How to Reduce Inflammation Naturally, According to a Nutritionist

If you’re out and about during the holidays feeling cranky, bloated, or “off,” you’re in good company. In my work as a nutrition consultant, I see this pattern with clients all of them year: December happens (life gets fuller, habits slacker, more sugar, etc.), and the body does everything it can to keep going—until it can’t. The result? Low grade, chronic inflammation. And it’s usually something that leaves us feeling a bit uncomfortable in January. That’s why we’re sharing gentle, effective ways to help reduce inflammation. Here’s to feeling like yourself in no time.

Featured image from our interview with Radhi Devlukia-Shetty by Michelle Nash.

Not All Inflammation Is Bad

Talk about unfairly reputation. Yes, inflammation (chronic) is not good. But “inflammation” has become one of those words that feels almost dangerous in the health world. To set the record straight, inflammation is your body’s built-in repair system. It’s what you run when you catch a cold or cut your finger. We need this feedback to work properly! The problem arises when inflammation lasts longer than it should. It is mild and chronic (ie, leaky gut) rather than temporary and protective.

Anti-Inflammatory Nutrition

One of the things I’ve learned—both personally and professionally—is that reducing inflammation doesn’t work as well in a restricted area. Instead, it is more effective (and sustainable) to think about feeding. Addrather than giving out! In my kitchen and with my clients, I focus on filling plates with foods that support the body naturally:

• Lots of leafy vegetables (cooked).
• Colorful, seasonal vegetables (currently that’s beets, carrots, and squash)
• Berries
• Oily fish
• Olives
• Avocado
• Nuts and seeds
• Anything fermented (like yogurt or kimchi)
• Hot spices (such as turmeric, ginger, garlic, and cinnamon)

The goal is to always choose foods that help your body feel better. Consistent emphasis.

8 Life Support Anti-Inflammation Recipes

Some of my favorite anti-inflammatory lifestyle recipes are equal parts colorful and comforting. This diet makes learning how to reduce inflammation sound incredibly nutritious! Plus, they’re fast enough for the hustle and bustle of everyday life:

1. Bright citrus and kale salad
2. Baked salmon with roasted vegetables
3. Pumpkin overnight oats
4. Coconut curry soup
5. Fig and tahini smoothie
6. Green goddess pasta
7. A high-protein berry yogurt parfait
8. Turmeric Chicken Soup

Stress And Inflammation Go Together

You can eat all the “right” foods, but if your nervous system is always on fight or flight, your body will still hold on to inflammation. That’s why finding a way to reduce inflammation usually starts with slowing down. For me, that looks like a few daily habits: pausing for three slow breaths before I eat and taking a shower. It’s easy, it’s doable, it’s repeatable. For clients, I often recommend the same. Those little safety signals are what really help the body get out of a stressed, inflammatory state.

Gentle Movement to Improve Circulation

Movement has been one of my most trusted tools for reducing inflammation naturally. Gentle, consistent movement improves circulation, supports the lymphatic system, and helps the body eliminate metabolic waste. I strongly believe that exercise does not have to be intense to be effective. A daily walk, slow yoga, bodyweight exercises, or even a few minutes of dancing in the kitchen all count. If I’m feeling too burnt out or out of energy, I lean towards gentle movement rather than pushing myself harder.

Don’t Look Down on Sleeping and Drinking Water

In my practice, sleep and hydration are two of the most underrated (and very powerful) pieces of the anti-inflammatory process. When we don’t sleep, stress hormones rise, and inflammation follows. I’ve seen huge changes in clients’ energy, digestion, and even skin by prioritizing 7-9 hours of sleep. Hydration is equally important: water helps the body flush out daily toxins from air pollution, heavy metals, and environmental exposures. I always keep a water bottle nearby (and extra mineral electrolytes!).

Simple Daily Habits

Reducing inflammation does not require a complete lifestyle change. Small habits add up! In my life, that looks like choosing clean personal care products, filtering my drinking water, and being careful with household cleaners. With clients, I focus on practical changes: more whole foods, more regular exercise, better sleep (love this AG1 sleep support), and more manageable stress habits. These are not glamorous habits, but they are ones that always make people feel better about their bodies.

This post was last updated on January 24, 2026, to include new information.