Inflammation and Diet: Foods to Embrace and Foods to Avoid

Let’s talk about something that doesn’t get nearly enough attention—inflammation. I’m not talking about the kind that happens when you sprain your ankle or accidentally slice your finger while cutting veggies (been there). I’m talking about chronic inflammation—the kind that simmers under the surface, quietly wrecking havoc on our health over time.

Here’s the thing I wish someone had told me years ago: your diet is either helping your body cool that fire… or it’s adding fuel to it. And for so many women I work with, understanding the connection between diet and inflammation is the missing piece in their weight loss and wellness puzzle.

Now, before you roll your eyes and think, “Here we go again with another list of ‘good’ and ‘bad’ foods,” stick with me. This isn’t about perfection, guilt, or banning all your favorite things. This is about awareness, empowerment, and figuring out what actually works for your body—because not every trending diet on Pinterest is going to get you there.

I’ve seen firsthand—both in my own life and in countless patients and coaching clients—how small dietary shifts can reduce inflammation, ease joint pain, regulate blood sugar, boost mood, and support sustainable weight loss. But girl, it didn’t happen overnight. It’s been a slow dance of learning what makes my body thrive… and what makes it puff up like a marshmallow.

So let’s dig in. I’ll walk you through the biggest lessons I’ve learned about anti-inflammatory eating—what to eat more of, what to be mindful about, and how to make changes without losing your mind (or your social life).

First: What Even Is Chronic Inflammation?

If you’ve ever woken up feeling sore, bloated, foggy, or just kinda “meh” for no obvious reason… that might be inflammation talking.

Chronic inflammation happens when your immune system stays switched on all the time. Instead of turning off after fighting off a cold or healing a wound, it keeps firing, damaging cells and tissues in the process.

Research links chronic inflammation to heart disease, diabetes, autoimmune conditions, obesity, depression, and even cancer. And while genetics and stress play a role, an anti-inflammatory diet is one of the biggest controllable factors. That’s good news! It means you have more power than you might think.

Foods That Fan the Flames 🔥 (A.K.A. What I Learned the Hard Way)

Okay, let’s rip the Band-Aid off and talk about the culprits. These are the foods that tend to increase inflammation in the body. I didn’t cut them all out at once—trust me, that’s a recipe for burnout—but I learned to notice how I felt after eating them.

1. Refined Sugar

Oof. This one was tough. I used to think I just had a “sweet tooth,” but really, I was stuck in a cycle of sugar highs and crashes that left me bloated and cranky. Refined sugar—especially in sodas, candies, baked goods, and even sneaky places like salad dressings—triggers an inflammatory response in the body.

If you’re curious about how your blood sugar reacts to different foods, grab my free ‘What Spikes Me?’ tracker. It’s a 7-day experiment to help you see how sugar and carbs affect your unique body.

2. Ultra-Processed Foods

Think boxed snacks, frozen meals, flavored chips, and drive-thru goodies. These are often loaded with refined oils, additives, preservatives, and hidden sugars. They hijack your taste buds and leave your gut health in shambles. When I swapped some of these for real, whole foods, my energy (and digestion) totally changed.

3. Industrial Seed Oils

We’re talking soybean, corn, safflower, and canola oils—those cheap oils used in almost every packaged snack and restaurant meal. They’re high in omega-6 fatty acids, which aren’t bad in small amounts, but in excess, they throw off your body’s inflammatory balance. I started reading labels and cooking more with olive oil, avocado oil, and even grass-fed butter.

4. Excess Alcohol

I’m not here to ruin girls’ night out, promise. But if you’re drinking regularly—even “just a glass of wine a day”—it can lead to increased gut permeability and systemic inflammation. I now treat alcohol like dessert: something to enjoy occasionally and intentionally.

Foods That Fight the Fire 🔥 (Yes, Please, More of These)

Once I got curious about adding anti-inflammatory foods instead of obsessing over what to cut out, everything shifted. The goal isn’t restriction—it’s nourishment. These are the foods that make me feel like my best self (and they’re delicious, too).

