Having a healthy gut microbiome is itself anti-inflammatory, so you want to feed your little guys lots of prebiotic foods like crucifers, garlic, oats, and more. Some healthy bacteria thrive on the mucus you generate while fasting, a practice which also reduces inflammation.

If you're having problems with your digestive system enough to ask about it, it's possible you have an undiagnosed allergy or sensitivity. Many digestive sensitivities are identifiable only through an elimination diet since they don't provoke an immune response to test the blood for. A food diary is a good place to start, but it can be really difficult to notice patterns. You should definitely work with a doctor if that's a realistic option for you.

One thing to keep in mind is that reducing and removing pro-inflammatory foods is equal, if not more important, because otherwise you are just perpetually trying to heal from the same wounds you keep freshly laying down. When it comes to gastrointestinal problems, things get complicated. I've found three specialists on the subject whose work might help you. One is Dr. Sean Spencer. The other, whose books might be exactly what you're looking for, is Dr. Will Bulsiewicz. And the last is Dr. Alan Desmond.

I'd like to give you a convenient list of foods, but for those of us with these illnesses, each one is a unique quagmire to untangle and I haven't even fully solved my own gut illness yet (though my symptoms are consistently much better than they used to be).