The Gut-Sauna Connection: How Infrared Therapy Supports Gut Health

In functional medicine, we know that when the gut is out of balance, everything is out of balance. Your digestion, immune system function, energy, hormones, skin, mood, cognition, metabolic health… it all comes back to the gut. 

In my years of clinical experience in my functional medicine telehealth clinic, I’ve tried and tested countless different tools for gut health support, always looking out for what really makes a difference. There are a few I come back to time and again, and one that might surprise you is infrared sauna therapy. 

Infrared and red light therapy offer whole body, anti-inflammatory, and detoxifying effects that support gut healing. And researchers are beginning to understand more about how this works. 

That’s what we’ll be exploring today: exactly how infrared therapy supports gut health. I’ll also tell you more about my go-to sauna brand, Sunlighten, and why I recommend their infrared sauna technology. 

Why Gut Health Is Foundational 

A healthy gut houses a balanced, diverse community of bacteria, fungi, viruses, and microbes that work together to help you absorb nutrients, regulate hormones, produce neurotransmitters, eliminate toxins, and keep your immune system working well. 

Gut dysbiosis refers to a disrupted balance, with too much harmful bacteria or too little beneficial bacteria often causing bloating, inflammation, and digestive issues (alongside everything from mood imbalances to immune system dysregulation).

One common consequence of dysbiosis and gut inflammation is increased intestinal permeability, otherwise known as leaky gut. When the gut lining becomes compromised, things like undigested food particles and bacterial byproducts can “leak” into the bloodstream, triggering further immune reactions and inflammation. 

In functional medicine, we always want to address the root cause of dysfunction, which often leads back to healing these imbalances in the gut. We do this by reducing toxic load, rebalancing the microbiome, reducing inflammation, and supporting the nervous system. 

This brings us to infrared therapy, which aids gut health by reducing systemic inflammation and promoting detoxification. It's akin to calming a disrupted forest, restoring harmony and vitality to the ecosystem, supporting overall well-being.

Gut Health Benefits of Infrared Therapy

Dr. Michael Hamblin, a leading light therapy researcher, has helped us understand the indirect, full-body benefits of infrared and red light therapy. Rather than light only affecting the area it’s applied to, we now know that light impacts cellular and mitochondrial signaling, leading to a cascade of effects throughout the body. 

Here are some of the indirect, systemic benefits of infrared therapy that connect to gut health: 

Reduces systemic inflammation. Light therapy has been shown to decrease inflammatory markers like IL-6 and TNF-a, which are implicated in gut issues like leaky gut, SIBO, and IBD. (1) Reducing systemic inflammation allows the lining of the gut to heal.

Boosts circulation and nitric oxide production. Better circulation means improved oxygen and nutrient delivery to tissues, including the digestive tract. Nitric oxide also supports vascular health, which improves microcirculation in the gut and supports repair of the intestinal lining.

Supports mitochondrial function. Mitochondria play an important role in gut cell health. Infrared light stimulates mitochondrial function, enhancing cellular repair and energy production in intestinal cells. (2)

Activates the vagus nerve. Infrared sauna sessions have been shown to stimulate the vagus nerve, helping to shift the body from fight-or-flight mode to a parasympathetic (rest-and-digest) state. (3) This is crucial for proper digestion and microbiome balance. 

I know many of my patients are surprised to hear about these different kinds of benefits of infrared therapy. That’s because infrared technology is about more than just heat. Infrared saunas also use light to create a deeper sweat, and they work at a cellular level to activate your body’s natural healing mechanisms. 

You can learn more about infrared technology and how it can improve health and longevity here. 

The Role of Red Light Therapy

Infrared light penetrates deeper into the body, making it a powerful tool for detoxification and systemic inflammation reduction. But red light therapy, which has a shorter wavelength, also offers complementary gut health benefits. 

Red light therapy may help to: 

Support cellular regeneration and reduce oxidative stress, supporting healing of the gut lining

Influence the enteric nervous system (the neural network in your gastrointestinal tract), calming stress responses that can disrupt digestion

Improve circulation in the skin and superficial tissues, supporting abdominal and liver health 

Sunlighten’s mPulse Smart Sauna includes both infrared and red light therapy, allowing for a comprehensive healing experience that addresses multiple pathways tied to gut and whole body health. They also offer a red light panel for targeted therapy, featuring app-guided programs that make use simple and intuitive. 

Detoxification and the Gut-Liver Axis

One of the best known benefits of sauna use is detox, and this also applies to the gut. 

Your gut and liver are always in communication, working together to clear out excess hormones, pathogens, and environmental chemicals. When toxins build up faster than the body can eliminate them, the liver can become overwhelmed, and this leads to negative effects on the gut. 

Infrared sauna therapy can help relieve this burden by allowing you to sweat out and eliminate toxins. Lowering the body’s toxic burden reduces the strain on both the liver and the gut, allowing the gut-liver axis to work more efficiently. 

This can reduce dysbiosis and intestinal inflammation, and improve microbial diversity. 

How to Use Infrared Sauna Therapy For Gut Health 

When you’re ready to get started, I always recommend easing in (especially if you’re new to infrared sauna therapy). 

Regular sessions of 10-30 minutes are great, so I would start with 10 and work your way up, listening to your body as you go along. (You can also start with a lower heat setting and gradually increase). It’s important to consume lots of water and make sure to replenish your electrolytes. 

From here, there are lots of ways to make your sauna ritual your own! I love getting in the sauna after a workout, or after a day of consulting with patients. 

I often use my infrared sessions as a time to practice mindfulness. Layering in breathwork or meditation practices (either during or after sauna use) can deepen the parasympathetic effect and help to improve digestive flow. 

Overall, I look at infrared sauna as an often game-changing component of a holistic gut reset (not a quick fix). 

I’ve seen infrared sauna therapy make a huge difference for many of my patients with gut issues, especially when integrated into a comprehensive functional medicine protocol (including dietary changes and other lifestyle supports). It doesn’t act alone, but I’ve seen it be the missing link, particularly when somebody is struggling with toxic buildup and chronic stress. 

READ NEXT: What Order To Cold Plunge, Exercise, And Sauna In 

An Effective Tool For Gut Healing

Infrared sauna and red light therapy offer a science-backed way to support the gut, nervous system, and detox pathways. 

For my patients, Sunlighten remains my top recommendation for full-spectrum, low-EMF, clinically respected sauna technology. (I use their mPulse Smart Sauna at home). Their design, safety standards, and integration of red light therapy are really what make them stand out to me when it comes to at-home wellness. 

You can use my code DRWILLCOLE to save up to $1400 on your sauna purchase from Sunlighten by following this link. Get ready to fall in love with your new ritual! 

Disclaimer: This is a sponsored blog post. We only partner with brands that we believe will provide value to our readers.

Photo courtesy of Sunlighten