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Want a Healthy Response to Inflammation? Best Foods and Supplements

By Jill Levy

February 6, 2025

The natural inflammation process impacts overall health, including the heart, brain, liver, joints and digestive system. This includes so-called inflammaging, which is inflammation associated with normal aging.

In fact, it’s actually beneficial to experience these “normal” amounts of short-term inflammation bodily responses at times. But you want to maintain those healthy inflammation levels.

One of the first steps you should take to support healthy inflammation levels as well as support overall healthy immune function is replacing inflammatory foods with whole, unprocessed foods. Certain supplements and their ingredients can also help support a healthy response to inflammation, such as probiotics, collagen, turmeric and dried super greens.

How does inflammation affect the body?

The body naturally increases inflammation in response to support the health of the body by boosting activity of the immune system and lymphatic system, which send out white blood cells to the area of need via increased blood flow.

The goal is to ultimately promote the natural healing process in the body.

Inflammatory foods to avoid

The way that many people living in industrialized nations eat today is full of inflammatory foods. Many people get a high percentage of their calories from so-called ultra-processed foods — including packaged and low-nutrient foods like processed meats, refined grains, added sugar and refined vegetable oils.

What foods are bad for inflammation specifically? Here are some potentially inflammatory foods to limit in your diet:

• Added sugars, found in desserts, sugary drinks, many snack bars, yogurts, etc.

• Hydrogenated fats and some saturated fat like trans fats, found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarines.

• High omega 6 oils, including corn, safflower, sunflower, soy, peanut oils

• Refined carbohydrates/white flour products, including most breads, rolls, crackers and cereals

• For some people, food allergens including gluten, which is found in wheat, barley and rye grains, or dairy products which may be difficult for some to break down

• Artificial sweeteners including aspartame, which can be hard to digest

• Excess alcohol

Healthy swaps for inflammatory foods

Many experts believe that an anti-inflammatory diet is one that includes plenty of antioxidants, vitamins and minerals and healthy fatty acids — similar to the “Mediterranean diet” that consists of plenty of fresh fruits and vegetables, fish, nuts, seeds, herbs, little red meat, and practically no chemicals or additives from processed foods.

Let's face it, we eat a lot of these inflammatory foods because they're convenient. They're packaged and ready to eat. So let's discuss some inflammatory, processed food swaps that you make and that are also relatively easy to produce.

Here are some suggestions:

• Flavored yogurt — swap for plain Greek yogurt and add organic berries

• Cereal — swap for steel-cut oatmeal or overnight oats

• Commercial baked goods — make your own double chocolate donuts or banana nut muffins (both with collagen)

• Margarine — swap for butter

• Commercial bread — swap for a wheat berry bread like Ezekiel or Alvarado Street Bakery

• Table salt — swap for sea salt

• Chips — swap for homemade popcorn with avocado oil

• French fries — swap for baked potato or zucchini fries

• Pasta salad — swap for quinoa bowl

• Processed deli meat — swap for grilled chicken breast

• Macaroni salad or cole slaw — swap for kimchi or sauerkraut

• Fried fish filets — swap for grilled fish or canned sardines

• Hot dogs and sausages — swap for grass-fed burgers or turkey burgers

• Conventional pizza — swap for cauliflower crust pizza

• French onion dip — swap for guacamole

• Canola oil and other seed oils — swap for coconut oil, olive oil or avocado oil

• Artificial sweeteners — swap for stevia (powdered or liquid) or monk fruit

• Fruit juice — swap for fruit-filled smoothie like a peach or cherry smoothie

• Store-bought cookies — swap for cookies with real ingredients like strawberry oatmeal cookies

• Commercial chocolate candy bar — swap for a homemade chocolate candy bar

• Chocolate chips — swap for cacao nibs

• Protein bars — swap for your own homemade protein bar

• Conventional coffee creamer — swap for coconut milk, almond milk or, if you can handle dairy, whole milk

• Soda drinks — swap for sparkling water

• Sports drinks — swap for Multi Collagen Advanced Hydrate or Rapid Hydration

Foods and drink that may reduce inflammation

How can you reduce inflammation by adding healthy foods to your diet? As suggested above, start by removing processed foods from your diet, drinking raw vegetable juices, and loading up on vitamin- and mineral-rich foods.

We recommend filling up on the following nutrient-dense, anti-inflammatory foods and drinks:

• Green leafy vegetables like spinach, kale, bok choy, Swiss chard, etc. You can use these in a juicer to product green juices. (A shortcut is also using Organic Supergreens and mixing with water.)

• Other vegetables like carrots, mushrooms, broccoli, beets, celery, peppers, onions, etc.

• Fresh fruits, especially all types of berries, kiwi, oranges, grapefruit, mango, pineapple and others. These can also be used in smoothies.

• Herbs like parsley, cilantro, rosemary and basil — and even edible flowers.

• Spices including turmeric, ginger, cayenne and cinnamon. You can use some of these spices in wellness shots, for instance.

• Healthy fats like olive oil, coconut oil, avocado oil, avocado, nuts and seeds like chia, flax, hemp, walnuts and almonds

• Fatty fish including salmon, sardines, mackerel, herring and trout

• Bone broth, either by making your own or using a Bone Broth Protein powder.

