We tend to think of inflammation as something slow. Something that builds quietly over years and only shows up when it’s already a problem. But what if it’s more responsive than that? What if your body is shifting in real time based on what you eat?
In this episode of Causes or Cures, I speak with Dr. Amrita Vijay, whose research looks at how specific dietary changes can influence inflammation, not over decades, but over weeks. In one of her studies, participants followed one of three approaches for six weeks: prebiotic fiber (inulin), omega-3 supplementation, or a synbiotic combination of fermented kefir and fiber. All three reduced inflammatory markers compared to control. The synbiotic approach showed broader effects across multiple markers.
This isn’t about trendy “gut health” language or vague wellness claims. We break down what these interventions actually mean in real life, how inflammation is measured, and why those markers matter. Because inflammation isn’t just a concept, it’s something you can track, quantify, and potentially influence.
We also talk about how quickly these changes can happen. That’s the part people tend to miss. You don’t need years to start seeing movement. The body is more responsive than we give it credit for, especially when it comes to diet.
There’s a bigger question underneath all of this: where does food fit into how we manage chronic disease? Not as a cure-all, not as a replacement for medicine, but as something more active, more measurable, and more immediate than we tend to assume.
The takeaway is simple, and maybe a little uncomfortable in its simplicity. Fiber, omega-3s, and fermented foods can reduce inflammation. They synbiotic combination does it best. And they can do it relatively quickly.
That’s good news for all of us.
🎧 Listen to the full episode of Causes or Cures to hear the full conversation.
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Speaking of gut health and inflammation, check out my Spotlight Interview with Dr. Fred Tabung on dietary patterns and colon cancer. He also came on Causes or Cures!