11 foods to include in your diet to reduce inflammation

11 foods to include in your diet to reduce inflammation

If inflammation is at the root of how many women feel - bloated, tired, foggy, sore, or hormonally “off” - then food becomes one of the most powerful tools we have to calm it.

An anti-inflammatory diet isn’t about perfection or cutting everything out. It’s about consistently including foods that work with your body, supporting gut health, blood sugar balance, hormones, and the immune system.

And don't forget we have the anti inflammatory meal plans in the Zing Wellbeing app too that you can use and customise - and as well as the anti inflammatory meal plan - the mediterranean one is great for this too.

Below are 11 evidence-backed foods to include regularly if your goal is to reduce inflammation and feel better from the inside out.

Why anti-inflammatory foods matter

Chronic inflammation is often driven by:

  • poor gut health

  • blood sugar spikes

  • nutrient deficiencies

  • stress and hormonal changes

  • ultra-processed foods

The right foods help by:

  • calming the immune response

  • feeding beneficial gut bacteria

  • reducing oxidative stress

  • supporting liver detoxification

  • improving insulin sensitivity

This is why anti-inflammatory eating works best as a pattern, not a short-term fix.

11 foods to include to reduce inflammation

1. Fatty Fish (Salmon, Sardines, Mackerel)

Fatty fish are rich in omega-3 fatty acids, which help lower inflammatory markers and support heart, brain, and joint health.

Aim for 2–3 serves per week and we have 100's of recipes in the Zing Wellbeing app that are jammed full of omega-3 fatty acids.

2. Extra Virgin Olive Oil

A cornerstone of the Mediterranean diet, extra virgin olive oil contains powerful polyphenols that help reduce inflammation and oxidative stress.

Use it for salad dressings and low-heat cooking.

3. Leafy Green Vegetables

Spinach, kale, rocket, and silverbeet are packed with antioxidants, magnesium, and fibre - all important for calming inflammation and supporting gut health.

4. Berries

Blueberries, strawberries, raspberries, and blackberries are rich in polyphenols that help neutralise free radicals and reduce inflammation.

They’re also low-GI and gut-friendly. Check out the berry chia puddings in the Zing Wellbeing app - SO GOOD!

5. Turmeric

Turmeric contains curcumin, a compound shown to have strong anti-inflammatory effects. Pair it with black pepper to improve absorption.

6. Ginger

Ginger supports digestion, reduces gut inflammation, and may help relieve joint pain and nausea. It’s particularly helpful for bloating and sluggish digestion.

Make our famous Zing Wellbeing shot to get your ginger and turmeric boost - see the recipe here

7. Nuts (Especially Walnuts and Almonds)

Nuts provide healthy fats, antioxidants, and fibre. Walnuts, in particular, are a plant-based source of omega-3s.

Stick to small handfuls to keep intake balanced.

8. Fermented Foods

Foods like kefir, yoghurt, sauerkraut, kimchi, and miso support a healthy gut microbiome — which plays a critical role in regulating inflammation throughout the body.

9. Legumes

Lentils, chickpeas, and beans are high in fibre and plant-based protein, helping to stabilise blood sugar and support gut health.

Introduce slowly if your gut is sensitive.

10. Green Tea

Green tea contains catechins, which are powerful antioxidants that help reduce inflammation and support metabolic health.

11. High-Quality Protein

Protein supports muscle mass, metabolism, and blood sugar stability - all essential for managing inflammation, particularly for women over 35.

Choose lean meats, eggs, fish, tofu, tempeh, or quality protein powders.

Anti-inflammatory eating the Zing Wellbeing way

At Zing Wellbeing, anti-inflammatory eating isn’t about trends or restriction - it’s about supporting the whole woman.

Our anti-inflammatory meal plans are created by qualified nutritionists and designed to:

  • reduce inflammation triggers

  • prioritise gut health and fibre

  • support hormones and energy

  • include adequate protein at every meal

  • fit into real life

Inside the Zing Wellbeing app, members can access:

  • structured anti-inflammatory meal plans

  • over 1,500 whole-food recipes

  • plans tailored to gut health, menopause, energy, and hormone balance

  • practical guidance, not food rules

This approach helps women feel better, not just eat better.

Reducing inflammation isn’t about eliminating everything you enjoy — it’s about crowding your plate with foods that support healing.

When you consistently include anti-inflammatory foods, the body responds with better digestion, clearer thinking, improved energy, and reduced pain and bloating.

And with the right structure and support, it becomes sustainable.

You can join the Zing Wellbeing program here 

 

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