How to Eat Anti-Inflammatory | Foods to Support Whole-Body Health

Inflammation is a natural part of the body’s immune response, but when it becomes chronic, it can impact digestion, energy, joint health, heart health, and more. However, daily food choices can help support a balanced inflammatory response - without cutting out entire food groups or following rigid rules.

An anti-inflammatory diet focuses on whole, nutrient-dense foods that help reduce chronic inflammation and support overall wellness.

What is Inflammation?

Acute inflammation = short-term (injury, illness)

Chronic inflammation = long-term (heart disease, digestive concerns)

Food isn’t the only factor, but it plays a meaningful role alongside sleep, stress, and movement

What Does an Anti-Inflammatory Diet Focus on? 

This is not necessarily about eliminating “bad” foods, but more of adding in supportive foods that will help with inflammation levels.

Focus on:

• Colorful fruits and vegetables
  

• Healthy fats (omega-3s, olive oil)
  

• Fiber-rich whole foods
  

• Herbs, spices, and minimally processed ingredients
  
  

An anti-inflammatory way of eating emphasizes foods that support the body’s natural healing processes and reduce unnecessary stress on the system.

Anti-Inflammatory Foods To Include More Often 

Fruits & Vegetables - Rich in antioxidants and polyphenols

Examples:

• Berries, cherries, oranges

• Leafy greens, broccoli, Brussels sprouts

• Sweet potatoes, squash
  

Try this: Add berries to oatmeal or toss roasted veggies with olive oil and herbs.

Healthy Fats - help reduce inflammatory markers 

Examples:

• Olive oil

• Avocados

• Nuts and seeds (walnuts, chia, flax)
  

Tip: Swap butter for olive oil when roasting or sautéing.

Omega-3 Rich Proteins - Support heart and joint health

Examples:

• Salmon, sardines, trout

• Plant sources: flax, chia, walnuts
  

Balanced idea: Aim for fatty fish 1–2 times per week if accessible.

Fiber-Rich Carbohydrates - Support gut health, which plays a key role in inflammation 

Examples:

• Oats, quinoa, brown rice

• Beans, lentils

• Whole fruits over juices
  
  

Herbs & Spices - Small additions with powerful benefits.

Examples:

• Turmeric

• Ginger

• Cinnamon

• Garlic
  

Tip: Add ginger to smoothies or turmeric to soups.

Foods That May Contribute to Inflammation

• Highly processed foods
  

• Excess added sugars
  

• Frequent intake of refined carbs
  

• Large amounts of alcohol
  

Reminder: No single food causes inflammation; your patterns matter more than perfection.

Small Anti-Inflammatory Habits That Add Up

• Add one extra veggie to meals
  

• Cook with olive oil more often
  

• Include fatty fish weekly
  

• Flavor meals with herbs instead of excess salt
  

• Eat consistently to support blood sugar balance

Takeaways

Anti-inflammatory eating isn’t about restriction; instead, it’s about supporting your body gently and consistently. Small, realistic changes can help you feel better over time while still honoring your preferences, culture, and lifestyle.

Schedule a consultation with Nutrikay Wellness for personalized, dietitian-led anti-inflammatory nutrition guidance.