How to Lower Inflammation Naturally Through Nutrition

 Written by Sarah Bishop, MS Exercise Science, Functional Health Coach

Inflammation is a big buzzword, but what does it even mean? The nuance is in understanding an inflammatory state contextually. If we know what the body is doing, and why- we can give it the raw materials it needs. Which means looking at nutrition and food as building blocks of health. 

 Nutrition changes are a powerful support for long-term health, performance and overall well-being.

What Is Inflammation?

Inflammation is a natural immune response to a stressor, aiming to protect the body and promote healing or adaptations. That stressor can stem from both external (i.e., allergens, alcohol...) and internal sources (i.e., poor gut health, hormonal imbalances, autoimmune conditions... ).

It’s a normal process and not inherently “bad.” In fact, it is incredibly important and how the body heals itself. It’s also how we create changes like building muscle.

We want acute inflammation after training it’s part of progress. Chronic and systemic inflammation are what are concerning and can lead to health complications and hold you back from making the physique and performance changes you desire.

Acute vs. Chronic Inflammation

Acute inflammation is a short-term response to injury or infection (e.g., hard training sessions, pneumonia). It lasts a few days (like delayed onset muscle soreness after a hard training session) or weeks (pneumonia, or an injury).

Chronic inflammation is persistent, low-level inflammation for months or years and is linked to diseases and systemic issues.

Symptoms of Chronic Inflammation

• Fatigue and low energy levels

• Digestive issues

• Insomnia

• Feeling puffy or bloated

• Joint pain and muscle soreness

• Frequent infections or slow recovery

• Mood disturbances, anxiety, and poor concentration

What Can Contribute to Chronic Inflammation?

 Diet Triggers

• Standard American Diet (high in processed foods, sugars, and unhealthy fats)

• Alcohol

• Mismatched intake to caloric needs (this includes both over and under eating!)

 Lifestyle Factors

• Being too sedentary

• Poor sleep

• Chronic stress (which comes in many shapes and forms)

Underlying Health Issues

• Hormonal imbalances (both low and high levels of sex hormones, low thyroid function, thyroid issues)

• Autoimmune conditions

• Gut infections or dysbiosis

• Chronic infections or buildup of toxins

How Can We Decrease Inflammation?

There are many things, but one largely in our control is nutrition. You may have heard of “anti-inflammatory diets.” Rather than focusing on strict diet rules or specific camps, we believe in practical additions that support health.

By incorporating nutrient-dense foods and mindful meal choices, you can help your body maintain balance, repair, and resilience. These strategies are not about restriction but about fueling your body with what it needs to lower inflammatory responses naturally.

Here are some effective, sustainable additions you can make to your nutrition in any phase to support overall health and reduce chronic inflammation.

Dietary Strategies to Lower Inflammation

Blood Sugar Balancing Meals

If you’re always experiencing big dips and spikes in blood sugar, your levels of cortisol are doing the same thing. Chronically, this has a major downstream effect on your hormones and is a source of inflammation.

Tips: Include at least 30 grams of protein, a fiber source, and healthy fats in each meal.

Whole Foods

Focusing on nutrient-dense foods to provide vitamins, minerals, and antioxidants is the foundation of any health-supportive diet strategy.

Make it a game to see how much color you can get in your diet each week. Eat a variety of proteins and shop seasonally to get a wide range of whole foods in your diet.

We often suggest following principles from the Mediterranean Diet, which emphasizes anti-inflammatory fats (e.g., olive oil, fatty fish, nuts, seeds) and is rich in fruits, vegetables, lean proteins, and whole grains as a starting point for many clients.

Adequate Protein Intake

For sure, protein is important for building and repairing muscle, but it also plays a huge role in immune function, which is paramount when trying to lower chronic inflammation.

When the body does not receive an adequate supply of the essential amino acids necessary for sustaining life, various physiological processes become compromised.

Individual needs will vary, but for most, we suggest 0.8 grams per pound of bodyweight as a minimum and up to 1.4 grams per pound.

Tips: Focus on complete proteins that contain all essential amino acids, such as meats, eggs, poultry, fish and seafood, whey protein isolate, or a quality plant-based protein powder (Legion affiliate link, CODE FORD), Greek yogurt or cottage cheese, edamame, and tofu.

Reducing Inflammatory Triggers

Most will benefit from limiting added sugar and ultra-processed foods. Alcohol is also a major contributor to inflammation and best to be avoided completely until health improves.

By focusing on whole food and addition, not subtraction, you inherently will eat less of these inflammatory foods.

Speaking of eating less, it is very important to note that chronic undereating and long-term calorie deficits contribute to inflammation by impacting cortisol and hormone levels.

Mindset and Food Stress

Working toward a positive relationship with food to avoid stress-related inflammation is often overlooked with popular strict diets.

Some cookies enjoyed mindfully are way less inflammatory than if you eat them with a large side of guilt. 

Hydration

Staying hydrated — by drinking plenty of water and getting enough electrolytes — is a must for cellular health. It supports gut health and detoxification, both of which, when compromised, contribute to chronic inflammation.

Final Thoughts

The foundation of eating an anti-inflammatory diet is in balance and focusing on an abundance of nutrient dense, whole foods. Not restriction. By focusing on nutrient-dense foods, adequate protein, hydration, and lifestyle habits like quality sleep , exercise and mindfulness, you can help your body return to a state of repair and resilience for the long run