My Reset: How I Reduced Inflammation by Supporting My Gut First
January is often framed as a time to do more: eat less, move more, lose weight, be disciplined.
But before we talk about any of that, I want to talk about something far more foundational- inflammation.
Because when inflammation is high, nothing else really works. Not your energy, digestion, mood, skin, the way your clothes fit. And definitely not your ability to feel at home in your body.
Hi, I’m Shay, a certified nutrition coach and the founder of Galore Grazing. While I don’t currently take one-on-one clients, nutrition, fitness, sustainability, and long-term wellness are central to how I live and work. Through Opulence 91, I share practical, evidence-informed habits that support overall well-being—alongside approachable guidance on nutrition, movement, and lifestyle that fits into a life you love.
My goal is to offer a credible, realistic resource for building sustainable healthy habits without sacrificing the joys of everyday life**.
This blog is not about weight loss.
It’s about resetting and learning to listen to your body’s cues so that any wellness goal you choose later is supported—not sabotaged—by internal inflammation.
Why Gut Health and Inflammation Became Personal for Me
I’ve struggled with extreme bloating and painful inflammation for years. Not in a trendy way—but in a deeply frustrating, “why doesn’t my body feel right?” way.
It took a toll on my confidence and left me desperate for answers. I wanted to feel good in my body again and understand what was causing so much gut pain and discomfort. This wasn’t only about aesthetics. It was about quality of life.
Through consistent tracking and paying attention to how I felt afterward, patterns became clear. For me, gluten, lactose, coffee (especially on an empty stomach), and alcohol are inflammatory triggers.
That doesn’t make them “bad” foods—it simply means my body doesn’t tolerate them well.
That realization—and finally committing to honoring what my body was asking for—changed everything.
What Is Inflammation? Understanding the Gut–Inflammation Connection
Inflammation is your body’s natural defense mechanism.
When something irritates, stresses, or harms the body—injury, illness, chronic stress, poor sleep, or certain foods—your immune system responds with inflammation to protect you.
In the short term, this response is helpful.
The issue arises when inflammation becomes chronic.
Common Signs of Chronic Inflammation
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Persistent bloating
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Joint pain
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Brain fog
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Fatigue
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Digestive discomfort
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Difficulty losing weight
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Hormonal imbalances
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Skin issues
When the body is inflamed, it often stays in a state of survival—prioritizing protection over healing, balance, or metabolic efficiency.
Important Note:
Chronic inflammation can have many causes. If symptoms are severe, persistent, or worsening, it’s important to work with a healthcare professional to rule out underlying medical conditions.
There Is No Universal Anti-Inflammatory Diet
This doesn’t get talked about enough:
There is no universal anti-inflammatory diet.
What inflames my body may not inflame yours.
What works beautifully for one person may cause symptoms in another.
Inflammation is deeply bio-individual (though I will argue that alcohol is broadly inflammatory due to its toxic byproducts—tragic news, because I'm just a girl that loves an espresso martini).
For me:
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Gluten → inflammation
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Lactose → inflammation
For someone else, those foods may be perfectly fine.
The key isn’t blind restriction.
It’s awareness and response.
How to Listen to Your Body and Identify Inflammatory Triggers
Your body is always communicating. Most of us just weren’t taught how to listen.
One of the most effective tools I’ve used—both personally and professionally—is intentional tracking:
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What you eat
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How you feel afterward
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Energy levels
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Digestion and bathroom habits
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Mood
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Sleep quality
When you give yourself space to observe without judgment, patterns always emerge.
This is exactly why I created my 8-Week Wellness & Self-Care Journal—not as a diet log, but as a guided conversation with your body. It blends evidence-informed nutrition prompts with space to track meals and physical responses so you can begin connecting the dots between what you eat and how you feel.
Reminder:
Awareness is not about perfection. It’s about gathering information and making informed adjustments that support long-term well-being.
How I Reduced Inflammation by Supporting My Gut
I still experience bloating and flare-ups occasionally, but they’re far less severe, less frequent, and much more manageable. I know how to support my body when inflammation shows up.
1. Eliminating Gluten to Reduce Inflammation
Gluten is highly inflammatory for my body. My symptoms included bloating, fever, brain fog, acne, and abdominal pain. Before identifying this intolerance, I genuinely thought I had an undiagnosed chronic illness.
Once I removed gluten entirely, the difference was undeniable.
Throughout the year, I’ll be sharing:
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Gluten-free swaps
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Gluten-free staples I actually enjoy (adult and kid-friendly)
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Ways to eat gluten-free without feeling restricted
Note:
Gluten sensitivity varies widely. This reflects my experience and should not be assumed as a universal recommendation.
2. Reducing Lactose to Support Digestion
Lactose is another trigger for me—something many people become more sensitive to with age as lactase production naturally declines.
I approach this with flexibility. When I choose to consume lactose, I support digestion with a digestive enzyme to reduce irritation.
3. Supporting Gut Health with a Daily Probiotic
A balanced gut microbiome plays a significant role in inflammation regulation.
A daily probiotic has supported:
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Improved digestion
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Better gut balance
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Reduced inflammatory flare-ups over time
This wasn’t an overnight fix—it was part of a long-term, consistent reset.
Reminder:
Not all probiotics are the same. Individual responses vary, and quality matters.
4. Reducing Coffee and Alcohol Intake
This was one of the most impactful shifts. I use to drink two lattes per day and one to two glasses of wine at night.
Reducing—not eliminating—both led to:
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Less gut irritation
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Improved bowel regularity
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More stable energy
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Lower baseline inflammation
Alcohol, in particular, can disrupt gut integrity and microbiome balance, which is why it’s now an occasional, intentional choice for me—not a daily habit.
5. Swapping Alcohol for Anti-Inflammatory Teas
Instead of my nightly glass of wine, I now reach for teas that actively support digestion and inflammation balance.
My go-to options:
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Ginger tea – supports digestion and reduces inflammation
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Turmeric tea – known for its anti-inflammatory properties
These small daily swaps have made a noticeable difference, and I’ll be sharing my favorite brands and blends on the blog.
6. Prioritizing Fiber and Protein for Gut and Hormonal Support
This reset wouldn’t be complete without structure.
I focus on:
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A fiber-rich diet to support digestion and gut health
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Adequate protein intake to stabilize blood sugar and support recovery
This combination helps my body feel nourished, resilient, and far less reactive—and it’s made weight maintenance significantly easier.
A Gentle Reset That Respects the Body
Reducing inflammation changed how my body feels, recovers, and responds—but it didn’t happen quickly or perfectly.
It took:
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Time
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Awareness
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Pattern recognition
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Informed adjustments
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Consistent self-support
If there’s one takeaway, let it be this:
Start with support.
Before goals.
Before aesthetics.
Inflammation is information.
And when you listen carefully, it will tell you exactly where to begin.
XO,
Shay Arie Jones
**Gentle Disclaimer:
The information shared in this post is for educational purposes only and reflects my personal experience and training as a certified nutrition coach. It is not intended to diagnose, treat, or replace medical care. Always consult a qualified healthcare provider for personalized medical advice.