The Real Benefits of Anti-Inflammatory Eating (And How to Start)
We all want to feel energised, calm, and well, but so many of us are living with low-level inflammation without even realising it.
Chronic inflammation has been linked to bloating, fatigue, joint pain, skin flare-ups, poor sleep, stubborn weight, and even serious health conditions down the line. The good news? The food you eat every day can help calm that fire naturally.
What Inflammation Does to Your Body
Inflammation is your body’s defence system, it’s what helps you heal when you get a cut or fight off an infection. But when inflammation sticks around longer than it should (due to stress, ultra-processed foods, or poor sleep), it can start causing more harm than good.
Long-term inflammation has been linked to:
Digestive issues
Hormonal imbalances
Low energy
Increased risk of chronic disease
Premature ageing
So how can we help minimise this? We can begin looking at our lifestyle and diet.
Eat More of These
Your plate is one of your best tools to manage inflammation. Try adding more of these powerful ingredients to your weekly meals:
✅ Colourful fruits and veggies — the brighter, the better (think berries, leafy greens, peppers, tomatoes)
✅ Omega-3s — oily fish like salmon, mackerel, or plant sources like chia seeds, flaxseeds, and walnuts
✅ Herbs and spices — turmeric, ginger, cinnamon, rosemary, and garlic all have natural anti-inflammatory properties
✅ Nuts and seeds — almonds, walnuts, hemp seeds
✅ Fermented foods — sauerkraut, kimchi, natural yoghurt (great for gut health too)
Foods to Enjoy Less Often
No food is ‘bad’, but some foods do add to inflammation if they make up too much of your daily diet:
Ultra-processed snacks
Excess sugar
Highly refined oils
Excess alcohol
It’s Also Not Just What You Eat
Your lifestyle is part of the anti-inflammatory picture too.
Gentle movement, stress management and good sleep help your body recover, regulate hormones, and reduce internal stress. That’s why my platform combines short, effective workouts with breathwork, Pilates, yoga, and practical lifestyle support alongside your recipes.
Ready to make a start, but not sure how? Below is an example of daily meals you could have to support your body. Portion size depends on the individual as it really isn’t one size fits all. Here’s how you can start incorporating balanced meals into your day to day.
Your Free 3-Day Example Anti-Inflammatory Menu
Day 1
Breakfast:
Greek yoghurt (unsweetened) with chia seeds, hemp seeds, mixed berries & cinnamon.
Lunch:
Salmon fillet with a large mixed salad rocket, spinach, red cabbage, avocado, cherry tomatoes, sauerkraut & olive oil dressing.
Snack:
Coconut kefir drink + a handful of almonds.
Dinner:
Grilled chicken breast with roasted butternut squash wedges, sautéed kale & tenderstem broccoli.
Day 2
Breakfast:
3 scrambled eggs with sautéed spinach & mushrooms on thinly sliced sweet potato, plus a side of cultured coconut yoghurt with cinnamon.
Lunch:
Turkey mince lettuce wraps with avocado, shredded carrot, red cabbage, mixed seeds & a spoon of sauerkraut.
Snack:
Handful of walnuts + green tea.
Dinner:
Roast chicken thighs with parsnip mash, steamed green beans & kimchi on the side.
Day 3
Breakfast:
Protein smoothie: coconut milk, unsweetened protein powder, almond butter, chia seeds & half a banana.
Lunch:
Mixed bean & chickpea salad with avocado, cherry tomatoes, red onion, rocket, olive oil & sauerkraut and baby new potatoes.
Snack:
Handful of mixed nuts + herbal tea.
Dinner:
Lean beef stir-fry with broccoli, courgette, peppers & cauliflower rice topped with fresh coriander.
🌿 Daily Tips:
✔️ Hydrate well and aim for at least 2 litres of water daily.
✔️ Eat mindfully & chew well to help digestion.
✔️ Include fermented foods daily such as yoghurt, kefir, kimchi, sauerkraut.
✔️ Build your plate around protein, fibre & colourful veg
✨ Ready to feel energised & supported? Join my 7-day free trial for full recipes, guided workouts & wellness plans here