Inflammation: Foods That Heal vs. Foods That Harm

Have you ever woken up feeling puffy, foggy, achy, or just completely flat for no obvious reason? You got enough sleep (or at least tried to!), you haven't done anything out of the ordinary, but something just feels... off. Sound familiar? You might be surprised to learn that one of the most common culprits hiding behind those feelings is something called chronic inflammation. And here's the really exciting part: what you put on your plate every single day has an enormous amount of power to change that.

So, What Is Inflammation?

Before we talk about food, let's get clear on what inflammation actually is, because it gets a bit of a bad rap and honestly, it doesn't deserve all of it!

Inflammation is actually one of your body's most brilliant defence mechanisms. When you twist your ankle, get a splinter, or fight off a cold, your immune system sends in the troops. Things get red, swollen, maybe a little warm. That's acute inflammation doing exactly what it's supposed to do: protecting you and helping you heal. It's short-lived, purposeful, and your body's way of saying "I'm on it!" [1]

But then there's the other kind. Chronic, low-grade inflammation is a completely different story. This is when your immune system stays switched on even when there's no real threat. It simmers away quietly in the background, and you might not even know it's there. Chronic low-grade inflammation is increasingly recognised as a key factor in the development and progression of many serious health conditions. We're talking heart disease, type 2 diabetes, depression, certain cancers, and even Alzheimer's disease. [2]

The really tricky thing? You often can't feel it happening. It might show up as persistent tiredness, brain fog, joint pain, digestive issues, or just that general sense of not feeling quite yourself.

Your Plate Is Basically a Remote Control for Inflammation

Here's where it gets really empowering. The food you eat three times a day (or more, let's be real) has a direct conversation with your immune system. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects, and the research in this space just keeps growing. [3]

Think of it this way: every meal is either turning the inflammation dial up or turning it down. Not in a dramatic, all-or-nothing way, but in small, consistent nudges that add up in a very big way over time. That's what this is really about. Not perfection. Not restriction. Just understanding which foods are your allies, and which ones are quietly working against you.

The Foods That Fan the Flames (And Why You Might Want to Rethink Them)

Let's start with the not-so-fun bit, but I promise I'm not here to take away all the things you love! I just want you to understand what's happening under the hood.

Ultra-Processed Foods

This one is huge, and the research is pretty hard to ignore. Dietary factors that promote inflammation include oxidised lipids, saturated fatty acids, and trans fatty acids, which are present at high levels in Western dietary patterns characterised by a high caloric intake and a high consumption of sweets, refined cereals, red and processed meats, snacks and sugary drinks. [4]

Ultra-processed foods (think packaged snacks, instant noodles, fizzy drinks, fast food, highly processed deli meats) are often loaded with all of the above. They're designed to be convenient and incredibly tasty, but they can quietly push your inflammatory markers up over time. [4]

Refined Carbohydrates and Added Sugar

White bread, pastries, sugary cereals, biscuits, soft drinks. These foods cause your blood sugar to spike quickly, which triggers an inflammatory response in your body. Western-style diets high in refined carbohydrates and low in fibre have raised concern as potential modulators of chronic systemic inflammation. Over a 20-year follow-up study, researchers found that high carbohydrate intake combined with low fibre significantly increased cardiovascular disease risk through its effect on inflammation. [5]

The Omega-6 Imbalance

Here's something most people don't know about: the balance between omega-6 and omega-3 fatty acids in your diet matters enormously. Omega-6 fats (found in many vegetable oils like sunflower and corn oil) aren't inherently bad, but when they dramatically outweigh your omega-3 intake, it creates a pro-inflammatory environment in the body. Most people eating a modern Western diet have this ratio way out of whack. [6]

Red and Processed Meats

Research has consistently linked higher meat intake, particularly processed meats like sausages, bacon, and salami, to higher inflammatory markers in the body. This doesn't mean you have to become vegetarian! But being mindful of how much and how often is worth thinking about. [7]

Now for the Good Stuff: Foods That Help Your Body Heal

Okay, this is the part I absolutely love sharing because there is SO much goodness here, and a lot of it is genuinely delicious.

Berries

Blueberries, strawberries, raspberries, blackberries. These little gems are absolutely packed with antioxidants called polyphenols, which have powerful anti-inflammatory effects in the body. The beautiful thing is that frozen berries work just as well as fresh ones, so you can keep a bag in the freezer and throw them into your smoothie, porridge, or yoghurt every single morning. Key dietary components showing potential benefits include fruits and vegetables, especially berries and leafy greens, which are rich in antioxidants and bioactive compounds that may help modulate inflammation. [2]

Leafy Green Vegetables

Spinach, kale, silverbeet, rocket, watercress. These are inflammation-fighting powerhouses. They're loaded with vitamins C and E, along with carotenoids, all of which help to neutralise the free radicals that drive inflammation. [2] Getting a handful of greens into at least one meal a day is one of the simplest, most effective things you can do for your health.

