How to Reduce Inflammation Naturally
Inflammation is not inherently bad — it is the body’s natural healing response. But when it becomes chronic and low-grade, running quietly in the background for months or years, it becomes a driver of many of the most common health problems. The good news: diet, movement and stress are powerful levers.
The anti-inflammatory diet
The most powerful lever is what you eat. An anti-inflammatory eating pattern includes:
- Plenty of vegetables and fruits — especially leafy greens, berries and colourful produce.
- Oily fish — salmon, mackerel, sardines, rich in omega-3 fats.
- Extra virgin olive oil — the fat at the heart of the Mediterranean diet.
- Nuts and seeds — walnuts and flaxseed are particularly rich in omega-3.
- Whole grains — oats, brown rice, quinoa in preference to refined grains.
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- Turmeric — curcumin is one of the most studied natural anti-inflammatories; see our turmeric guide. Take with black pepper. Try as golden milk.
- Ginger — warming and anti-inflammatory; see our ginger guide.
- Ashwagandha — an adaptogen that helps modulate the stress-inflammation link; see our ashwagandha guide.
Foods to reduce or avoid
Processed foods, refined sugars, refined vegetable oils, trans fats, excess alcohol and processed meat all increase inflammation. Reducing these while increasing whole plant foods makes the greatest dietary impact. For joint pain driven by inflammation, see joint pain remedies and arthritis.
Movement, sleep and stress
- Regular moderate exercise has well-documented anti-inflammatory effects.
- Good sleep — poor sleep is a key driver of chronic inflammation. See our sleep guide.
- Stress management — chronic stress raises cortisol and promotes inflammation. See how to lower cortisol naturally.
The Ayurvedic view
Ayurveda links excess inflammation to aggravated pitta — the fire principle — and treats it with cooling foods, anti-inflammatory herbs, and lifestyle practices that calm heat in the body and mind. See our pitta guide and explore Ayurveda.
Frequently asked questions
What reduces inflammation in the body naturally?
An anti-inflammatory diet, regular moderate exercise, good sleep, stress management and anti-inflammatory herbs like turmeric and ginger all support a healthy inflammatory response.
What is the most anti-inflammatory food?
Oily fish, extra virgin olive oil, berries, leafy greens and turmeric are among the most consistently supported. The overall dietary pattern matters most.
Does turmeric reduce inflammation?
Turmeric's curcumin has been extensively studied for anti-inflammatory properties. Take with black pepper for best effect. Food amounts are gentle; concentrated supplements need professional guidance.
Does exercise reduce inflammation?
Yes. Regular moderate exercise has well-documented anti-inflammatory effects. Walking, swimming, yoga and moderate strength training are all supportive.
What foods cause inflammation?
Processed foods, refined sugars, refined vegetable oils, trans fats, excess alcohol and processed meat are linked to increased inflammation.
References & further reading
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