How does what you eat affect chronic inflammation?
How does what you eat affect chronic inflammation?
Inflammation gets a bad reputation — but it’s actually essential to survival. The problem isn’t inflammation itself; it’s when it never switches off. Chronic low-grade inflammation is now understood to be a driver of persistent pain, fatigue, and many of the most common long-term health conditions. And what you eat, three times a day, is one of the most powerful levers you have to influence it.
Acute vs chronic inflammation — what’s the difference?
Acute inflammation is your body’s healthy response to injury or infection — it’s why a sprained ankle swells, or a cut becomes red and warm. It’s short-lived and purposeful. Chronic inflammation is different. It’s a persistent, low-grade activation of your immune system that smoulders in the background, often without obvious symptoms, but over time contributes to tissue damage, pain sensitisation, metabolic dysfunction, and increased disease risk.
Diet is one of the most modifiable drivers of chronic inflammation — and one of the most underutilised tools in managing it.
How food drives or dampens inflammation
Omega-6 to omega-3 ratio
Both omega-6 and omega-3 fatty acids are essential, but they have opposing effects on inflammation. Omega-6s (found in most vegetable oils and processed foods) promote inflammatory pathways, while omega-3s (found in oily fish, walnuts, and flaxseed) counter them. The modern Western diet has a ratio of roughly 15:1 omega-6 to omega-3 — far from the 4:1 or lower that research associates with reduced inflammatory markers.
Blood sugar and insulin spikes
Rapidly digested carbohydrates — white bread, sugary drinks, ultra-processed snacks — cause sharp rises in blood glucose and insulin. These spikes trigger the release of pro-inflammatory cytokines. Over time, repeated blood sugar dysregulation is one of the most consistent dietary drivers of systemic inflammation.
Gut microbiome health
Around 70% of your immune system resides in your gut. A diverse, well-fed microbiome produces short-chain fatty acids that actively suppress inflammatory signalling. A diet low in fibre and high in ultra-processed food reduces microbial diversity, weakens the gut lining, and increases inflammatory load throughout the body — a process sometimes called “leaky gut.”
Antioxidants and phytonutrients
Colourful plant foods contain thousands of compounds that directly modulate inflammatory pathways. Polyphenols in berries, curcumin in turmeric, sulforaphane in broccoli, and quercetin in onions all have well-documented anti-inflammatory effects. A diet low in variety and plant diversity is a diet low in these natural modulators.
Saturated and trans fats
While not all saturated fat is harmful, diets high in trans fats (partially hydrogenated oils, found in many fried and packaged foods) consistently increase markers of inflammation. Trans fats are now largely banned in Australia, but ultra-processed foods high in refined oils and saturated fat still warrant attention.
Foods that inflame vs foods that protect
Anti-inflammatory
- Oily fish (salmon, sardines, mackerel)
- Extra virgin olive oil
- Leafy greens (spinach, kale)
- Berries (blueberries, strawberries)
- Walnuts and almonds
- Turmeric and ginger
- Legumes and whole grains
- Fermented foods (yoghurt, kefir)
- Colourful vegetables
Pro-inflammatory
- Ultra-processed snack foods
- Sugary drinks and juices
- Refined white bread and pasta
- Fried foods and fast food
- Margarine and shortening
- Processed meats (sausages, deli meats)
- Excess alcohol
- Artificial additives and sweeteners
- High-fructose corn syrup
Practical steps to reduce dietary inflammation
- Aim for 5–7 different coloured vegetables and fruits per day. Variety matters more than quantity alone — each colour represents different anti-inflammatory compounds.
- Include oily fish 2–3 times per week to shift your omega-6 to omega-3 ratio. If fish isn’t an option, a high-quality algae-based omega-3 supplement is a good alternative.
- Switch to extra virgin olive oil as your primary cooking and dressing fat. It’s the most well-researched anti-inflammatory dietary fat available.
- Reduce ultra-processed food gradually rather than all at once — sustainable change beats perfection. Start by replacing one processed snack per day with whole food alternatives.
- Prioritise fibre from legumes, vegetables, and whole grains to feed a healthy gut microbiome. Most Australians consume far less fibre than the recommended 25–38g per day.
- Limit added sugar to under 25g per day (about 6 teaspoons) — including in sauces, condiments, and “healthy” packaged foods where sugar is often hidden.
The bigger picture
Diet is one piece of a larger anti-inflammatory lifestyle. Regular exercise, adequate sleep, stress management, and not smoking all have significant independent effects on inflammatory markers. But food is the piece you engage with multiple times every day — and the cumulative effect of consistent, informed choices is substantial.
If you are managing a chronic pain condition, an autoimmune condition, or simply want to understand how nutrition fits into your overall health, working with a qualified exercise physiologist or allied health professional can help you build a practical, evidence-based approach.
Nutrition is one of the most powerful tools for managing chronic inflammation — and it works best alongside the right movement and lifestyle plan. Our team at Epoch Health can help you put it all together.
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