Fatty Fish

Salmon, sardines, mackerel, and kahawai (which is widely available here in New Zealand and wildly underrated!) are rich in omega-3 fatty acids, particularly EPA and DHA. These are some of the most well-researched anti-inflammatory nutrients we know of. Studies with fish showed a reduction in inflammatory cytokine levels in 78% of intervention studies reviewed. Aim for two to three servings of oily fish per week and you're doing your body a real favour. [8]

Nuts and Seeds

Walnuts, almonds, chia seeds, and ground flaxseed are wonderful additions to an anti-inflammatory diet. Studies have associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Walnuts in particular are a standout because they're one of the few plant foods rich in anti-inflammatory omega-3 fats. [3]

Olive Oil

Extra virgin olive oil is genuinely one of nature's most powerful anti-inflammatory foods. It contains a compound called oleocanthal, which works in a similar way to ibuprofen in the body (yes, really!). Drizzle it on salads, use it for light cooking, or swirl it through your soups and roasted vegetables. [9]

Whole Grains

Oats, brown rice, quinoa, barley, and wholegrain bread all contain fibre, which feeds the good bacteria in your gut. A healthy gut microbiome is closely linked to lower levels of inflammation throughout the whole body. Research has shown that whole grain interventions can lead to reductions in key inflammatory markers including TNF-α. [8]

Turmeric and Ginger

These two gorgeous golden spices deserve a special mention. Curcumin, the active compound in turmeric, has been studied extensively for its anti-inflammatory properties. Ginger is similarly powerful. Add them to curries, smoothies, golden lattes, or soups. They're easy to find in any New Zealand supermarket and such a simple way to give your body a boost. [9]

Fermented Foods

Yoghurt, kefir, kimchi, sauerkraut, miso. These are rich in beneficial bacteria that support a healthy gut, and there's growing evidence that a healthy gut is one of the most important things you can do to manage inflammation throughout the body. [2]

Putting It All Together

The beautiful thing about all of this is that you don't need to overhaul everything overnight. Anti-inflammatory diets are promising for managing and preventing non-communicable diseases, and the best part is that these are the same foods that just make you feel good. [10]

Start with one small shift. Maybe it's adding berries to your breakfast. Maybe it's swapping your usual cooking oil for extra virgin olive oil. Maybe it's getting a serve of oily fish onto your plate twice a week. Small, consistent changes to your daily habits are what create lasting transformation.

And remember, food is just one part of the bigger picture. Sleep, movement, and mindset all play a role in how much inflammation you're carrying around too. When you start tending to all four of those pillars together, that's when the real magic happens.💚

If you'd love some personalised support with your nutrition and the habits that will help you truly thrive, I'd love to chat.

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References

[1] StatPearls Publishing. (2023). Chronic Inflammation. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/books/NBK493173/

[2] van Zonneveld, S.M., van den Oever, E.J., Haarman, B.C.M., et al. (2024). An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases: A Narrative Review. Nutrients, 16(16), 2646. https://doi.org/10.3390/nu16162646

[3] LeWine, H.E. (updated 2023). Foods that fight inflammation. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

[4] Marino, M., Puppo, F., Del Bo, C., et al. (2023). Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients, 15(6), 1546. https://doi.org/10.3390/nu15061546

[5] Giannakopoulou, S.P., Antonopoulou, S., et al. (2024). The Impact of Dietary Carbohydrates on Inflammation-Related Cardiovascular Disease Risk: The ATTICA Study (2002–2022). Nutrients, 16(13), 2051. https://doi.org/10.3390/nu16132051

[6] Coates, E. (2024). 5 Top Foods That Cause Inflammation. Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/foods-that-can-cause-inflammation

[7] Papier, K., et al. (2021). Higher meat intake is associated with higher inflammatory markers, mostly due to adiposity: Results from UK Biobank. https://pmc.ncbi.nlm.nih.gov/articles/PMC8754571/

[8] Scialpi, S., et al. (2025). Unraveling the Role of Foods on Chronic Anti- and Pro-Inflammatory Cytokines: A Systematic Review. Nutrients, 17(17), 2834. https://doi.org/10.3390/nu17172834

[9] Zhu, F., et al. (2024). Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. British Journal of Nutrition, 132(7), 898–918. https://doi.org/10.1017/S0007114524001405

[10] Sanchez, A., et al. (2023). The effect of an anti-inflammatory diet on chronic pain: a pilot study. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1205526