195 | id == 195
195 | category_id == 16
195 | category_order == 13
195 | category_name == Gut Health
195 | category_color == #C47AC0
195 | slug == IL10-IBS-IBD
195 | title == The Role of an Anti-Inflammatory Cytokine in IBS & IBD (IL10)
195 | meta_description == IL10 is one of the most important anti-inflammatory molecules in the body. Can it protect against IBS & IBD? Find out here.
195 | summary == <p><strong>IL10 is one of the most important anti-inflammatory molecules in the human body. Can it protect against IBS, ulcerative colitis, and Crohn&rsquo;s disease? Find out here.</strong></p>
195 | overall_score_text == Gut Inflammation Score (based on IL10)
195 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/IL10--Gut-Inflammation-do-general-inflammation-first---all-chips.jpg
195 | author_id == 1
195 | author_name == Jasmine Foster
195 | author_title == BSc, BEd
195 | author_order == 36
195 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Jasmine.jpg
195 | author_intro == <p><strong>Jasmine received her BS from McGill University and her BEd from Vancouver Island University.</strong></p>    <p>Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health.</p>
195 | reviewer == None
195 | medical_reviewer_id == 11
195 | medical_reviewer_name == Puya Yazdi
195 | medical_reviewer_title == MD
195 | publish_date == 2020
195 | publish_date == 5
195 | publish_date == 19
195 | avg_rating == 5.0
195 | tags_id == 195
195 | tags_name == Crohn's Disease
195 | tags_id == 194
195 | tags_name == Gut Health
195 | tags_id == 308
195 | tags_name == Gut Inflammation
195 | tags_id == 454
195 | tags_name == Gut Microbiome
195 | tags_id == 73
195 | tags_name == IBD
195 | tags_id == 8
195 | tags_name == IBS
195 | tags_id == 239
195 | tags_name == IL10 gene
195 | tags_id == 246
195 | tags_name == Probiotics
195 | tags_id == 196
195 | tags_name == Ulcerative Colitis
195 | permissions_favorite == False
195 | permissions_rate == False
195 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you suspect you may have digestive issues, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <h2><span style="font-weight: 400;">What is Interleukin 10?</span></h2> <p><span style="font-weight: 400;">The IL10 gene codes for </span><a href="http://selfhacked.com/blog/il-10/"><span style="font-weight: 400;">interleukin-10</span></a><span style="font-weight: 400;"> (also abbreviated as IL-10), a cytokine with a complex relationship with inflammation. In fact, most of the time, IL-10 is anti-inflammatory and suppresses the activity of </span><a href="http://selfhacked.com/blog/supplements-people-th1-dominant/"><span style="font-weight: 400;">Th1</span></a><span style="font-weight: 400;"> cells, </span><a href="http://selfhacked.com/blog/supplements-people-th2-dominant/"><span style="font-weight: 400;">Th2</span></a><span style="font-weight: 400;"> cells, </span><a href="https://selfhacked.com/blog/neutrophils/"><span style="font-weight: 400;">neutrophils</span></a><span style="font-weight: 400;">, macrophages, and </span><a href="http://selfhacked.com/blog/intro-natural-killer-cells-increase-decrease/"><span style="font-weight: 400;">natural killer cells</span></a><span style="font-weight: 400;"> [</span><a href="http://www.sciencedirect.com/science/article/pii/S0171298510002196"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.fasebj.org/content/20/9/1504.abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2192723"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">IL-10 in the Digestive Tract</span></h2> <p><span style="font-weight: 400;">IL-10 helps control the inflammatory response in the digestive tract. Specifically, it reins in our immune system in the gut, preventing it from attacking the </span><a href="https://www.selfhacked.com/blog/gut-bacteria-microbiome/"><span style="font-weight: 400;">beneficial bacteria</span></a><span style="font-weight: 400;"> that live there and help digest our food [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25004811"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25004812"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nature.com/articles/ncomms8055"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In both animals and humans, mutations in the </span><em><span style="font-weight: 400;">IL10</span></em><span style="font-weight: 400;"> gene have been associated with intestinal inflammation. Children with mutations that cause IL-10 deficiency may develop severe, therapy-resistant enterocolitis [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25004811"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25004812"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nature.com/articles/s41598-018-38125-x"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Variants in </span><em><span style="font-weight: 400;">IL10</span></em><span style="font-weight: 400;"> that reduce IL-10 production have also been associated with IBS, </span><a href="https://selfhacked.com/blog/ulcerative-colitis/"><span style="font-weight: 400;">ulcerative colitis</span></a><span style="font-weight: 400;">, and Crohn&rsquo;s disease [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056499/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891714/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874757/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">IL-10 is one of the most important anti-inflammatory molecules in the human body. In the digestive tract, it prevents the immune system from attacking beneficial bacteria; IL-10 deficiency often leads to inflammatory gut disease.