Anti inflammatory diet: Foods that cause & reduce inflammation

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Bye-bye inflammation! 🍎 Discover what foods cause inflammation in the body & what foods reduce it. Nutritionist, Zahlee McGuire, explains the anti-inflammatory diet.

Can you imagine your body has its own fire alarm system? When you're ill, injured, sick or under threat, the fire alarm sounds, inflammation rushes in to help heal the damage and fight off the invaders. This is acute inflammation. And it’s the lifesaver.

Sometimes the alarm sounds don’t turn off. Instead, there is a slow, smouldering fire that burns inside of you. Often without obvious symptoms at first. This is more chronic inflammation, and overtime can lead to chronic diseases such as arthritis, heart disease, type 2 diabetes, autoimmune disorders and more.

Navigating inflammation isn’t just about feeling good or bad on any given day, it's about protecting your long-term health.

At the Endeavour School of Natural Health, we believe your daily choices, especially what you eat, can be one of the most powerful tools to reduce inflammation naturally.

But before we look at how to adhere to the anti-inflammatory diet, let’s explore what actually causes inflammation in the body in the first place.

What causes inflammation in the body?

Inflammation is part of the body’s natural defence system: a biological response to stress, injury or infection. In a healthy response, the immune system releases chemical messengers that fight off harmful invaders and begin repairing damage.

But when inflammation becomes chronic, it’s no longer protective. Instead, it can be fuelled by factors such as:

High anti inflammatory diet

Diets high in processed foods, excess sugar, refined carbs, and trans fats can increase oxidative stress and activate inflammatory pathways.

Environmental toxins

Cigarette smoke, air pollution and exposure to harmful chemicals can overwhelm the body’s detox systems and sustain inflammation.

Stress and lack of sleep

Ongoing stress and insufficient sleep raise cortisol and other stress hormones, which can keep the body in a state of constant inflammation.

Chronic health conditions

Conditions such as obesity, type 2 diabetes, autoimmune disorders and gut imbalances (dysbiosis) often contribute to ongoing inflammatory activity.

Sedentary lifestyle

A lack of physical movement slows circulation and reduces the body’s ability to regulate inflammatory processes effectively.

The anti-inflammatory diet explained

Image: Principles of the anti-inflammatory diet

The idea of chronic inflammation can feel a little overwhelming, the empowering part is that you’re not powerless. The food on your plate is one of the simplest and most effective ways to calm inflammation and support your long-term health.

At its heart, the anti-inflammatory diet isn’t really a “diet” at all. It’s more of a long-term way of eating. Instead of cutting out whole food groups or following strict rules, it’s about choosing foods that work with your body to keep inflammation under control.

Think of it as everyday fuel that supports energy, mood and long-term health. Below are the key principles to follow.

Principles of an anti-inflammatory diet

The anti-inflammatory diet is based on choosing foods that calm inflammation and avoiding those that trigger it. Its core principles are:

Whole, plant-based foods

Fill most of your plate with colourful fruit, vegetables, legumes, nuts and seeds. They’re rich in fibre, vitamins, minerals and antioxidants that calm inflammation.

Healthy fats

Swap out highly processed oils for healthy fats like extra virgin olive oil, avocado, nuts and oily fish. These provide omega-3s and monounsaturated fats that actually help reduce inflammatory pathways.

Balanced gut microbiome

A healthy gut equals a calmer immune system. Add fermented foods like yoghurt, sauerkraut, kefir and kimchi, plus fibre-rich prebiotics (think onions, garlic, oats, bananas) to feed the “good” bacteria.

Lean proteins

Fish, legumes, free-range eggs and lean poultry provide protein without the inflammatory load of heavily processed meats.

Spices and herbs

Turmeric, ginger, cinnamon and garlic are more than flavour enhancers. They’re natural anti-inflammatory powerhouses.

In short: more colourful plants and healthy fats, less processed and sugary foods.

Foods that cause inflammation

Not all foods are created equal when it comes to your body’s inflammatory response. Eating these regularly can tip the balance toward more inflammation:

Food type	Examples	Why it causes inflammation
Processed and refined carbs	White bread, pastries, packaged snacks	Cause spikes in blood sugar and insulin, which promote inflammatory chemicals in the body.
Sugar and sugary drinks	Soft drinks, energy drinks, lollies, sweets	Excess sugar increases oxidative stress and can damage tissues.
Trans fats and fried foods	Margarine, deep-fried takeaway	Disrupt healthy cell membranes and trigger inflammation.
Processed meats	Bacon, salami, ham, hot dogs, fried chicken	Contain advanced glycation end-products (AGEs) and preservatives linked to inflammation.
Excessive alcohol	Beer, wine, liqueur, spirits, RTDs, cider	Strains the liver, disrupts gut health and increases inflammatory markers.
Highly processed snack foods	Sweetened breakfast cereals, flavoured potato chips, flavoured candy bars and chocolate with long ingredient lists, soda and energy drinks	Often a combination of sugar, refined flour and unhealthy fats — the perfect storm for inflammation.

