Eat to Beat Inflammation: What An Anti-Inflammatory Diet Actually Looks Like
Inflammation has a bad reputation, but it’s not all bad! Acute inflammation is your body’s natural response to an injury, infection, pathogen, or virus, helping you fight off potentially harmful invaders. This sort of inflammatory response is helpful and even life saving.
However, when inflammation becomes chronic, well, that’s a different story. Long term, low-grade inflammation (commonly known as “chronic inflammation”) has been linked to everything from fatigue and joint pain to heart disease and autoimmune conditions.
The good news is that your diet and daily lifestyle habits can play a huge role in keeping chronic, low grade inflammation at bay.
In this blog, we will explore what an anti-inflammatory diet and lifestyle actually looks like, with a special focus on antioxidant-rich foods that support a vibrant, healthy body, and leave you with some top, practical tips for leading an anti-inflammatory life!
What Exactly is Chronic Inflammation?
Chronic inflammation is a prolonged state of inflammation that can last for months or years, basically until its root cause is addressed. It's characterised by a persistent presence of immune cells and chemical messengers in the body, constantly lighting small “inflammatory fires” around the body. Left unaddressed, this can lead to tissue damage and potentially contribute to various diseases.
Chronic, persistent inflammation is thought to be at the root of many chronic diseases, particularly autoimmunity, and is generally considered to be a hallmark of accelerated biological aging.
Causes of Chronic Inflammation
Chronic inflammation can be caused by a variety of factors, including persistent (usually unknown) infections, autoimmune processes, long-term exposure to irritants and chemicals, and lifestyle choices such as poor (inflammatory) diet—aka the standard western diet high in refined carbohydrates and ultra processed, “fast” foods, lack of movement, and chronic stress.
Anti-Inflammatory Eating Isn’t About Trendy, Expensive Superfoods
You don’t need to buy fancy superfood powders or overpriced supplements to support your body’s natural anti-inflammatory processes. Whilst these can be included should you want to, they are not a necessity. Our food and lifestyle habits are essential when it comes to managing and reducing inflammation and reducing our risk of chronic disease.
An anti-inflammatory lifestyle is a combination of dietary choices and habits aimed at reducing inflammation in the body.
It involves focusing on whole, unprocessed foods, particularly foods rich in omega-3 fatty acids and antioxidants, while limiting or avoiding foods that can contribute to inflammation, such as ultra processed foods, refined carbohydrates, sugar and sugary drinks, and trans fats.
An anti-inflammatory diet is balanced and nutrient-rich, not restrictive or extreme.
It’s about getting more of the good stuff in—such as antioxidants, phytonutrients, healthy fats, and fibre—and reducing the foods that stoke those little inflammatory fires.
Anti-inflammatory lifestyle habits include getting regular exercise and time outdoors, adequate sleep, good stress management, and avoiding smoking and excessive alcohol consumption.
The Anti-Inflammatory Diet Heroes
1. Antioxidants: Nature’s Defence System
Antioxidants protect your cells from oxidative stress, a significant driver of chronic inflammation. The best way to get them? Eat (and drink) the rainbow!
Colourful vegetables and berries like strawberries, blackberries, blueberries, raspberries, beetroot, red cabbage, red onion, butternut squash, cauliflower, yellow and red bell peppers, and carrots, and plenty of dark green leafy vegetables such as kale, spinach, and chard. Fill half your plate with at least two of your meals each day.
Herbs and spices, fresh and dried, such as coriander, thyme, oregano, parsley, basil, cinnamon, paprika, turmeric, ginger, rosemary and many more.
Cold pressed, organic juices made with whole-plant ingredients like ginger, turmeric, leafy greens, and citrus. TIP: Choose juices that combine vegetables, herbs, and low-sugar fruits for maximum antioxidant impact without the blood sugar spike. The JUNIUS range has you covered!