</span></p> <h3><span style="font-weight: 400;">What is IBS?</span></h3> <p><span style="font-weight: 400;">Irritable bowel syndrome (IBS) is a condition that affects the large intestine, causing symptoms that include abdominal cramping, bloating, and bowel movement changes.These often can occur over long periods of time without any evidence of underlying damage.</span></p> <p><span style="font-weight: 400;">There are different types of IBS; some people with IBS suffer mostly from constipation (IBS-C), others suffer from diarrhea (IBS-D), while still others suffer from a combination of both (IBS-M) or neither (IBS-U). Irritable bowel syndrome does not cause damage to the bowels or inflammation, unlike Inflammatory Bowel Disease [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056499/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">IBS is largely influenced by environmental factors, but genetics can also play a significant role in IBS susceptibility.</span></p> <h3><span style="font-weight: 400;">What is IBD?</span></h3> <p><span style="font-weight: 400;">IBD is a group of autoimmune diseases characterized by inflammation and sores in the gut lining, which can result in diarrhea, abdominal </span><a href="https://selfhacked.com/blog/23-ways-to-combat-pain-naturally-by-increasing-your-opioids/"><span style="font-weight: 400;">pain</span></a><span style="font-weight: 400;">, fatigue, fever, rectal bleeding, nutritional deficiencies, and </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;">. The definition of IBD includes both ulcerative colitis and Crohn&rsquo;s disease [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980998/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/crohns-disease/"><span style="font-weight: 400;">Crohn&rsquo;s disease</span></a><span style="font-weight: 400;"> differs from ulcerative colitis in that it is centered higher in the digestive tract (typically in the small intestine, though it can occur anywhere between the mouth and anus) and may damage broader swaths of tissue [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/ulcerative-colitis"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/crohns-disease/definition-facts"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">By contrast, </span><a href="https://selfhacked.com/blog/ulcerative-colitis/"><span style="font-weight: 400;">ulcerative colitis</span></a><span style="font-weight: 400;"> (UC) produces chronic inflammation and ulceration of the large intestine (the colon) and is also focused on the innermost lining of the colon wall, where Crohn&rsquo;s can damage much broader swaths of tissue [</span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/ulcerative-colitis"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/crohns-disease/definition-facts"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK459282/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">IL10 Variants and Inflammatory Gut Disorders</span></h2> <p><span style="font-weight: 400;">IL-10 is generally an anti-inflammatory marker, meaning that high IL-10 is generally associated with lower rates of inflammatory diseases like IBS and IBD [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056499/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891714/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874757/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Two well-studied </span><em><span style="font-weight: 400;">IL10</span></em><span style="font-weight: 400;"> variants have been associated with either IBS or IBD. At the first, rs1800896, the minor &lsquo;C&rsquo; allele is associated with increased IL-10 production and lower rates of irritable bowel syndrome (IBS) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056499/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.gastrojournal.org/article/S0016-5085(09)60307-3/abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1773523/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16279907"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20177758"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">At the second, rs3024505, the minor &lsquo;A&rsquo; allele is associated with decreased IL-10 and higher rates of IBD (both ulcerative colitis and Crohn&rsquo;s disease) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891714/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874757/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">High IL-10 may be protective against inflammatory gut diseases. Two SNPs, rs1800896 and rs3024505, have been associated with IBS and IBD, respectively.</span></p> <h2><span style="font-weight: 400;">Your IL10 Results for Gut Inflammation</span></h2> <p>*7735895586948207*</p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>IL10 rs1800896</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Higher IL-10 production, not associated with IBS</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Lower IL-10 production, associated with IBS</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 55% of all people worldwide have the &lsquo;TT&rsquo; genotype.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;TT&rsquo; genotype is extremely common in people of East Asian descent (91%) and less common in Europeans (33%).