Reduce Chronic Inflammation Through Diet
Chronic low-grade inflammation is the common thread linking heart disease, diabetes, autoimmune conditions, and premature ageing. Most of it is driven by what you eat — and can be reversed by what you stop eating.
60%+
Of chronic diseases have an inflammatory component
3x
Higher heart disease risk with elevated hs-CRP levels
Reversible
Dietary inflammation can improve within weeks of change
The Top 5 Dietary Drivers of Inflammation
Seed & vegetable oils
Common sources: Canola, soybean, sunflower, cottonseed, corn oil
Extremely high in omega-6 linoleic acid, converted to pro-inflammatory metabolites when consumed in excess.
Refined sugar & fructose
Common sources: Soft drinks, fruit juice, lollies, baked goods, sauces
Drives advanced glycation end-products (AGEs), increases uric acid, and feeds inflammatory gut bacteria.
Refined grains
Common sources: White bread, pasta, cereals, crackers, pastries
Rapidly spike blood glucose and insulin, triggering oxidative stress and inflammatory cascading.
Ultra-processed foods
Common sources: Packaged snacks, fast food, frozen meals, protein bars
Contain emulsifiers, preservatives, and additives that disrupt gut barrier function and microbiome diversity.
Trans fats
Common sources: Margarine, deep-fried foods, some peanut butters, bakery items
Directly damage blood vessel endothelium, increase LDL oxidation, and trigger inflammatory cytokine production.
Anti-Inflammatory Foods We Emphasise
Fatty fish
Examples: Salmon, sardines, mackerel, anchovies
Rich in EPA and DHA omega-3s that directly compete with omega-6 for inflammatory enzyme pathways.
Extra virgin olive oil
Examples: Cold-pressed, high-polyphenol varieties
Contains oleocanthal — a natural compound with anti-inflammatory potency comparable to ibuprofen.
Leafy greens & cruciferous vegetables
Examples: Spinach, kale, broccoli, cauliflower
High in sulforaphane that activates the body's NRF2 anti-inflammatory defence pathway.
Eggs & organ meats
Examples: Whole eggs, liver, bone marrow
Provide choline, retinol, and fat-soluble vitamins (A, D, K2) that support immune regulation.
Herbs & spices
Examples: Turmeric, ginger, rosemary, oregano, cinnamon
Concentrated sources of anti-inflammatory polyphenols with extensively studied mechanisms.
Our Approach
Inflammatory Marker Assessment
We review hs-CRP, fasting insulin, HbA1c, homocysteine, ferritin, and other markers to establish your inflammatory baseline.
Eliminate Pro-Inflammatory Foods
Systematic removal of seed oils, refined sugars, processed grains, and ultra-processed foods.
Build an Anti-Inflammatory Plate
Replace inflammatory foods with fatty fish, olive oil, pastured meats, eggs, leafy greens, and anti-inflammatory spices.
Gut Health Restoration
Address intestinal permeability through bone broth, fermented foods, and removal of gut irritants.
Monitor & Refine
Regular blood work to track inflammatory markers alongside symptom monitoring.
Frequently Asked Questions
How do I know if I have chronic inflammation?
Chronic low-grade inflammation is often 'silent' — you may not feel obviously sick but experience fatigue, brain fog, joint stiffness, skin issues, or digestive problems. Blood tests can reveal it: elevated hs-CRP (above 1.0 mg/L), high fasting insulin, or elevated homocysteine.
How quickly can I reduce inflammation through diet?
Some markers respond surprisingly quickly. Many clients see hs-CRP improvements within 4–8 weeks. Joint stiffness and brain fog often improve within 2–3 weeks. Deeper markers may take 3–6 months.
Is inflammation always bad?
Acute inflammation is essential — it's your body's healing response. The problem is chronic low-grade inflammation that persists for months or years, driven by dietary and lifestyle factors. Our goal is to reduce the chronic, unnecessary inflammation while preserving natural healing responses.
Can I just take anti-inflammatory supplements?
Supplements like fish oil and curcumin can be helpful adjuncts, but they cannot overcome a pro-inflammatory diet. We focus on removing the causes of inflammation first, then consider targeted supplementation where evidence supports it.
What's the connection between inflammation and weight gain?
Adipose tissue — particularly visceral fat — actively produces inflammatory cytokines. Inflammation in turn worsens insulin resistance, promoting further fat storage. Low carb eating addresses both sides of this cycle.
Start Reducing Inflammation Today
Book a free 15-minute consultation to discuss your inflammatory markers and how dietary change can make a measurable difference.