Inflammation is a natural part of the body’s immune response — but when it becomes chronic, it may contribute to a wide range of health issues.

From joint pain and fatigue to digestive discomfort and low mood, persistent inflammation is now recognised as a contributing factor in many long-term conditions.

This article explores what inflammation is, how it affects your body and mind, and what you can do to help reduce it — including evidence-backed changes to your diet and lifestyle.

What Is Inflammation?

Inflammation is the immune system’s response to injury, infection, or harmful stimuli. When you cut your finger or catch a virus, your body triggers an acute inflammatory response: blood flow increases to the area, and white blood cells work to heal damaged tissue.

This type of short-term inflammation is helpful and necessary. However, problems arise when inflammation becomes long-lasting (chronic) — often at a low level and without clear symptoms. This chronic inflammation is associated with a range of conditions, including:

• Type 2 diabetes

• Cardiovascular disease

• Autoimmune diseases

• Depression

• Irritable bowel syndrome (IBS)[1]

How Chronic Inflammation Affects the Body:

Brain and Mental Health

Emerging research suggests that chronic inflammation may play a role in mood disorders. Elevated levels of pro-inflammatory cytokines have been found in individuals with depression and anxiety, and some studies indicate that inflammation may affect neurotransmitters like serotonin and dopamine.

In one large UK study, individuals with higher inflammation markers had a significantly increased risk of developing depression and psychosis later in life. [2]

Digestion and Gut Health

Inflammation in the digestive tract can affect gut barrier function and alter the microbiome — the trillions of bacteria that live in the gut. Disruptions in this microbial balance are associated with inflammatory bowel conditions such as Crohn’s disease and ulcerative colitis.

Even in people without diagnosed IBD, low-grade inflammation may contribute to symptoms of bloating, discomfort, and irregular bowel habits. According to the NHS, dietary and lifestyle changes are often the first recommended steps in managing IBS symptoms [1].

Joints, Muscles and Fatigue

Inflammation can also affect muscles and joints. In conditions such as rheumatoid arthritis, the immune system mistakenly targets healthy tissues, leading to pain, swelling, and stiffness.

Systemic inflammation is also thought to contribute to generalised fatigue, particularly in autoimmune conditions or long COVID.

Inflammation and Arthritis: What’s the Link?

Inflammation plays a key role in various forms of arthritis. In inflammatory arthritis — such as rheumatoid arthritis or psoriatic arthritis — the immune system attacks the joints, causing swelling, pain, and reduced mobility.

Even in osteoarthritis, traditionally seen as a “wear and tear” condition, low-grade inflammation is thought to contribute to joint damage and pain over time.

According to the NHS, managing inflammation is central to arthritis treatment [3]. Several dietary and lifestyle approaches covered in this article are particularly relevant to arthritis management:

• As discussed under Prioritise Anti-Inflammatory Foods, the Mediterranean diet — rich in whole plant foods and healthy fats — has also been shown to improve physical function and reduce pain in people with rheumatoid arthritis [4].

• Omega-3 fatty acids may help reduce joint inflammation and support mobility [5].

• Maintaining a healthy weight is especially important for people with osteoarthritis, as excess body weight increases pressure and inflammation in the joints

Simple Ways to Help Reduce Inflammation

While medical treatment may be necessary in some cases, research shows that lifestyle and dietary changes can meaningfully influence levels of inflammation in the body.

1. Prioritise Anti-Inflammatory Foods

Certain foods are rich in nutrients that support a healthy inflammatory response. These include:

• Oily fish (such as salmon, sardines, and mackerel) – rich in omega-3 fatty acids

• Fruit and vegetables – especially leafy greens and berries, high in polyphenols and antioxidants

• Whole grains – like oats and brown rice, which are high in fibre

• Legumes – such as lentils and beans

• Nuts and seeds – particularly walnuts and flaxseeds

  
  

The Mediterranean diet, which emphasises many of these foods, is associated with lower inflammation markers and better outcomes in several chronic conditions [4].

2. Reduce Ultra-Processed Foods

Ultra-processed foods high in refined carbohydrates, trans fats, and added sugars can increase inflammation markers. The British Heart Foundation recommends reducing intake of processed meats, sugary snacks, and fizzy drinks [6].

3. Maintain a Healthy Weight

Excess body fat, especially around the abdomen, is a known source of inflammatory chemicals called adipokines. Weight loss through a balanced diet and regular physical activity has been shown to lower inflammation in multiple studies.

4. Manage Stress and Prioritise Sleep

Stress and poor sleep can elevate inflammatory markers like C-reactive protein (CRP). Practising relaxation techniques, such as mindfulness or breathing exercises, and aiming for 7–9 hours of good-quality sleep may help modulate the body’s inflammatory response.

5. Consider Specific Supplements

While food should always be your first line of support, certain supplements may help fill nutritional gaps or provide targeted support — particularly in cases of deficiency or inflammatory conditions:

• Vitamin D – Many people in the UK have low vitamin D levels, particularly during the winter. Vitamin D plays a key role in immune function and inflammation regulation. Supplementation may help reduce inflammatory markers and is often recommended for people with arthritis or at risk of osteoporosis [7]. NHS guidance advises most adults to consider daily vitamin D supplementation during autumn and winter.

  
  

• Omega-3 fatty acids – Found in oily fish and fish oil supplements, omega-3s (particularly EPA and DHA) have well-documented anti-inflammatory properties. Supplementation has been shown to reduce inflammatory markers and improve joint symptoms in conditions such as rheumatoid arthritis [5].

  
  

• Prebiotic fibre – These non-digestible fibres nourish beneficial gut bacteria and support immune regulation. Inulin, is one example shown to help reduce inflammatory markers such as CRP and IL-6 [8]. Including more fibre-rich plant foods or supplementing with prebiotics may be particularly helpful for those with low-fibre diets or gut issues.

  
  

• Turmeric (curcumin) – The active compound in turmeric, curcumin, has demonstrated anti-inflammatory effects in clinical trials, particularly for joint pain. A 2016 review found it may help reduce symptoms of osteoarthritis when taken in a high-bioavailability form [9]. Look for supplements containing piperine (from black pepper) to enhance absorption.

  
  

• Probiotics – These live microorganisms may support a healthy gut microbiome, which in turn helps regulate inflammation. Some studies suggest that probiotic supplementation can improve symptoms in conditions like irritable bowel syndrome and rheumatoid arthritis [5].

• Green-lipped mussel extract – Sourced from a species native to New Zealand, this extract contains a unique profile of omega-3 fatty acids and anti-inflammatory compounds. A 2020 systematic review found that it may help reduce joint pain and improve mobility in people with osteoarthritis [10]. Not suitable for those with shellfish allergies.