Chronic inflammation is linked to many common health concerns — fatigue, joint pain, bloating, hormonal symptoms, autoimmune conditions, endometriosis, skin issues, and even weight changes.

While some inflammation is a normal part of the immune system, chronic inflammation can leave you feeling unwell, foggy, and out of balance.

The good news? Nutrition is one of the most powerful and evidence-based ways to reduce inflammation. And working with a dietitian ensures you’re using the right strategies for your body — safely, effectively, and sustainably.

Here’s how diet influences inflammation, and why personalised support matters.

What causes inflammation?

Chronic inflammation can be influenced by:

• Highly processed foods
• Unbalanced blood sugar
• Lack of fibre or plant diversity
• Low omega-3 intake
• Gut dysbiosis (imbalanced gut bacteria)
• Stress and poor sleep
• Excess alcohol
• Hormonal changes
• Autoimmune conditions

Because inflammation is multi-factorial, nutrition needs to be strategic — not restrictive or random.

Foods that help reduce inflammation

A dietitian can help you build an anti-inflammatory foundation centred around:

Extra Virgin Olive Oil

Rich in antioxidants (polyphenols) that reduce inflammation at a cellular level.

Oily Fish

Salmon, sardines, trout and mackerel provide omega-3s that help lower inflammatory markers.

Colourful Fruits & Vegetables

The more colours on your plate, the more antioxidants you get.
Aim for 4–5 cups of veg + 1–2 serves of fruit daily.

Wholegrains

Oats, quinoa, brown rice, wholegrain bread – provide fibre that feeds gut bacteria and supports blood-sugar balance.

Legumes

Chickpeas, lentils, beans — full of fibre, protein and anti-inflammatory phytonutrients.

Nuts & Seeds

Almonds, walnuts, flaxseed, chia and pumpkin seeds offer healthy fats + minerals.

Herbs & Spices

Turmeric, ginger, cinnamon, garlic-infused oil, rosemary — nature’s anti-inflammatory medicines.

Probiotic & Prebiotic Foods

Yoghurt, kefir, kombucha, sauerkraut + oats, bananas, onions (low FODMAP options available).
These support a balanced gut microbiome, which plays a major role in inflammation.

Foods that can worsen inflammation

A dietitian won’t put you on a harsh “anti-inflammatory diet,” but will help you reduce common triggers such as:

• Ultra-processed foods
• Sugary beverages
• Excess alcohol
• Trans fats and deep-fried foods
• Highly processed meats
• Excessive refined carbs
• High saturated fat intake from poor-quality sources

Reducing these helps calm the immune system and support long-term health.

Why working with a dietitian makes a big difference

Inflammation is complex — and your symptoms may be coming from multiple places (gut, hormones, stress, diet, medical conditions).

A dietitian helps you cut through the confusion and create a personalised plan.

A dietitian can help you:

• Identify your dietary triggers
• Build anti-inflammatory meals that are satisfying, not restrictive
• Improve gut health and digestion
• Stabilise blood sugar to reduce inflammatory spikes
• Support hormonal balance (endometriosis, PCOS, perimenopause)
• Manage conditions like IBS, autoimmune issues, arthritis or fatigue
• Ensure you’re meeting nutrient needs
• Reduce bloating and improve regularity
• Build realistic habits that you can maintain long-term

This isn’t about cutting out heaps of foods — it’s about supporting your body with the right ones.

The Takeaway

Chronic inflammation can impact how you feel every single day — but nutrition is one of the most effective ways to calm it.

With personalised guidance from an Accredited Practising Dietitian, you can reduce inflammation, improve energy, support your gut and hormones, and feel more like yourself again.

At The Nutrition Spot, we help you create sustainable, anti-inflammatory nutrition habits tailored to their body and lifestyle.

You don’t need another restrictive plan — you need a personalised strategy that works.

Book your anti-inflammatory nutrition consultation