</span></li> </ul> <p><strong>IL10 rs3024505</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Lower IL-10 production, associated with ulcerative colitis &amp; Crohn&rsquo;s disease</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Higher IL-10 production, not associated with IBD</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Only about 16% of all people worldwide have at least one copy of the low IL-10 producer &lsquo;A&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;A&rsquo; allele is more common in people of European (30%) and South Asian (26%) descent and less common in people of East Asian (5%) and African (6%) descent.</span></li> </ul> <p>*5949893562602757*</p> <h2><span style="font-weight: 400;">Recommendations for Reducing Gut Inflammation</span></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*8652335968057834*</p> <h3><span style="font-weight: 400;">Lifestyle</span></h3> <h4><span style="font-weight: 400;">Avoid Cigarettes</span></h4> <p><span style="font-weight: 400;">Some studies showed that smokers tend to have lower IL-10 levels (and higher levels of several inflammatory cytokines) in their blood and saliva [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29243879"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Smoking is clearly associated with an increased incidence of Crohn&rsquo;s disease, while its effects on ulcerative colitis are less evident &mdash; this condition seems to be more common among former smokers but less among people who currently smoke [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17120402"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Smoking is also associated with an increased incidence and severity of stomach and colorectal cancer [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906411/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19088354"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Moderate Sun Exposure</span></h4> <p><span style="font-weight: 400;">Both </span><a href="http://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;"> and direct </span><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">sun</span></a><span style="font-weight: 400;"> exposure seem to increase IL-10 [</span><a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-019-0507-6"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/17848808"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2326852/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Crohn&rsquo;s disease (and the steroids used to treat it) have been linked to vitamin D deficiency and osteoporosis. If vitamin D supplements are not recommended, the best way to make sure you&rsquo;re getting enough is with moderate sun exposure [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16112594"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257592/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6757415/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Moderate Exercise</span></h4> <p><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">Exercise</span></a><span style="font-weight: 400;"> and physical fitness improve the immune response and reduce rates of illness. Physical activity can increase the level of IL-10 in the blood, which contributes to the anti-inflammatory effect of exercise. Research suggests that exercise duration stimulates IL-10 activity more than exercise intensity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30536945"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20594330"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30536945"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Moderate exercise is among the best remedies for overall and gut health. Physical activity changes the composition of the gut flora by increasing beneficial species [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667627/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">While exercise helps prevent IBD, people with active disease may or may not be able to adjust their physical activity, depending on their condition. It's essential to stay physically fit and exercise regularly as a means of prevention [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5743119/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2660805/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022156/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Avoiding cigarettes, getting a moderate amount of sun exposure, and staying fit are good ways to increase IL-10 and prevent or control IBS and IBD.</span></p> <h3><span style="font-weight: 400;">Mediterranean Diet</span></h3> <p><span style="font-weight: 400;">People who eat a Mediterranean diet&mdash;rich in fruits, vegetables, nuts, whole grains, and </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">; including more fish while cutting back on red meat and sweets&mdash;tend to have more circulating IL-10 [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412172/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.frontiersin.org/articles/10.3389/fphar.2019.01366/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Dietary recommendations to keep IBD in remission generally follow the Mediterranean diet [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372922/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Increased intake of fiber, especially from fruits and vegetables</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoiding processed vegetable oils</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Cutting back on red meat</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Reduced intake of sweets and refined carbs</span></li> </ul> <p><span style="font-weight: 400;">The Mediterranean diet is rich in fruits, vegetables, nuts, whole grains, and </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">. It implies a moderate intake of fish while cutting back on red meat and sweets.