Inflammation has been recognized as a key part of human health since Roman times, when physician Aulus Cornelius Celsus identified its classic signs: heat, swelling, redness, and pain. Acute inflammation is your body’s built-in alarm system — the short-term response that helps fight infection and heal injuries, like a fever or a swollen cut.
Chronic inflammation, on the other hand, is a slow-burning process that can linger for months or even years. Often silent, it’s fueled by modern stressors like poor sleep, ongoing stress, blood sugar imbalances, excess weight, yo-yo dieting, and environmental toxins. Over time, chronic inflammation increases cortisol (the stress hormone), encourages belly fat storage, and contributes to conditions like diabetes, arthritis, metabolic syndrome, heart disease, and obesity — creating a frustrating feedback loop where inflammation both causes and worsens disease.
While genetics and lifestyle play a role, research consistently shows that nutrition has a powerful impact on inflammation levels. Certain foods influence markers like C-reactive protein (CRP), a key indicator of inflammation in the body. The good news? Eating to reduce inflammation doesn’t require restriction or complicated rules — it’s about choosing foods that support longevity and whole-body health.
Supporting your body’s natural balance starts with a few foundational habits:
Load up on anti-inflammatory foods
Reduce inflammatory triggers
Keep blood sugar stable
Move your body regularly
Prioritize sleep and stress management
Fiber is a standout nutrient — it feeds beneficial gut bacteria that release compounds shown to reduce inflammation.
Colorful fruits and vegetables deliver antioxidants that neutralize free radicals, protecting cells from damage. Berries, cherries, and deep red or purple fruits are especially powerful thanks to their polyphenols.*
Spices like turmeric, ginger, cinnamon, cayenne, basil, and oregano don’t just add flavor — they’re packed with anti-inflammatory compounds. Curcumin, the active compound in turmeric, has been studied for its role in supporting joint, heart, and cellular health.
Swap inflammatory oils for olive oil and avocado oil, and include omega-3–rich foods like salmon, sardines, walnuts, flaxseeds, chia seeds, and hemp seeds. Studies show higher omega-3 intake is linked to lower CRP levels and improved inflammatory balance.
Ultra-processed foods, refined sugars, excess omega-6 oils, and refined starches can spike blood sugar, disrupt gut bacteria, and activate inflammatory pathways. Over time, these habits make it harder for your body to regulate inflammation naturally.
Beyond food, daily movement, quality sleep, stress reduction, and even 10–15 minutes of sunlight play a role. Vitamin D helps regulate immune function, and deficiency has been linked to increased inflammation.
Breakfast: Oatmeal with berries and walnuts, or a Superfood Protein smoothie with spinach, berries, and flax
Snacks: Whole fruit, nuts, seeds, or fresh veggies
Lunch: A colorful salad with lean protein
Dinner: Turkey or black bean burgers, Brussels sprouts, sweet potato wedges, and an arugula salad
Dessert: A square of dark chocolate — yes, it counts 😉
*Nightshade vegetables include eggplant, tomatoes, red bell peppers, and potatoes. People with arthritis are sometimes advised to avoid nightshade plants because they contain an alkaloid called solanine. Although most people tolerate solanine fine, solanine can worsen symptoms such as joint pain for people sensitive to it. If eliminating nightshades from the diet for a week or two brings no noticeable improvement, it suggests that solanine sensitivity is not a factor, so go ahead and eat those antioxidants.
Christina Wilson
Author