As always, you should consult your healthcare professional prior to starting any new dietary or lifestyle regimen, including supplementation.

Best supplements to support a healthy response to inflammation

While improving the nutritional quality of your diet should be your first priority (in addition to making other lifestyle changes like exercising, getting enough sleep and managing stress), certain supplements that support a healthy inflammation response can also be helpful.

1. Turmeric

Turmeric is a powerful herb that has been consumed for thousands of years in traditional health philosophies for its ability to help support a healthy response to inflammation.

When taken in capsule form, the Organic Turmeric supplement is formulated with organic turmeric root extract and fermented turmeric root and can help reduce joint tenderness and improve joint mobility, while also decreasing exercise-induced joint discomfort.

Ancient Nutrition also produces Regenerative Organic Certified® Turmeric, the first-ever supplement is packed with three types of Regenerative Organic Certified® turmeric and mushrooms to help transform your overall joint health.

2. Super greens

What are supergreens? Dried supergreens powders are a convenient way to load up on nutrient-filled greens as well as dried berries, grasses and algae. A great way to detox your body, these ingredients also support a healthy immune system, digestion and potentially even healthy weight management.

Ancient Nutrition's Organic SuperGreens formulas even feature a digestive enzyme blend and probiotic blend for added gut support, which is where the majority of your immune system is found. They're offered in organic supergreen powders, organic supergreen tablets and even organic supergreen gummies.

Ancient Nutrition’s Organic SuperGreens Powder (Greens Flavor) is one of the most convenient ways you can increase your daily greens intake. In addition, new formulas were recently created to expand the flavor profile and benefits, such as mango and berry flavors.

It couldn’t be easier to use the powder: Just mix one scoop into 8 ounces of water, juice or a smoothie daily for a boost in your antioxidant, vitamin and mineral intake. You can also make DIY detox drinks with this powder.

3. Omega-3 fatty acids

Omega-3s are essential fatty acids that we must get from our diets because the human body cannot make them on its own.

These amazing fats are known for supporting a healthy response to inflammation and promoting healthy aging. They also offer support for cardiovascular and joint health, and healthy cognitive function.

While it’s possible to get the recommended daily amount of omega-3s from fatty foods like salmon and sardines, many people don’t include these foods in their diet very regularly. A convenient way to increase your omega-3 intake is to supplement with omega-3 capsules made from organic chia seed oil and wild-caught fish.

4. Collagen

Collagen is a structural protein that helps give strength and elasticity to connective tissues throughout the body. The Multi Collagen Protein Joint & Mobility formula promotes overall joint health, including flexibility, mobility and range of motion.

Multi Collagen Protein can help reduce joint discomfort and support post-exercise recovery with noticeable results in as little as seven days. And not only does it assist in joint health, it can promote healthy skin and hair growth, too.

Ancient Nutrition's Multi Collagen Protein powders are powered by clinically studied fermented collagen, and they’re derived from four real food sources: beef, chicken, fish and eggshell membrane. They’re made from non-GMO, grass-fed and pasture-raised, cage-free and cruelty-free sources and feature collagen types I, II, III, V and X for body-wide benefits.

The new Multi Collagen Advanced Detox powder features 10 types of collagen from 10 food-based sources. It supports healthy detoxification, healthy liver function and a healthy immune system, plus helps reduce joint discomfort and stiffness.

5. Herbal joint supplement

For those looking for joint support, Ancient Nutrition's Joint + Mobility Support Capsules brings together organic chaga mushroom, botanicals and adaptogens from across several health and wellness traditions to provide targeted support for mobility and comfort.

This formula features herbs and other botanicals including turmeric, chaga mushroom, galangal root and ginger root to support joint range of motion, a healthy response to inflammation and reduced joint discomfort.

Supplementing with this formula regularly can also decrease exercise-induced joint discomfort and support a generally healthy immune response.

6. Liver cleanse supplement

Ancient Nutrition's Liver Cleanse Capsules feature a blend of potent botanicals, including milk thistle seed, dandelion root, beet root and bupleurum root, along with reishi and lipase, to provide support for healthy detoxification, healthy liver function and a healthy response to inflammation.

Not only are these herbal liver cleanse capsules a simple way to obtain liver-supporting herbs, but they also provide adaptogens and enzymes to help with a generally healthy digestive system and response to stress.

Ancient Nutrition also produces the Regenerative Organic Certified® Liver Cleanse supplement, which delivers a powerful combination of Regenerative Organic Certified® mushrooms and herbs that can help transform your liver health. This exclusive blend also combines some of history’s most-respected superfood ingredients for detoxification.

7. Candida supplement

Candida is a type of yeast that is normally present on and in the human body, but, like other microbes, it’s important to keep it in balance.

Ancient Nutrition's Herbal Candida capsules offer support for a healthy immune system, healthy response to inflammation, and a reduction in occasional diarrhea, constipation, gas and bloating.

They can also help promote healthy elimination and support healthy gut function and gut microflora balance, which is key for maintaining overall health.

Ancient Nutrition also produces Regenerative Organic Certified® Candida Balance capsules, which are packed with Regenerative Organic Certified® mushrooms and herbs to support healthy yeast and bacteria balance so your gut can thrive.