Foods that reduce inflammation

An anti-inflammatory diet focuses on foods that nourish your body, protect your cells, and calm the inflammatory response. Studies show these foods have natural anti-inflammatory compounds:

Anti inflammatory food	Examples	Why it reduces inflammation
Fatty fish	Salmon, sardines, mackerel	Rich in omega-3 fatty acids that lower inflammatory markers.
Leafy greens	Spinach, kale, rocket, bok choy, cabbage	Packed with antioxidants, vitamins, and minerals that combat oxidative stress.
Berries and antioxidant fruits	Blueberries, raspberries, strawberries, blackberries, cranberries, red grapes, peaches, red currants, figs, cherries, pears, guava, oranges, apricots, mango, red grapes	Contain flavonoids and vitamin C that protect against cell damage.
Nuts and seeds	Walnuts, almonds, chia, flax seeds, pecans, pistachios, macadamia nuts, Brazil nuts, hazelnuts, pumpkin seeds, cashews	Provide healthy fats, fibre, and plant-based omega-3s.
Extra virgin olive oil		Contains polyphenols that block inflammatory signalling.
Colourful vegetables	Capsicum, broccoli, beetroot, sweet potato, pumpkin, carrot, eggplant, squash, zucchini	Rich in phytonutrients that support immune health.
Legumes	Lentils, chickpeas, beans (black beans, kidney beans, pinto beans, etc.), peas (green peas, split peas), soybeans, edamame	High in fibre to support a healthy gut microbiome.
Herbs and spices	Turmeric, ginger, garlic, cinnamon, black pepper, saffron, cardamom, green tea	Contain bioactive compounds that reduce inflammation naturally.

A simple anti-inflammatory day on my plate

As a nutritionist, I often remind people that eating in an anti-inflammatory way doesn’t need to be complicated or restrictive. It’s about making simple, nourishing choices throughout the day that help your body stay energised and supported.

Here’s an example of what a balanced, anti-inflammatory day on my plate might look like:

Meal	What’s on the plate
Breakfast	Overnight oats with blueberries, soaked chia seeds, a sprinkle of cinnamon, a boiled egg and almond butter.
Morning snack	A small handful of walnuts and a mandarin.
Lunch	Grilled salmon salad with leafy greens, avocado, cherry tomatoes and an olive oil dressing.
Afternoon snack	Carrot sticks and olives served with hummus.
Dinner	Turmeric-spiced chicken with quinoa and roasted vegetables.

✨ Tip: You could also add herbal tea, lemon water or kombucha alongside meals for an extra anti-inflammatory boost.

Natural lifestyle approaches to reduce inflammation

Food is powerful, but it’s only one part of the puzzle. Daily habits and lifestyle choices play just as big a role.

Stress management

Ongoing stress keeps the body in a “fight or flight” state, driving up inflammatory hormones. Gentle yoga, meditation, journalling or simply walking outdoors can make a big difference.

Adequate sleep and hydration

Sleep is when your body repairs itself. Aim for 7–9 hours of quality rest. Pair that with staying hydrated — water helps flush toxins and supports every system in the body.

Regular physical activity

Movement boosts circulation, strengthens immunity and lowers inflammatory markers. The key is consistency, not intensity — walking, swimming, cycling or strength training are all great options.

Natural supplements (with professional guidance)

Omega-3s, curcumin (from turmeric), vitamin D and magnesium have all been linked to reduced inflammation. But supplements are not one-size-fits-all, so it’s best to seek advice from a qualified health professional.

Time outdoors

Sunshine helps regulate circadian rhythms and vitamin D production, while nature itself is a proven stress reliever.

FAQs

What is the fastest way to reduce inflammation?

There’s no magic switch, but combining a nourishing anti-inflammatory meal, moving your body, getting quality sleep and taking a moment to de-stress can bring relief quickly. Small changes add up fast.

Can diet alone stop chronic inflammation?

Diet is a major piece of the puzzle, but not the only one. Chronic inflammation is also influenced by stress, sleep, movement and underlying health conditions. Think of diet as your foundation, supported by lifestyle.

Which foods are the worst for inflammation?

Processed meats, deep-fried foods, sugary drinks, refined carbs, excessive alcohol and packaged snacks are the main culprits. Eating these regularly tips the balance toward more inflammation.

Can I eat eggs on an anti-inflammatory diet?

Yes, you can eat eggs on an anti-inflammatory diet. For most people, eggs can be part of a healthy anti-inflammatory pattern. They’re nutrient-rich, especially when paired with veggies and wholegrains. Focus on quality and balance rather than restriction.

What can I drink to reduce inflammation?

Herbal teas like ginger or turmeric, green tea, lemon water and plain water are all excellent choices. Kombucha or kefir can also support gut health, which indirectly lowers inflammation.

Nourish your body, reduce inflammation naturally

Reducing inflammation isn’t about being perfect, it’s about making consistent, positive changes. By eating more foods that can reduce inflammation and cutting back on those foods that cause inflammation, you can support your body’s natural healing abilities, boost your energy and protect your long-term health.

🌿 Ready to take the next step? Explore our resources, join one of our natural health courses, or chat with a course adviser to learn how you can turn knowledge into a career in wellbeing.

9 September 2025

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