Bring inflammation back into balance

By Rebecca O-Neill, Registered Nutritional Therapist Dip mNTOI

Review check Reviewed by Holly Caske,
Nutritionist
stack of oranges balancing

Inflammation is a word we often hear, especially when talking about chronic health conditions, gut health or autoimmune disease.

But what exactly is it? And how can what we eat help to bring it back into balance?

What is inflammation?

Inflammation is a natural and essential part of the body’s immune response. It’s how the body defends itself against injury, infection, and harmful substances. When you cut your finger or catch a virus, inflammation is what helps to heal the tissue and fight off the invader. It's a short-lived and highly controlled process when everything is working as it should.

But inflammation isn’t always helpful. When the immune system becomes dysregulated, the inflammatory response can become chronic, persisting even when there’s no injury or infection to fight. Over time, low-grade, unresolved inflammation is thought to be associated with a range of health concerns, including cardiovascular and autoimmune conditions1.

In autoimmune disease, the immune system mistakes the body’s own tissues for foreign threats, leading to inflammation that is not only chronic but also misdirected. The result can be pain, fatigue, and damage to healthy tissue.

The gut-inflammation connection

The gut plays a central role in regulating inflammation. Around 70% of the immune system is located in the gut, and the trillions of microbes living there (our gut microbiota) are in constant communication with immune cells. When the gut microbiota is diverse and balanced, and the intestinal lining is healthy, this promotes a more measured immune response. But when the microbiota becomes imbalanced (dysbiosis) or when the gut barrier becomes “leaky” (intestinal permeability), inflammatory signalling can increase and potentially spill over into the rest of the body1,2.

How can food help?

While inflammation is a complex biological process, it’s strongly influenced by the foods we eat every day. Certain dietary patterns and specific foods can either promote or help calm inflammation. Here are some of the ways we can use food to support a healthier inflammatory balance:

Focus on whole, colourful plant foods

Fruits, vegetables, herbs, spices, nuts and seeds are rich in natural compounds called antioxidants and phytonutrients, which help to modulate inflammation and protect cells from damage. Aim for a wide range of colours – think of it as “eating the rainbow” - as different pigments reflect different beneficial compounds.

Prioritise healthy fats

The type of fat we eat matters. Omega-3 fatty acids – found in chia seeds, flaxseeds and walnuts – are known for their anti-inflammatory effects4. In contrast, an excess of omega-6 fatty acids (especially from processed seed oils) and trans fats can tip the balance toward inflammation. Extra virgin olive oil, avocados, and nuts provide beneficial monounsaturated fats that can support gut and immune health.

Support a healthy microbiome

Fermented foods like sauerkraut, kimchi can help maintain a more diverse and resilient gut microbiota. These microbes play a direct role in educating the immune system and producing anti-inflammatory compounds like short-chain fatty acids5.

Choose fibre rich foods

Dietary fibre feeds beneficial gut bacteria and supports a healthy gut lining. Pulses (like lentils and chickpeas), whole grains, vegetables and fruit are all rich in different types of fibre that work together to support inflammation regulation. Fibre intake is also associated with better blood sugar balance and metabolic health. Both of which may influence inflammation levels6.

Avoid/limit ultra-processed foods

Highly processed foods – often high in refined sugars, unhealthy fats, additives, and low in fibre – have been linked to increased inflammatory markers7. Regularly choosing fresh, minimally processed foods can make a meaningful difference over time.

Bringing it all together

While no single food will magically “switch off” inflammation, consistently choosing a variety of whole, nutrient-dense foods can help guide the immune system back to a more balanced state. This is particularly important for people living with autoimmune conditions, but also has benefits for anyone wanting to support long-term health, improve energy, or simply feel better day-to-day.

Supporting gut health is one of the most powerful steps we can take towards modulating inflammation. By eating in a way that nurtures both the microbiome and the immune system, we can take meaningful steps toward better health, starting with what’s on our plate.

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