Nutrition and Inflammation: How Food Can Calm Chronic Inflammation Naturally
Chronic inflammation is one of the most common underlying factors I see in clinical practice. It is linked to digestive concerns, joint pain, skin conditions, fatigue, hormone imbalance, and immune dysregulation.
While inflammation is a natural and necessary process in the body, ongoing, low-grade inflammation can disrupt health over time. One of the most powerful tools we have to address this, gently and sustainably, is nutrition.
In this blog post, I will explain what inflammation really is, how food influences it, and simple anti-inflammatory foods (links included) and lifestyle supports you can start incorporating today.
What Is Inflammation? Acute vs Chronic
Inflammation is the body’s protective response to injury, infection, or stress.
Acute inflammation is short-term and helpful (think swelling after an injury).
Chronic inflammation occurs when the inflammatory response stays switched on, often due to ongoing triggers such as gut imbalances, chronic stress, nutrient deficiencies, blood sugar dysregulation, or food sensitivities.
Over time, chronic inflammation can contribute to a wide range of health concerns, which is why addressing it at the root is so important.
How Nutrition Influences Inflammation
Food provides information to the body. Certain foods can signal inflammation, while others help regulate and calm the immune response.
Common dietary factors that may contribute to inflammation include:
Highly processed foods
Excess refined sugars
Industrial seed oils
Poor gut health or food sensitivities
Inadequate intake of anti-inflammatory nutrients
It is important to note that inflammatory foods are highly individual. Foods that are healthy for one person may not be well tolerated by another, which is why a personalised approach matters.
Common Foods That May Contribute to Inflammation
While nutrition can be a powerful tool for calming inflammation, certain foods may contribute to chronic, low-grade inflammation, especially when consumed regularly or when underlying gut imbalances are present.
Ultra-Processed Foods
Highly processed foods often contain additives, preservatives, and refined ingredients that can disrupt gut health and promote inflammatory responses in the body.
Examples include packaged snacks, fast foods, and highly refined convenience meals.
Refined Sugars and Sweetened Beverages
Excess intake of refined sugars can contribute to blood sugar imbalances and increase inflammatory pathways.
This includes sugary drinks, sweets, baked goods, and foods with added sugars.
Industrial Seed Oils
Oils such as canola, soybean, corn, and sunflower oil are commonly found in processed foods and restaurant meals. When consumed in excess, these oils may contribute to an imbalance in fatty acids that can promote inflammation.
Highly Refined Carbohydrates
Refined grains and flours can lead to rapid blood sugar spikes, which may contribute to inflammation over time.
Examples include white bread, pastries, and many packaged cereals.
Individual Trigger Foods
Even foods considered “healthy” can contribute to inflammation for some individuals, particularly when food sensitivities, gut permeability, or digestive imbalances are present.
Common triggers may include:
Gluten-containing grains
Dairy products
Eggs
Certain legumes or nightshade vegetables
Identifying these triggers often requires a personalised approach rather than broad food elimination.
This information is educational and not intended to replace individualised medical or naturopathic advice. Nutrition should always be tailored to each individual.
Anti-Inflammatory Foods to Include in Your Diet
Rather than focusing on restriction, I encourage clients to start by adding in supportive, nutrient-dense foods.
1. Anti-Inflammatory Teas
Herbal teas provide polyphenols and compounds that support digestion and reduce inflammation.
Popular options to consider:
Chamomile tea (have away from meals)
Peppermint (especially supportive for gut health, but away from meals)
2. Whole Foods Rich in Omega-3s
Omega-3 fatty acids help regulate inflammatory pathways.
Food sources include:
Flaxseeds (ground/blend when needed to keep freshness as they can oxidise rapidly.)
3. Colourful Plant Foods (Polyphenols)
Plant compounds help protect cells from oxidative stress and inflammation.
Try including:
Berries
Antioxidant rich powders - Gogi berry.
Leafy greens
Cruciferous vegetables such as broccoli, cabbage and Brussel sprouts (cooked)
Herbs and spices (turmeric, cinnamon, ginger, black pepper)
4. Mineral Support: Magnesium & Soaking Salts
Minerals play a role in muscle relaxation, nervous system balance, and inflammatory regulation.
Supportive options include:
Magnesium-rich foods (leafy greens, nuts, seeds - pumpkin seeds)
Magnesium salt (magnesium chloride flakes) baths to support relaxation and recovery
5. Gut-Supportive Foods
Because the gut and immune system are closely connected, digestive health is key when addressing inflammation.
Consider incorporating:
Bone broth - Beef bone broth concentrate, Chicken bone broth concentrate,
Fermented foods (if tolerated) - Sauerkraut, plain natural yoghurt, kefir, wholefood sourdough products.
Gentle, fibre-rich foods - Rolled oats, Green banana flour,
Why One-Size-Fits-All Anti-Inflammatory Diets Don’t Work
Many people try anti-inflammatory diets and feel frustrated when symptoms persist. This is often because inflammation is influenced by more than just food lists.
Factors such as:
Gut microbiome balance
Stress and cortisol levels
Hormonal health
Blood sugar regulation
Individual food sensitivities
all play a role. This is where a personalised naturopathic approach becomes essential.
How I Support Clients Through Naturopathic Nutrition
As a healthcare professional working in naturopathic care, I focus on identifying and addressing the root causes of inflammation, rather than just managing symptoms.
Through one-on-one consultations, I support clients with:
Finding the root cause through functional testing
Individualised nutrition strategies
Gut and digestive support
Lifestyle and stress considerations
Sustainable, realistic changes that fit your life
Healing is not about perfection; it is about understanding your body and giving it what it needs.
Ready for Personalised Support?
If you are struggling with chronic inflammation, digestive concerns, fatigue, or ongoing symptoms, you do not have to figure it out alone.
I offer one-on-one consultations to support you on your health journey and help you create a personalised plan that works for your body.
Book your naturopathic consultation here or explore the anti-inflammatory foods mentioned above through the links in this post.
If you are not yet set up with a vital.ly account, you can sign up using this link to access a wide range of other natural health products I use and recommend to my patients daily. These include lifestyle essentials, pantry staples, kitchen products, natural skincare, sunscreen and beauty that support a low-tox, holistic lifestyle. No matter where you are located, you can easily sign up. Once registered, feel free to message me with the types of products you are looking for, and I will provide naturopathic recommendations tailored to your needs.
The team at vital.ly are great to deal with. Their customer service is helpful and responsive, and they usually get orders dispatched quickly.
Vital.ly also offers a V Rewards program. You will get free shipping on orders over $99, and you will receive a $25 credit when you reach the required number of points, a nice little bonus if you are stocking up.
Thank you for taking the time to invest in your health and learn new ways to care for yourself naturally. Every small, intentional step you take, contributes to lasting wellness and vitality.
Yours in health,
Clinical, Certified & Accredited Naturopath
Daniela
Some links in this post are affiliate links. As an Amazon Associate, I earn from qualifying purchases. I only share products that I personally use or commonly recommend to clients as part of an individualized, educational approach.