1. Leafy Greens and Colorful Veggies

Think spinach, kale, arugula, beets, bell peppers, red cabbage, and broccoli. These are loaded with antioxidants, vitamins, and fiber that cool inflammation. I try to eat a variety of colors every day—kind of like building a rainbow on my plate.

Pro tip: Roast your veggies in avocado oil with some sea salt and garlic powder. Total game changer.

2. Fatty Fish

Wild-caught salmon, sardines, mackerel—these are rich in omega-3 fatty acids, which actively fight inflammation. I aim for at least two servings a week. (If fish freaks you out, a good-quality omega-3 supplement can help.)

3. Berries, Cherries, and Citrus

Blueberries are basically little antioxidant bombs. And tart cherries? So good for sore muscles. These fruits are naturally sweet but have a low glycemic impact—meaning they won’t spike your blood sugar like processed sweets will.

4. Nuts, Seeds, and Avocados

These are my go-to snacks when I need something satisfying. They’re packed with healthy fats and fiber that help reduce inflammation. A handful of walnuts or a spoonful of chia pudding can go a long way.

5. Herbs and Spices

Turmeric (with a pinch of black pepper), ginger, garlic, rosemary—these aren’t just flavor-makers. They’ve got serious anti-inflammatory benefits. I keep a turmeric-ginger tea on hand for when I’m feeling sluggish or achy.

What Helped Me Stick With It (Without Losing My Mind)

Let’s be real: changing how you eat can feel overwhelming, especially when you’ve spent years yo-yo dieting or emotionally eating (guilty 🙋‍♀️). Here’s what helped me actually stick with anti-inflammatory eating without spiraling into diet culture.

• I focused on adding, not restricting. Every time I added a veggie, some protein, or a handful of seeds, I was giving my body something helpful.

• I prepped my fridge with “grab-and-go” anti-inflammatory snacks. Things like hard-boiled eggs, cut veggies with hummus, chia pudding, or turkey roll-ups with mustard and pickles.

• I stopped labeling food as “bad.” Food isn’t good or bad. It either makes you feel better or it doesn’t. That shift alone took so much guilt off my plate—literally.

• I tracked how I felt. Not calories. Not macros. Just mood, energy, and how my clothes fit. That’s why I created the What Spikes Me? workbook—so you can discover your own patterns too.

• I challenged my inner critic. That little voice that says “you always fail at this” or “you’ll never be healthy.” That voice is lying, and if you need help silencing it, download my free Inner Critic’s Playbook. It’s packed with real-life mindset tools I use with clients (and myself) daily.

So, What Now?

If you’re wondering where to start, here’s what I’d tell my best friend:

1. Pick one food swap this week. Maybe it’s swapping sugary creamer for nut milk and cinnamon. Maybe it’s trying a new veggie. Just one.

2. Print out the What Spikes Me tracker. Get curious—not judgmental—about how food is affecting you.

3. Download the Inner Critic Playbook. Because food changes are so much easier when your mindset is on your side.

4. Remember: you’re not doing this alone. I’m here, cheering for you every step of the way.

Want Help Personalizing All This?

If you’re tired of second-guessing every bite or falling off the wagon again, I’ve got your back.

As a nurse and health coach, I specialize in helping women ditch the diet rules, reduce inflammation, and feel good in their bodies again—without obsession or overwhelm. We go deeper than just food. We look at your sleep, stress, blood sugar, and that sneaky inner critic that keeps sabotaging your progress.

I offer free 60-minute consultations so we can talk about what’s going on and whether coaching is the right next step for you. No pressure—just real, personalized support.

👉 Book your free session here
👉 Download The Inner Critic’s Playbook
👉 Try the 7-Day What Spikes Me Glucose Tracker

Let’s work together to calm the inflammation, one bite at a time. ❤️

You deserve to feel amazing in your skin.