2. Omega-3 Fatty Acids: The Anti-Inflammatory Fat
Omega-3 fatty acids EPA and DHA help dampen inflammation by reducing the production of inflammatory molecules, and promoting the formation of anti-inflammatory compounds.
Best sources of EPA and DHA are oily fish like salmon, mackerel, sardines, herring, and anchovies.
Plant-based options include flaxseeds, chia seeds, and walnuts. However, be aware that these contain Alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that must be converted into EPA and DHA and this conversion is generally inefficient, with some estimates suggesting only a small percentage of ALA is converted.
Also include plenty of other healthy fats such as avocado, flaxseed, extra virgin olive oil, pumpkin and sunflower seeds, nuts, coconut oil, ghee, and real butter.
3. Polyphenols and Phytochemicals: Anti-Inflammatory, Health-protective Plant Compounds
These powerful compounds are found in plant foods and help reduce the production of pro-inflammatory cytokines (immune chemicals) and promote anti-inflammatory cytokines in the body.
Polyphenols and phytochemicals can be found in deep, dark, vibrant colourful vegetables, berries, grapes, dark chocolate (70% and above), quality green tea leaves and matcha powders, and herbs and spices.
Spice up meals with ginger and turmeric, both widely studied for their potent anti-inflammatory properties. We liken ginger and turmeric to a fire blanket that puts out all of those constantly burning little fires around the body.
4. Fibre-Rich Whole Foods: Fuel for a Healthy Gut
Your gut plays a crucial role in modulation of immune and inflammatory responses. A diet rich in fibre supports a healthy, protective microbiome—the trillions of bacteria living in your gut that influence inflammation.
Load up on those previously mentioned colourful vegetables, berries, beans and lentils, whole grains such as brown rice, quinoa and buckwheat, and nuts and seeds.
Soluble fibre (from whole oats, apples, beans, and lentils) is especially helpful.
What to Cut Back On or Avoid
Once you’ve started to add in more and more of the good stuff, it’s also important to avoid or reduce the pro-inflammatory foods habits.
Avoid cooking with seed and vegetable oils such as rapeseed, vegetable, and sunflower oil. Use ghee, coconut oil, or light olive oil instead.
Avoid ultra-processed foods (like packaged snacks, cereal, health, or protein bars, ready meals, and sugary cereals). Also try to avoid products that contain the seed and vegetable oils mentioned above.
Avoid excess sugar from confectionery, cakes, biscuits, and sugary drinks. Also avoid refined carbohydrates such as white flour foods (pasta, bread, wraps, bagels, pastries etc), opting for whole grain alternatives instead such as brown rice, spelt sourdough, and buckwheat pasta.
Reduce alcohol and avoid smoking, which have been shown to increase oxidative stress in the body and increase inflammation.
This doesn’t have to mean total elimination, rather aim to crowd out these foods by filling your plate (and glass) with more nourishing options discussed here.
Lifestyle Habits That Matter: Sleep, Stress and Movement
Eating well is essential but it's just one piece of the anti-inflammatory puzzle. Chronic stress, poor sleep, and a sedentary lifestyle can all contribute to inflammation. Supporting your body holistically helps your anti-inflammatory efforts go even further.
Our top lifestyle tips:
Prioritise getting 7–9 hours of sleep each night
Get out into daylight within 30 minutes of waking, for at least 10 minutes
Move your body in some way every single day (walking counts!)
Incorporate stress management practices into your days such as 3-5 minutes of deep breathing, time in nature, or gentle yoga
Reduce or ditch alcohol! Go for alcohol-free alternatives such as sparkling water with fresh lemon and lime, low sugar kombucha, or fruity herbal teas served cold.
Our Final Thoughts
Anti-inflammatory eating isn’t about being perfect—it’s about nourishing your body with consistent, healthy choices. By filling your plate and glass with antioxidant-rich foods (including our cold-pressed juices) and keeping inflammatory triggers in check, you can support your energy, digestion, skin, and long-term health, naturally.
