Reduce Inflammation Naturally with the Anti-Inflammatory Diet
You can take steps to lower inflammation and feel better!
Do you experience brain fog, low energy, skin issues like acne or rashes, stubborn weight gain, or unexplained aches?
These symptoms may be signs of chronic low-grade inflammation — a silent disruptor that can impact everything from your gut and your hormones, to your brain and heart.
But there’s good news! You can take meaningful action with your food. Let’s explore how chronic inflammation shows up in the body, what drives it, and how to dial it down naturally with the right anti-inflammatory nutrition.
What Is Chronic Inflammation?
Inflammation is your body’s natural defense mechanism. It helps you heal from infections, injuries, or toxins. But when this response becomes chronic, even in the absence of an immediate threat, it can start to cause damage, rather than heal. Internal damage or certain triggers can keep inflammation turned on, leading to long-term health issues.
Chronic inflammation has been linked to conditions like:
- Hormonal imbalances
- Digestive dysfunction
- Skin issues (like eczema, psoriasis, and acne)
- Joint pain and muscle stiffness
- High cholesterol and blood pressure
- Cognitive decline, including Alzheimer’s
- Autoimmune conditions
- Diabetes and cardiovascular disease
Chronic inflammation can affect your health negatively across all body systems, both in the short and long term.
So, What Triggers Inflammation?
There are several factors that can contribute and lead to chronic inflammation, such as:
- Poor diet and gut imbalance
- Ongoing physical or emotional stress
- Exposure to environmental toxins, like pesticides and pollutants
- Chronic infections that keep the immune system in an inflamed state
The good news is that we can effectively reduce many of our body’s inflammation triggers, and the damage caused by inflammation, by focusing on what’s on our plate, and what’s in our mugs!
Foods That Fuel Inflammation: Reduce or Eliminate
Certain foods can fan the flames of inflammation, especially when consumed regularly. These include:
- Ultra-processed foods with artificial additives and trans fats
- Sugary snacks and sweetened beverages
- Refined carbohydrates without enough fiber or protein to balance blood sugar
- Vegetable seed oils high in omega-6s (like corn, soybean, and canola oils)
- Conventional foods with pesticide residues
- Common food triggers (like gluten, dairy, soy, or corn) that may overstimulate the immune system in sensitive individuals
Fabulous Foods That Help Calm Inflammation
The anti-inflammatory diet isn’t about restriction — it’s about abundance. These foods help your body regulate immune function, repair damaged tissues, and reduce oxidative stress:
- Colourful vegetables (especially leafy greens and cruciferous veggies)
- Fresh herbs and warming spices (like turmeric, garlic, ginger, cinnamon)
- Low-glycemic fruits (like berries, cherries, citrus, apples, pears, and grapes)
- Healthy fats (extra virgin olive oil, avocado, raw nuts and seeds)
- Fatty fish (sardines, salmon, anchovies — rich in anti-inflammatory omega-3s)
- Fermented foods (sauerkraut, kefir, tempeh) that support gut and immune health
- Raw honey (in moderation — it is rich in anti-inflammatory compounds)
These foods don’t just reduce inflammation — they also support hormone balance, gut health, cognitive clarity, and long-term vitality. Win, win, win!
Omega 3 Supplementation to Reduce Inflammation
Omega-3 supplementation can help lower inflammation by reducing the production of inflammatory chemicals in the body. Omega-3 fatty acids, particularly EPA and DHA, have anti-inflammatory properties that can calm the immune response, which in turn helps to reduce inflammation in the body.
The right kinds and the right amounts of Omega 3s can be challenging to obtain from diet alone, so supplementation can be very helpful.
Unfortunately, the poor quality Omega 3 supplements can actually harm health, so it is important to invest in the right kind.
You can find great quality Omega 3 fatty acid supplements in an easy-to-access Dr. Patricia Approved Fullscript plan, right here:
Finding the Right Balance: The PRAL Principle
Did you know the acidity or alkalinity of a meal can influence inflammation?
Meat, dairy, beans, grains, and eggs are acid-forming foods that can increase inflammation if eaten in excess without enough alkalizing plant foods to buffer them. This is where the PRAL (Potential Renal Acid Load) concept comes in.
You can use this simple plate-building tip:
- Fill ½ your plate with vegetables
- Add ¼ plate of protein (meat, tofu, eggs, etc.)
- Include ¼ plate of complex carbs (beans, rice, quinoa)
- Season with herbs, healthy oils, vinegar, and fermented foods
- Sip still water (not bubbly) to support mineral balance
This formula not only balances acid load, but it also boosts antioxidants, fiber, and phytonutrients to keep inflammation in check.
The Power of an Anti-Inflammatory Diet
The Mediterranean Diet is one of the best-studied dietary patterns for reducing inflammation, and it includes;
- Plenty of vegetables, fruits, whole grains, nuts, seeds, and olive oil
- Moderate amounts of meat, fish, eggs, poultry, and dairy
- Limited ultra-processed foods and sugar
Research shows that inflammation can begin to improve in as little as two weeks with dietary changes. And as we age, this becomes even more important — chronic low-grade inflammation is a key driver of “inflammaging,” the age-related decline in immune and metabolic function.
By choosing foods that nourish rather than inflame, you’re taking control of your health at the root level. You’re not just managing symptoms — you’re building a foundation for long-term resilience.
Ready to Learn Even More?
🎧 Listen or Watch: I dive deep into anti-inflammatory nutrition on The Wild Wisdom Show.
You can start with my YouTube Episode ‘The #1 Diet to Reduce Inflammation and Feel Amazing’
I have a full playlist on Inflammation, so you can keep going to truly understand how inflammation is triggered and its impact on your health. Be sure to leave your questions in the comments — I’d love to connect!
Your vibrant health starts with informed, intentional choices. Let’s make them together.
References:
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Bujtor, M., Turner, A., Torres, S., Esteban-Gonzalo, L., Pariante, C., & Borsini, A. (2021). Associations of Dietary Intake on Biological Markers of Inflammation in Children and Adolescents: A Systematic Review. Nutrients, 13.
Ding, X., Liu, K., & Zhao, W. (2020). Effect of nutrition on human inflammatory and oxidative stress markers. Zhonghua yi xue za zhi, 100(48), 3897-3902.
Djuricic I, Calder PC. Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients. 2021. PMID: 34371930.
Ishihara et al. Omega-3 fatty acid-derived mediators that control inflammation and tissue homeostasis. Int Immunol. 2019. PMID: 30772915.
Koelman, L., Rodrigues, C., & Aleksandrova, K. (2021). Effects of Dietary Patterns on Biomarkers of Inflammation and Immune Responses: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition.
Muñoz, A., & Costa, M. (2013). Nutritionally Mediated Oxidative Stress and Inflammation. Oxidative Medicine and Cellular Longevity, 2013.
Ranneh, Y., Akim, A., Hamid, H., Khazaài, H., Fadel, A., Zakaria, Z., Albujja, M., & Bakar, M. (2021). Honey and its nutritional and anti-inflammatory value. BMC Complementary Medicine and Therapies, 21. https://doi.org/10.1186/s12906-020-03170-5
Stromsnes, K., Correas, A., Lehmann, J., Gambini, J., & Olaso-González, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9.
Van Zonneveld, S., Van Den Oever, E., Haarman, B., Grandjean, E., Nuninga, J., Van De Rest, O., & Sommer, I. (2024). An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases—A Narrative Review. Nutrients, 16. https://doi.org/10.3390/nu16162646
