How to Reduce Inflammation Naturally, According to a Nutritionist

If you’re feeling down, bloated, or just “off” after the holiday season, you’re in good company. In my work, nutrition consultantI see this pattern in my client every 2019: When December rolls around (life is fuller, routines are looser, sugar is on the rise, etc.), your body is going all out until it can’t keep up. result? Mild chronic inflammation. And that often makes us feel uncomfortable in January. That’s exactly why we’re sharing gentle, sustainable ways to help calm inflammation. You’ll be able to be yourself in no time.

Featured image from Michelle Nash’s interview with Radhe Devrkia-Shetty.

Not all inflammation is bad

please talk about unfair reputation. Yes, excessive (chronic) inflammation is bad. But “inflammation” has become one of those words that almost feels like a bad name in the wellness world. Let me be clear: Inflammation belongs to your body. Built-in repair system. It’s something you go to when you catch a cold or cut your finger. This response is required for proper functioning. The problem occurs when the inflammation lasts longer than necessary. Instead of being temporary and protective, it becomes low-grade and chronic (i.e. leaky gut).

nutritious anti-inflammatory foods

One thing I’ve learned both personally and professionally is that reducing inflammation doesn’t work well when it’s restricted. Instead, it’s much more effective (and sustainable) to think in terms of nutrition. additioninstead of pulling! In my own kitchen and with my clients, I focus on filling your plate with foods that naturally support your body.

• lots of (cooked) leafy vegetables
• Colorful seasonal vegetables (currently beets, carrots, and pumpkin)
• berries
• fatty fish
• olive
• avocado
• nuts and seeds
• Fermented foods (yogurt, kimchi, etc.)
• Warming spices (turmeric, ginger, garlic, cinnamon, etc.)

The goal is to consistently choose foods that help calm your body. Value consistency.

8 recipes to support an anti-inflammatory lifestyle

Some of my favorite recipes for anti-inflammatory living are colorful and comforting. These meals make learning how to reduce inflammation feel incredibly nutritious. Plus, it’s fast enough to handle the hustle and bustle of everyday life.

1. Bright kale and citrus salad
2. Grilled salmon with roasted vegetables
3. pumpkin overnight oats
4. coconut curry soup
5. fig and tahini smoothie
6. green goddess pasta
7. High protein berry yogurt parfait
8. turmeric chicken immunity soup

Stress and inflammation are closely linked

You can eat all the “right” foods, but if your nervous system is in constant fight-or-flight mode, your body will remain inflamed. This is why finding ways to reduce inflammation often starts with slowing it down. For me, it looks like some daily ritual. Try holding your breath three times before eating or humming while taking a shower. Simple, doable, and reproducible. I often encourage my clients to do the same. These small safety signals really help the body escape stress and inflammatory conditions.

Promote blood circulation with gentle movements

Physical activity is one of my most reliable tools for naturally reducing inflammation. Gentle, consistent movements improve circulation, support the lymphatic system, and aid in drainage from the body. metabolic waste products. I’m a big believer that you don’t have to do strenuous exercise to reap the benefits of a workout. A daily walk, slow yoga, bodyweight exercises, or even dancing in the kitchen for a few minutes are all important. Try softer movements without overdoing it, especially when you’re inflamed or exhausted.

Don’t underestimate sleep and hydration

In my research, sleep and hydration are two of the most underrated (and most powerful) ways to reduce inflammation. Lack of sleep increases stress hormones and causes inflammation. I’ve seen huge changes in my clients’ energy, digestion, and even their skin just by prioritizing 7 to 9 hours of quality sleep. Hydration is equally essential. Water helps rid your body of daily toxins from air pollution, heavy metals, and environmental exposures. I always keep a water bottle nearby (also filled with electrolytes to replenish minerals!).

easy daily habits

Reducing inflammation doesn’t require a complete lifestyle overhaul. Small habits add up! In my own life, it’s similar to choosing cleaner personal care products, filtering drinking water, and being mindful of household cleaners. I focus on practical changes with my clients. Eat more whole foods, move regularly, and sleep better (I love this) AG1 sleep support), and manageable stress rituals. These aren’t flashy habits, but they are habits that keep people in good shape.

Edie Horstman

Edie is the founder of the nutrition coaching business Wellness with Edie. Due to her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.

This post was last updated on January 24, 2026 with new insights.