Anti-inflammatory eating without restriction

“Anti-inflammatory eating” often sounds complicated and restrictive.

For many, it brings to mind long lists of foods to avoid, expensive ingredients, or another version of “clean eating.” But chronic inflammation doesn’t settle because you’ve eaten perfectly. It settles when the body feels consistently supported and nourished.

“Anti-inflammatory eating isn’t about avoiding inflammation altogether – it’s about giving your body what it needs to resolve it efficiently.”

Looking at the body as a whole, low-grade inflammation reflects how well the immune, nervous, and metabolic systems are supported. Blood sugar balance, gut health, sleep quality, stress levels, and nutrient intake all play a role.

The most effective approach isn’t restriction, but simple, repeatable additions that work in real life.

What anti-inflammatory eating really means

Inflammation itself isn’t the enemy. Acute inflammation is essential for healing and immune defence. Problems arise when inflammation becomes chronic, often driven by lifestyle pressures rather than any single food.

“Using herbs and spices generously in everyday cooking is a quietly powerful anti-inflammatory habit.”

Anti-inflammatory eating isn’t about avoiding inflammation completely – it’s about providing the nutrients and conditions your body needs to resolve inflammation efficiently. Consistency beats perfection every time.

Oily fish: affordable brain & body support 🐟

Oily fish like sardines, mackerel, and salmon are anti-inflammatory powerhouses.

They provide:

• Omega-3 fatty acids (EPA & DHA) that resolve inflammation rather than just suppress it
• High-quality protein, vitamin A & D
• Zinc, iodine, and selenium to support immune and metabolic health

“Tinned fish is convenient, affordable, and long-lasting. Regular inclusion matters more than worrying about fresh vs tinned.”

Tips for including oily fish:

• Top warm toast with sardines or mackerel
• Fold into stir-fries or roasted vegetables
• Mix into soups or salads for a nutrient boost

Mercury note: Smaller oily fish are naturally low in mercury and safe to eat regularly.

Polyphenols: colourful meals for inflammation support 🥦

Polyphenols are plant compounds that:

• Support blood vessel health
• Feed beneficial gut bacteria
• Help regulate inflammatory pathways

Instead of chasing “superfoods,” focus on colour and variety:

• Deep greens, reds, and purples
• Bitter flavours like fennel and radicchio
• Berries, apples, and pears (with peel)

“Eating a wide range of fruits and vegetables, organic or not, is far more anti-inflammatory than avoiding them for perfection.”

Olive oil: more than a drizzle 🫒

Extra virgin olive oil contains polyphenols that support:

• Inflammatory balance
• Gut health
• Blood vessel function

Tips for choosing olive oil:

• Extra virgin, not refined
• Dark glass bottles or tins
• Single-origin oils if possible

Even modest, regular use contributes to anti-inflammatory benefits – drizzle over vegetables, finish dishes, or lightly sauté.

Herbs & spices: flavour + inflammation allies 🌿

Herbs and spices are easy ways to support inflammation:

• Reduce reliance on ultra-processed sauces
• Enhance gut microbiome diversity
• Influence inflammatory pathways

“Experimenting with flavours in your herbs and spices cupboard reduces reliance on packet sauces and ultra-processed foods, helping your body resolve inflammation naturally.”

Use them generously in: stir-fries, soups, curries, and traybakes.

Why restriction often backfires

Inflammation is rarely caused by a single food. It’s driven by patterns:

• Blood sugar stability
• Gut microbiome balance
• Overall stress and lifestyle
• Nutritional quality of the diet

“Aggressive restriction can increase stress hormones, disrupt blood sugar regulation, and often worsen inflammation over time.”

Sustainable, flexible eating supports the body far better than rigid rules.

Lifestyle factors: support inflammation beyond food

Anti-inflammatory living isn’t just about what’s on your plate. Other foundations include:

• 🛌 Sleep: critical for immune repair and inflammation resolution
• 💧 Hydration: supports circulation, digestion, and nutrient transport
• 🏃 Movement: improves insulin sensitivity and reduces inflammatory signalling

“Anti-inflammatory living isn’t about perfection. It’s about aiming for better, taking small steps, and supporting your foundations.”

 

Bottom line:
Anti-inflammatory eating works best when it’s simple, flexible, and consistent. Focus on small, repeatable habits: colourful plant foods, oily fish, polyphenols, olive oil, herbs, and spices – combined with good sleep, hydration, and movement.

Your body responds to support, not restriction. Even small adjustments can reduce inflammation and help you feel healthier and more resilient.

About the Author

Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director atIntegral Wellness – a nutrition and health clinic specialising in cardio-metabolic health. Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver and heart disease, and weight challenges.