</span></p> <p><span style="font-weight: 400;">Some experts recommend the Mediterranean diet as a complementary approach to digestive disorders such as IBD. The incidence of IBD is lower in the Mediterranean regions, compared with northern Europe [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24979151/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502201/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372922/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Due to high fiber content, IBD patients may want to avoid this kind of diet during the active phases of &ldquo;flares&rdquo; [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27059169/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The Mediterranean diet, which is rich in fruits, vegetables, nuts, whole grains, and olive oil and low in red meat and sugar, increases IL-10 and may help prevent gut inflammation.</span></p> <h3><span style="font-weight: 400;">Supplements</span></h3> <h4><span style="font-weight: 400;">N-Acetylcysteine</span></h4> <p><span style="font-weight: 400;">N-acetylcysteine (</span><a href="http://selfhacked.com/blog/top-25-science-based-health-benefits-n-acetyl-cysteine-nac/"><span style="font-weight: 400;">NAC</span></a><span style="font-weight: 400;">) decreases the inflammatory response by reducing the levels of pro-inflammatory cytokines and increasing those with an anti-inflammatory activity. NAC helped maintain high levels of the anti-inflammatory IL-10 even a week after exercising in 29 people. It also increased this cytokine in another trial on 50 people undergoing a liver transplantation [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18708687"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19010165"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">NAC has shown promise as a complementary approach alongside mesalamine in ulcerative colitis patients. It also had protective effects in a study of colitis in pigs [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2710726/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844587/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637335/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Curcumin</span></h4> <p><a href="https://selfhacked.com/blog/curcumin-cures-top-15-scientifically-proven-health-benefits-with-references/"><span style="font-weight: 400;">Curcumin</span></a><span style="font-weight: 400;">, a well-known anti-inflammatory compound extracted from turmeric, decreases </span><a href="http://selfhacked.com/blog/interleukin-6/"><span style="font-weight: 400;">IL-6</span></a><span style="font-weight: 400;">, increases IL-10, and may enhance other parts of the immune response [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17211725"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://ard.bmj.com/content/71/Suppl_1/A90.2"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28799796"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Multiple clinical trials have produced promising results for curcumin in IBD, and further research is currently underway [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29957091"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6514688/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153885/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Black Cumin Seed Oil</span></h4> <p><em><span style="font-weight: 400;">Nigella sativa</span></em><span style="font-weight: 400;">, commonly known as </span><a href="http://selfhacked.com/blog/top-28-scientific-benefits-of-the-panacea-black-cumin-seed-nigella-sativa/"><span style="font-weight: 400;">black seed</span></a><span style="font-weight: 400;"> or black cumin, is a flowering plant native to South Asia. An active compound of black cumin called thymoquinone has been found to reduce airway inflammation, reduce inflammatory cytokines, and increase IL-10 in animal studies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19059494"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573164/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25268985"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6535880/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Notably, black cumin seed oil has also been found to decrease excessively high IL-10 in animal studies. However, even this may just be a side effect of reduced inflammation&mdash;remember that IL-10 increases to prevent the immune system from harming host tissues [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3387213/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4236497/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20110691"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some studies suggest that black cumin may also help protect the stomach and intestinal lining from damage and ulcers, mostly based on findings from animal studies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702918/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://scholar.google.com/scholar_lookup?journal=Int+J+Pharma+Bio+Sci&amp;title=Gastroprotective+activity+of+ethanolic+extract+of+Trachyspermum+ammi+fruit&amp;author=S+Ramaswamy&amp;author=S+Sengottuvelu&amp;author=S+Haja+Sherief&amp;author=S+Jaikumar&amp;author=R+Saravanan&amp;volume=1&amp;publication_year=2010&amp;pages=1-15&amp;"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884214/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3642442/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Some anti-inflammatory supplements work by increasing IL-10 production. Some of these, which have also been found to improve IBS and IBD symptoms, include NAC, curcumin, and black cumin seed oil.