammation markers — such as zonulin, calprotectin and secretory IgA, depending on the test
• Fungal and parasitic overgrowth

Where the Autoimmune Protocol (AIP) fits

The Autoimmune Protocol is an elimination-and-reintroduction diet. It temporarily removes foods that commonly aggravate the immune system or gut: grains, gluten, dairy, eggs, legumes, nightshades, nuts, seeds, refined sugar, alcohol and processed foods while doubling down on nutrient-dense vegetables, quality protein and healthy fats. Foods are then reintroduced one at a time to see what you actually tolerate.

The research is still small, but encouraging:

• IBD: In a pilot study of 15 people with active Crohn’s or ulcerative colitis, 73% reached clinical remission by week 6, and all maintained it through the maintenance phase. Quality-of-life scores also improved.
• Hashimoto’s: A 10 weeks study in 17 women found significant improvements in quality of life and symptom burden, with signs of reduced systemic inflammation (measured by CRP). Thyroid antibodies didn’t shift in that timeframe, but I have seen them shift over time.

AIP is a short-term tool, not a forever diet and the reintroduction phase is key. Staying restricted long-term can narrow your microbiome and risk nutrient gaps. Microbiome testing alongside can show whether your priority is restoring fibre-loving bacteria, addressing overgrowth or repairing the gut barrier.

6 gut-first ways to reduce inflammation in autoimmune disease

1. Feed your anti-inflammatory gut bacteria

This is the foundation everything else builds on. Your butyrate-producing bacteria need fermentable fibre to thrive, and in return they calm your immune system and strengthen your gut barrier.

• Prebiotic fibres: cooked-then-cooled potato or rice, green banana, oats, ground flaxseed, leeks, onions and asparagus (if tolerated)
• Polyphenols: berries, extra virgin olive oil, green tea, cacao and pomegranate help feed beneficial species such as Akkermansia
• Fermented foods: sauerkraut, kimchi, kefir or coconut yoghurt — start with a teaspoon and build up
• Go slowly: if fibre makes you bloat, that’s a clue, not a failure. It can point to SIBO or slow motility, and it’s worth testing before you push through.

A note on probiotics: benefits are strain-specific, and a generic supermarket product may do little for your gut. Your test results show which bacteria actually need support.

2. Eat the rainbow — your microbes love variety

Colourful plants are packed with phytonutrients: the compounds that give food its colour, flavour and aroma, and act as antioxidants that help quieten inflammation. Variety matters as much as volume — different plant fibres feed different gut bacteria. Aim for 30 different plants a week, counting vegetables, fruit, herbs and spices, and lean on dark leafy greens.

3. Cook with anti-inflammatory spices

Turmeric, ginger, garlic, cinnamon and cloves all have antioxidant and anti-inflammatory properties — and they count toward your plant total.

4. Check your vitamin D

Vitamin D helps regulate immune function, and low levels are common in people with autoimmune conditions. Unless you send enough time outdoors without sunscreen in the mornings before the heat of the day, supplementation may be the better option. Food sources include salmon, sardines and eggs.

5. Protect your sleep

Sleep is when your body repairs and recalibrates its immune response — even one bad night raises inflammatory markers. Aim for 7–9 hours with a consistent bed and wake time. Switch off screens an hour before bed, keep the room cool and dark, and use whatever helps you wind down: breathwork, a bath, music, a book.

6. Lower your stress load

Chronic stress keeps cortisol and inflammatory signalling elevated and directly affects your gut via the gut–brain axis. Mindfulness meditation, yoga and tai chi have all been shown to improve stress resilience, and research suggests mindfulness practices may reduce inflammation in chronic inflammatory disease. Start with five minutes a day.

Bonus: move most days. Regular moderate movement such as walking, swimming or strength work lowers inflammatory markers. Match intensity to your energy — in a flare, gentle beats intense.

Test, don’t guess

Symptoms tell you something is wrong. They don’t always tell you why.

I combine microbiome testing, SIBO breath testing (when indicated) and a review of your pathology with a detailed health history. That shows me what’s driving your inflammation, so your food, supplement and lifestyle plan is built around you.

Struggling with autoimmune or gut symptoms? Book a discovery call here.

If you’re ready to understand your gut health a little better, follow along on Instagram. 💚

What is constipation?

Constipation occurs when stool is moving too slowly through the digestive tract, becoming dry and hard, or when the pelvic floor doesn’t coordinate properly to let stool out. Bowel motions can become infrequent, difficult to pass, or leave you feeling like you haven’t fully emptied.

Common symptoms include:

• Infrequent, hard or lumpy stools
• Straining or painful bowel motions
• A feeling of incomplete emptying
• Bloating, excess gas and distension

Many people also report fatigue and brain fog alongside their constipation.

How often should you go?

Healthy bowel movements should happen at least once a day and be well formed and easy to pass.

Frequency alone doesn’t tell the whole story. It’s common to go every day and still be constipated if your stools are hard, small, or you never feel fully empty.

Occasional constipation is normal. Chronic constipation, however, can significantly affect your quality of life, and it’s worth investigating rather than putting up with.

What causes constipation?

The most common causes are the everyday ones:

• Dehydration
• A low-fibre diet
• Lack of movement
• Stress
• Certain medications and supplements, such as iron, opioid pain relief and some antidepressants

Other contributors are often missed:

• Low thyroid function, including subclinical hypothyroidism
• Pelvic floor dysfunction
• SIBO (small intestinal bacterial overgrowth) or methane overgrowth
• Microbiome imbalance (dysbiosis)

For most people, improving fibre, hydration and movement is enough to get things moving. But what if it isn’t? That’s when it’s time to look deeper, and the gut microbiome is one of the first places I look.

