A Food-First Approach to Stopping Inflammation

If you read Chronic Inflammation: Does This Apply To You?, you learned that inflammatory cytokines can get stuck in a perpetual loop, leading to chronic inflammation. Breaking this cycle means supporting your immune system to resolve inflammation. Although this process can be complex in certain situations, a simple, food-first approach is highly effective for most people. You can track improvements in your blood markers while experiencing reduced aches, pains, swelling, stiffness, and allergies. As inflammation decreases, you’ll enjoy clearer thinking, better energy, a slimmer waistline, and smoother menstrual cycles—all thanks to an anti-inflammatory diet.

What is a Food-First Approach to Stopping Inflammation?

A food-first approach to inflammation means focusing on two main principles:

1. Eating the essential nutrients your body needs to reduce inflammation, with the goal of optimizing blood values. Testing your levels is key! In some cases, such as with vitamin D, supplements may be necessary to achieve optimal results.
2. Identifying and avoiding foods that trigger inflammation in your body. This is highly individual, as not all whole foods cause inflammation for everyone. However, processed and refined foods tend to be inflammatory for most people.

Step 1: Eat Nutrient-Rich Foods to Reduce Inflammation

We recommend testing your nutrient levels through bloodwork (Quest Labs is a reliable option) to fine-tune your diet and supplements for optimal results. Below are essential nutrients and their food sources to help your body resolve inflammation naturally:

1. Vitamin C

Vitamin C is a powerful antioxidant that strengthens your immune system. Include foods like citrus fruits, bell peppers, strawberries, tomatoes, and cruciferous vegetables. Testing plasma vitamin C levels can help ensure you’re getting enough.

2. Zinc

Zinc supports immune function and reduces inflammation. Great sources of zinc include pumpkin seeds, chickpeas, and lentils. Aim for the upper quartile of the lab reference range when testing your serum or plasma zinc levels.

3. Vitamin D

Vitamin D deficiency is common, even in sunny regions. Test your vitamin D levels in both summer and winter, and adjust your supplements accordingly. Most people need 2,000–10,000 IU of vitamin D daily to maintain optimal levels (50–80 ng/mL), which is essential for reducing inflammation.

4. Vitamin A

Vitamin A supports skin health and immune function. You can get it from colorful vegetables or animal products, though not everyone efficiently converts plant-based beta-carotene into vitamin A. Test your levels and aim for the upper quartile, as low vitamin A can contribute to inflammation and skin issues.

5. Omega-3 Fatty Acids (EPA & DHA)

Omega-3 fatty acids, found in oily fish like salmon, mackerel, and sardines, are crucial for resolving inflammation. Modern diets are often low in these fats, so testing your omega-3 levels with an Omega Check test is helpful. Aim for at least 5.5% on the lab range, with 8% or higher being ideal.

6. Glutathione

Glutathione, a powerful antioxidant, helps your immune system manage inflammation. It’s made from amino acids found in foods like eggs, meat, sunflower seeds, lentils, and tofu. You can also supplement with glutathione directly, or its precursor NAC. Aim for levels above the mid-range when testing.

Step 2: Avoid Foods That Trigger Inflammation

While no single whole food inflames everyone, it’s essential to identify foods that cause inflammation in your body. Here’s how:

1. Try an Elimination Diet

An elimination diet is a proven method to identify inflammatory foods. You might already know how some foods affect you, like wheat causing bloating or dairy triggering acne. A structured elimination diet can help you fine-tune your understanding of which foods are problematic for you. Read more about elimination diets.

2. Food Antibody Testing

Lab tests, like the Food Inflammation Test (FIT), can identify food antibodies and immune markers like complement. We like this particular test because it also includes an intestinal barrier panel to assess for a leaky gut. However, interpreting these results requires skill, as positive results don’t necessarily mean you need to avoid a food permanently.

3. Reassess Over Time

Your immune system changes, so foods that once inflamed you may not always be problematic. Reassess your diet periodically to account for these changes.

The Power of Diet in Reducing Inflammation

Instead of relying on pain relievers or anti-inflammatory supplements like CBD or curcumin, addressing inflammation through diet is a more sustainable and effective approach. Food is more than just nourishment—it’s information for your body. Each meal is an opportunity to either fuel inflammation or help resolve it.

We recommend the Food Inflammation Test (FIT) to our clients before their first appointment. This allows us to create a personalized elimination diet tailored to your specific needs right from the start.

Ready to take control of your health? Order your FIT test today and book an appointment with us to get started on your personalized plan to reduce inflammation and improve your well-being naturally!