How to Reduce Inflammation in the Body Naturally

Inflammation is a natural immune response. It is your body’s way of protecting itself from injury, toxins, or infection. Acute inflammation occurs as a part of this process. When inflammation becomes chronic, however, it can begin to harm rather than heal. Persistent inflammation has been linked to many health challenges, including autoimmune conditions, skin concerns, mood changes, and digestive imbalances.

Many people experience symptoms of inflammation daily without realizing it. These may include fatigue, joint or muscle discomfort, skin changes, bloating, and brain fog. If you have ever felt “off” but could not pinpoint the reason, your body may be signaling underlying inflammation.

As a functional medicine physician, I focus on identifying and addressing the root cause of these symptoms. Targeting inflammation with functional medicine explores how it impacts the entire body and how a personalized approach to healing can address the imbalances at the source. This approach looks beyond temporary fixes and examines how diet, lifestyle, gut health, and environmental factors impact the immune system. If you are wondering how to reduce inflammation in the body, a holistic and natural approach can be powerful and effective. This involves understanding the signs of inflammation, such as chronic pain and fatigue, and implementing an anti-inflammatory diet.

Learn more about the inflammation epidemic with Dr. Will Cole on this episode of Take Back Your Health™

5 Signs of Inflammation in the Body

Chronic inflammation does not always produce obvious symptoms. The signs can be subtle and easy to overlook. Recognizing these early can empower you to take proactive steps toward achieving wellness.

1. Digestive Distress

Your gut is closely linked to your immune system. Inflammation in the gut can lead to symptoms such as bloating, gas, constipation, or loose stools. You may also develop sensitivities to foods you previously tolerated well. These sensitivities are often the result of an imbalanced gut microbiome or compromised intestinal barrier.

2. Fatigue and Brain Fog

Do you feel tired even after a full night’s sleep? What about experience trouble concentrating or remembering words? These are common signs of inflammation impacting your brain and nervous system. When inflammation persists, it may interfere with neurotransmitter production and cellular energy, affecting mood, focus, and cognition (1).

3. Skin Flare-Ups

The skin is often a mirror of what is happening internally, especially in your gut. Inflammatory conditions such as acne, eczema, psoriasis, or unexplained rashes may be a sign of immune dysregulation. Toxins, allergens, or an imbalanced gut may all contribute to these flare-ups.

4. Joint and Muscle Discomfort

Aching joints or muscles without recent injury can signal inflammation. This discomfort may worsen with certain foods or environmental triggers. Many people living with autoimmune conditions experience these symptoms as part of their daily lives.

5. Mood Swings and Irritability

The gut and brain are deeply connected. When the gut is inflamed, it can disrupt neurotransmitter function, leading to mood changes, irritability, or anxiety. This is sometimes referred to as the “gut-brain axis” and is a key area of focus in functional medicine.

Top Foods That Can Help Support Your Inflammatory Response

Let us take a look at foods that can help calm your body’s inflammatory response and nourish your immune system. Eating a variety of anti-inflammatory foods is one of the most effective strategies to fight inflammation naturally. These foods not only provide essential nutrients but also help reduce the underlying triggers that cause inflammation in the body.

1. Leafy Greens and Colorful Veggies

Vegetables are rich in fiber, vitamins, and antioxidants that support immune function. Spinach, kale, Swiss chard, broccoli, and bell peppers all provide nutrients that can help the body respond to inflammation in a balanced way.

2. Omega-3-Rich Foods

Wild-caught salmon, sardines, flaxseed, and walnuts contain omega-3 fatty acids that help support immune regulation. These nutrients are essential for cellular health and have been shown to influence pathways involved in inflammation (2).

3. Herbs and Spices That Help Calm Inflammation

Turmeric, ginger, rosemary, and cinnamon contain compounds that may support the body’s inflammatory response. Curcumin, the active component in turmeric, has been widely studied for its antioxidant properties and ability to support a healthy immune system.

