Fighting Inflammation Naturally Through Diet
“Let food be thy medicine, and medicine be thy food.”
- Hippocrates
The origin of the following quote is disputed, but it is often attributed to Hippocrates. "Let food be thy medicine and medicine be thy food."
This timeless wisdom reflects a foundational truth: one of the most powerful and natural ways to reduce chronic inflammation in the body is through the foods we eat. An anti-inflammatory diet—rich in nutrient-dense, healing foods and free from inflammatory triggers—can support your body in fighting inflammation at its root. By consistently eating more anti-inflammatory foods and reducing or eliminating processed, sugar-laden, or inflammatory ingredients, you can support your immune system, gut health, and overall vitality for the long term.
How Does an Anti-inflammatory Diet Help Your System?
When your body experiences too much stress—whether from environmental toxins, emotional overwhelm, poor nutrition, or hidden food sensitivities—your immune system stays on high alert. It begins to see common triggers (like allergens, processed foods, or additives) as potential threats. In response, it activates a protective stress response known as inflammation.
This isn’t always a bad thing. In fact, inflammation is a normal, healthy process that helps the body heal from infections and injuries. For example, when you get the flu, your body may raise your temperature to create an environment where viruses can’t thrive. This is a short-term, acute inflammatory response designed to protect you.
The problem begins when that stress response never shuts off.
If your nervous system or immune system is chronically overstimulated—due to things like poor diet, blood sugar instability, gut dysbiosis, or mental and emotional stress—it can lead to chronic inflammation, which is far more harmful. Over time, this chronic inflammation can contribute to a range of health issues, including fatigue, chronic pain, autoimmune conditions, anxiety, arthritis, obesity, heart disease, and more.
The most effective way to lower inflammation naturally is by being intentional about your nutrition. That means:
Eating a consistent variety of anti-inflammatory foods
Avoiding common inflammatory foods and drinks
Identifying and removing any personal triggers through food allergy or sensitivity testing
If you're ready to explore what might be fueling inflammation in your body and want support in creating an anti-inflammatory diet plan that works for your lifestyle, click the button below.
What Foods Should I Avoid?
There are many foods commonly found in the Standard American Diet (SAD) that contribute to chronic inflammation throughout the body. When consumed regularly, these foods can disrupt your gut, spike blood sugar levels, and overwhelm your immune system. Let’s walk through some of the most well-known inflammatory foods—and how to reduce them with practical swaps.
Trans Fats
Found in: margarine, non-dairy creamers, vegetable oils, shortening, many pre-packaged foods, pastries, pies, pizza, and french fries.
Trans fats are some of the most inflammatory ingredients found in processed foods. They can raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and trigger a cascade of inflammation throughout your body.
Limiting trans fats
Unfortunately, many food manufacturers hide trans fats behind tricky labeling. Even if a label says “0 grams trans fat,” check the ingredient list for “hydrogenated” or “partially hydrogenated oils”—these are trans fats in disguise. Avoiding these oils is a powerful step toward lowering inflammation and supporting cardiovascular health.
Heavily Processed Meats
Found in: bacon, hot dogs, sausage, deli meats, salami, pepperoni, canned meats, jerkies, and spam.
These ultra-processed meats often contain preservatives, additives, nitrates, and high levels of saturated fat—all of which have been shown to increase inflammation in the body.
Reduce processed meats
Choose less-processed alternatives when possible. Look for nitrate-free, pasture-raised, or organic options, and aim for meats that contain no added sugars and less than 5 grams of saturated fat per serving. Your gut and heart will thank you.
Refined Grains
Found in: white pasta, white rice, white bread, donuts, rolls, crackers, chips, and many cereals.
Refined grains have been stripped of their fiber, vitamins, and minerals. Without fiber to slow the release of carbohydrates into the bloodstream, these foods cause sharp spikes in blood sugar—leading to insulin resistance and, over time, chronic low-grade inflammation.
Anti-inflammatory swaps
Opt for high-fiber, whole-food alternatives like steel-cut oats, brown or wild rice, quinoa, buckwheat, or legumes. These nourish the body without sending your blood sugar on a rollercoaster.
Hidden Sugars
Found in: sodas, flavored coffees, fruit juices, sports drinks, chocolate milk, premade soups, canned fruits and veggies, salad dressings, sauces, and smoothies.
Hidden sugars are one of the most overlooked causes of inflammation. Just like refined grains, they lead to spikes in insulin and blood sugar, which ignite the body’s inflammatory response.
How to spot hidden sugars
Even savory foods can be sneaky. Watch for ingredients ending in -ose (like dextrose, maltose, and sucrose), as well as syrups, sweeteners, or anything labeled “natural flavor.” When in doubt, choose fresh or minimally processed options to avoid hidden sources of inflammation.
Consuming inflammatory foods on a regular basis—especially when combined with chronic stress, poor sleep, or environmental toxins—can significantly increase your risk for long-term health issues, including:
Cardiovascular disease
Type 2 diabetes
Obesity
Cancer
Hypertension
High cholesterol
Metabolic syndrome
All of these conditions are deeply connected to high levels of inflammation in the body. But the good news? Small dietary shifts can make a big difference.
Foods That Fight Inflammation
One of the simplest and most powerful ways to reduce inflammation in the body is by choosing whole, nutrient-dense foods that naturally calm the immune response. Below are some of the most effective anti-inflammatory foods to include in your daily meals:
Fruit and Vegetables
Berries, cherries, apples, pineapple, avocado, broccoli, peppers, tomatoes, spinach, and carrots are all rich in antioxidants, fiber, and polyphenols. These nutrients help combat oxidative stress and reduce the inflammatory markers that contribute to chronic illness.
Plant-Based Proteins
Legumes, beans, peas, nuts, seeds, edamame, and quinoa are excellent sources of plant-based protein. They’re also packed with fiber, minerals, and healthy fats that support gut health and stabilize blood sugar—two key factors in lowering inflammation.
Whole Grains
Barley, rye, quinoa, black rice, red rice, wild rice, steel-cut oats, and whole-wheat flour provide slow-digesting carbohydrates and natural plant compounds that support metabolic health. Unlike refined grains, these options help reduce inflammation instead of increasing it.
Home Cooked Meals
One of the easiest ways to cut down on inflammatory triggers is to cook more meals at home. This allows you to avoid the preservatives, excess sodium, trans fats, and added sugars often found in fast food and pre-packaged meals. Even simple home-cooked recipes can go a long way in improving your health.
Incorporating more anti-inflammatory foods into your diet doesn’t have to be overwhelming. These foods are naturally rich in B vitamins, antioxidants, polyphenols, and essential nutrients that help repair your body from the inside out.
A nourishing, balanced plate should include healthy fats, complex carbohydrates, and clean protein sources. Diets like the Mediterranean, AIP (Autoimmune Protocol), or lower-carb anti-inflammatory plans have been shown to support reduced inflammation, improved gut health, and greater energy levels.
Need extra support with inflammation, food sensitivities, or gut healing?
Schedule a free discovery call with me and let’s create a customized plan that works for your body, your goals, and your lifestyle.
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