How your gut microbiome affects your bowels

The trillions of microbes in your large intestine don’t just sit there, they actively help regulate how quickly things move through. Research suggests they influence motility in four key ways.

1. Short-chain fatty acids (SCFAs). When your gut bacteria ferment fibre, they produce SCFAs such as butyrate. These fuel the cells lining your colon and help stimulate the muscle contractions that move stool along. Lower numbers of SCFA-producing bacteria may be linked to slower transit.

2. Bile acids. Gut microbes transform the bile acids your liver releases. Some of these microbial bile acids help stimulate bowel movement and draw water into the colon. When this process is disrupted, transit can slow.

3. Serotonin. Around 90% of your body’s serotonin is made in the gut, and your microbes help regulate how much is produced. In the gut, serotonin is a key signal for peristalsis — the wave-like contractions that keep things moving.

4. Methane. Some gut microbes, called methanogenic archaea (mainly Methanobrevibacter smithii), produce methane gas. Methane is strongly associated with slower transit and constipation.

This is why two people eating the same diet can have very different bowel habits — and why more fibre and water alone doesn’t always solve the problem.

What I look for in clinic

When a client comes to me with constipation, these are the three things I consider first.

1. Are the basics in place? Enough fibre, water and movement. If not, these are the easiest and quickest things to fix.
2. What is their gut transit time? A simple at-home test using sweetcorn or beetroot shows how long food takes to travel from plate to toilet. Conventional ranges extend up to around 72 hours, but in practice I like to see transit closer to 14–24 hours. Slow transit is a common reason people go daily and still feel constipated.
3. Is there a methane or microbial imbalance? Methane-producing microbes can overgrow in the small or large intestine (called Intestinal methane overgrowth – IMO) and slow everything down. Hydrogen-dominant SIBO, on the other hand, more often shows up as bloating and looser stools.

Testing, not guessing

To find out what’s driving a client’s constipation, I use:

• Gut microbiome stool testing — this shows not just which microbes are present, but what they’re doing: levels of methane-producing archaea and the capacity of your SCFA-producing bacteria.
• SIBO breath testing — this measures hydrogen and methane gas to identify overgrowth and its type.

From there, I build an individual treatment protocol focused on food, probiotics, prebiotics and, where needed, herbal support.

My top tips for stubborn constipation

1. Eat 2 green kiwifruit a day. Green kiwifruit has the strongest research behind it for constipation, and gold kiwifruit can help too. Eating the skin adds extra fibre. Give it around four weeks to see the full effect.
2. Add prunes or mango. Prunes contain sorbitol, which draws water into the bowel, plus polyphenols that feed beneficial gut bacteria. Mango has also been shown to ease constipation. Note that both are high FODMAP, so if you have SIBO or IBS they may increase bloating.
3. Feed your fibre fermenters. Aim for a wide variety of plant foods across the week — vegetables, fruit, legumes, wholegrains, nuts and seeds. Polyphenol-rich foods such as berries, extra virgin olive oil, cacao and green tea help support SCFA-producing bacteria.
4. Consider magnesium. Magnesium citrate, around 400mg in the evening, draws water into the bowel. Check with your practitioner first, particularly if you have kidney issues or take other medications.
5. Fix your toilet posture. Use a footstool so your knees sit above your hips. A pelvic floor physiotherapist can make a big difference if emptying is difficult.
6. Don’t ignore the urge. Go as soon as you feel the need. Putting it off can teach the bowel to ignore its own signals. The 20–30 minutes after breakfast is often the most productive window.
7. Move every day. A 10–15 minute walk after meals helps stimulate gut motility.

Get help from a professional

If you’re struggling with constipation and want to understand what’s really driving it, book in for a discovery call with me. Together we can find the root cause and build a long-term plan.

This article is general information only and is not a substitute for individual medical or nutrition advice.

REFERENCES:

Bin Waqar et al. (2019). Methane and Constipation-predominant Irritable Bowel Syndrome: Entwining Pillars of Emerging Neurogastroenterology. Cureus, 11(5), e4764. https://doi.org/10.7759/cureus.4764

Chan et al. (2007). Increasing dietary fiber intake in terms of kiwifruit improves constipation in Chinese patients. World journal of gastroenterology, 13(35), 4771–4775. DOI: 10.3748/wjg.v13.i35.4771

Chey SW, Chey WD, Jackson K, Eswaran S. (2021). Exploratory comparative effectiveness trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation. American Journal of Gastroenterology, 116(6), 1304–1312.
DOI: 10.14309/ajg.0000000000001149

Gao et al. (2019). Exercise therapy in patients with constipation: a systematic review and meta analysis of randomized controlled trials. Scandinavian journal of gastroenterology, 54(2), 169–177.
DOI: 10.1080/00365521.2019.1568544

Pimentel M, Saad RJ, Long MD, Rao SSC. (2020). ACG clinical guideline: small intestinal bacterial overgrowth. American Journal of Gastroenterology, 115(2), 165–178.
DOI:10.14309/ajg.0000000000000501

Soltanian et al. (2019). Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes. Clinical Nutrition ESPEN,  29, 41-48. https://doi.org/10.1016/j.clnesp.2018.11.002