4. Gut-Supportive Foods

A strong gut is essential for managing inflammation. Bone broth provides collagen and amino acids that help strengthen the gut lining. Coconut contains medium-chain fatty acids that support digestion, while peppermint can help ease bloating and promote intestinal balance.

5. Berries and Antioxidant-Rich Fruits

Blueberries, raspberries, cherries, and pomegranates are high in polyphenols and other antioxidants. These compounds help protect cells from oxidative stress and support healthy immune responses.

What to Avoid When Reducing Inflammation

Some foods may add fuel to the fire, especially if your immune system is already overactive.

1. Refined Sugar and High-Fructose Corn Syrup

Sugary foods such as candy, soda, pastries, and sweetened yogurts can increase blood sugar spikes and encourage inflammatory responses. Excess sugar has also been linked to gut microbiome imbalances and insulin resistance (3).

2. Gluten and Dairy (for Sensitive Individuals)

Many people with autoimmune conditions are sensitive to gluten and dairy. These proteins may increase intestinal permeability, leading to immune reactivity and systemic inflammation. Eliminating them, even temporarily, may help reduce symptoms.

3. Artificial Additives and Preservatives

Processed meats, fast food, and packaged snacks often contain artificial ingredients that can stress the liver and immune system. These chemicals may trigger or worsen inflammation in sensitive individuals.

4. Seed Oils High in Omega-6 Fatty Acids

Corn, soybean, sunflower, and canola oils are often used in processed foods. They contain high amounts of omega-6 fats, which may disrupt the omega-6 to omega-3 balance in the body.

5. Alcohol and Excessive Caffeine

Alcohol and large amounts of caffeine can irritate the digestive tract and disrupt sleep and hormone balance. All of these factors may contribute to chronic inflammation if not managed properly.

Natural Remedies for Inflammation

In addition to dietary changes, many people find that natural remedies can support their body’s ability to manage inflammation. Consider exploring these options, and look for high-quality supplements that meet high purity standards.

1. Curcumin (From Turmeric)

Curcumin is a powerful antioxidant found in turmeric. It supports cellular health and modulates immune pathways that influence inflammation. Look for a bioavailable curcumin supplement to ensure optimal absorption and benefit (4).

2. Omega-3 Fatty Acids (EPA & DHA)

Fish oil or algae-based omega-3 supplements provide essential fatty acids that promote immune balance. These nutrients support heart, brain, and joint health and may help reduce inflammatory activity when consumed regularly.

3. Glutamine and Collagen

Glutamine is an amino acid that fuels intestinal cells and supports gut barrier integrity. Collagen provides structural proteins that help repair and strengthen the gut lining. Both are valuable for individuals with digestive symptoms and immune concerns.

4. Probiotics and Prebiotics

A healthy microbiome plays a central role in immune function. Probiotics introduce beneficial bacteria into the gut, while prebiotics feed those bacteria. Together, they help support microbial balance and regulate inflammatory signals.

5. Adaptogens and Herbal Support

Herbs such as ashwagandha, holy basil, and rhodiola help the body adapt to stress. Chronic stress is a known contributor to immune imbalances. Supporting the adrenal system with adaptogenic herbs can be a helpful step toward restoring balance.

Start Supporting Your Body Today

Chronic inflammation can affect many areas of the body, from digestion and mood to energy and skin. By making supportive changes to your diet, lifestyle, and supplement routine, you can take incremental steps toward better health and vitality. Choosing more anti-inflammatory ingredients, learning to spot the early signs of inflammation in the body, and incorporating nutrient-dense foods into your life will allow your body to fight inflammation more effectively over time.

Start small. Try swapping one meal with a nutrient-dense option. Replace sugary snacks with antioxidant-rich berries. Or begin a calming bedtime routine to reduce stress. Foundational supplements, such as curcumin, glutamine, or omega-3s, can also provide powerful support as you begin your healing journey.

Explore AMMD™’s complete line of gut, immune, and inflammation support supplements to help your body restore balance naturally.