</span></p> <h4><span style="font-weight: 400;">Probiotics</span></h4> <p><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">Probiotic</span></a><span style="font-weight: 400;"> supplements including different species of </span><em><span style="font-weight: 400;">Lactobacillus </span></em><span style="font-weight: 400;">(</span><a href="http://selfhacked.com/blog/l-casei/"><em><span style="font-weight: 400;">L. casei</span></em></a><span style="font-weight: 400;">,</span> <a href="http://selfhacked.com/blog/l-paracasei/"><em><span style="font-weight: 400;">L. paracase</span><span style="font-weight: 400;">i</span></em></a><span style="font-weight: 400;">, </span><a href="http://selfhacked.com/blog/l-delbrueckii/"><em><span style="font-weight: 400;">L. delbrueckii</span></em></a><span style="font-weight: 400;">, </span><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><span style="font-weight: 400;">, </span><a href="https://selfhacked.com/blog/health-benefits-l-plantarum/"><em><span style="font-weight: 400;">L. plantarum</span></em></a><span style="font-weight: 400;">, </span><a href="http://selfhacked.com/blog/l-acidophilus/"><em><span style="font-weight: 400;">L. acidophilus</span></em></a><span style="font-weight: 400;">, and </span><a href="http://selfhacked.com/blog/l-gasseri/"><em><span style="font-weight: 400;">L. gasseri</span></em></a><span style="font-weight: 400;">) and </span><em><span style="font-weight: 400;">Bifidobacterium </span></em><span style="font-weight: 400;">(</span><a href="http://selfhacked.com/blog/b-animalis/"><em><span style="font-weight: 400;">B. animalis</span></em></a><span style="font-weight: 400;"> and </span><a href="http://selfhacked.com/blog/b-bifidum/"><em><span style="font-weight: 400;">B. bifidum</span></em></a><span style="font-weight: 400;">) can change the cytokine profile towards a more anti-inflammatory one. In multiple clinical trials, they increased IL-10 levels [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24355439"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23307112"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29957709"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29024599"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24673738"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">People with IBD often have impaired gut microbiome, which may worsen their disease. In a meta-analysis, a blended </span><a href="https://selfhacked.com/blog/probiotics-gut-health/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> containing </span><a href="https://selfhacked.com/blog/l-plantarum/"><em><span style="font-weight: 400;">Lactobacillus</span></em></a> <span style="font-weight: 400;">and </span><a href="https://selfhacked.com/blog/b-longum/"><em><span style="font-weight: 400;">Bifidobacterium</span></em></a> <span style="font-weight: 400;">strains increased remission rates by 1.7 times in ulcerative colitis patients [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24280877"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">These strains were beneficial in multiple different trials of ulcerative colitis patients [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24280877"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15507864"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15984978"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19174792"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Certain probiotic strains have been studied in people with Crohn&rsquo;s disease, including </span><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">Lactobacillus rhamnosus</span></em></a><span style="font-weight: 400;">, </span><em><span style="font-weight: 400;">Lactobacillus casei</span></em><span style="font-weight: 400;">, </span><em><span style="font-weight: 400;">Bifidobacterium breve</span></em><span style="font-weight: 400;">, </span><em><span style="font-weight: 400;">Bifidobacterium longum</span></em><span style="font-weight: 400;">, and </span><em><span style="font-weight: 400;">Saccharomyces </span></em><em><span style="font-weight: 400;">boulardii</span></em><span style="font-weight: 400;">. Of these, the first four showed some promise for people with active Crohn&rsquo;s disease, while </span><a href="http://selfhacked.com/blog/s-boulardii/"><em><span style="font-weight: 400;">S. boulardii</span></em></a><span style="font-weight: 400;"> and </span><em><span style="font-weight: 400;">L. rhamnosus</span></em><span style="font-weight: 400;"> may be helpful for keeping the disease at bay in patients in remission [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155344/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Certain probiotic bacteria promote the production of IL-10 and may help correct the imbalances in gut flora characteristic of IBS and IBD.</span></p>
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195 | content_learn_more_5949893562602757_text == Based on the variants we looked at, your IL10 gene is associated with roughly average gut inflammation. However, this doesn't necessarily reflect your overall risk of IBS or IBD, just one gene related to it. Avoiding inflammatory environmental triggers and taking anti-inflammatory supplements may help. Keep scrolling to find out more.
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rsIDs = rs1800896,rs3024505
rsStatus = rs1800896,IL10,chr1,206773552,T,C,,,22,9,HET
rsStatus = rs3024505,,chr1,206766559,G,A,,,17,15,HET
