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The Anti-Inflammatory Diet Guide: What to Eat, What to Take and What to Avoid

Inflammation is the word on everyone’s lips in 2025 – from Goop founder, Gwyneth Paltrow to Zoe founder, Professor Tim Spector. And unlike some viral trends with limited scientific backing (think detox teas or ear seeding), inflammation – or rather, the anti-inflammatory diet – can meaningfully improve whole body health and longevity. We really are what we eat, and “chronic, systemic inflammation is a serious health concern that can be made worse, or better, with diet,” according to John Hopkins Medicine.

To help you understand how your diet, supplements and behaviours are helping (or harming) the inflammation levels in your body, we’ve broken down our best science-rooted tips for adopting the anti-inflammatory lifestyle as your own. From our clinically proven Morning & Night supplement to swapping your nightly cocktail for a mocktail, you can reduce inflammation with a few simple lifestyle adjustments.

What is an Anti-Inflammatory Diet?

While the mere mention of the word ‘diet’ can trigger traumatic memories (if you grew up during the Atkins, South Beach Diet or Kellogg's Special K Diet eras, you’ll understand what we mean), the anti-inflammatory diet is no crash diet – it’s a nourishing, sustainable approach to food that is designed to reduce systemic inflammation and improve whole body health. Centred around nutrient-rich whole foods, the anti-inflammatory diet aims to reduce oxidative stress and prevent cellular inflammation, the ‘silent saboteur’ behind premature ageing and chronic illness.

What to Eat: Anti-Inflammatory Food Staples

As with anything in life, the more diversity, the better – gut microbiome researcher, Professor Tim Spector recommends consuming at least 20 different plant varieties per week. Think: colour, healthy fats, plant polyphenols and fibre. Fill your plate with a rainbow of fruits, vegetables, legumes, whole grains and nuts.

  • Leafy Greens
    Spinach, kale and Swiss chard are rich in vitamins A, C, and K – three anti-inflammatory antioxidants.
  • Berries
    Blueberries and raspberries are packed with anthocyanins, shown to lower markers of oxidative stress.
  • Oily Fish
    Wild-caught salmon, mackerel and sardines are rich sources of inflammation-reducing omega-3s.
  • Extra Virgin Olive Oil
    A cornerstone of healthy ageing, olive oil’s polyphenols have been linked to reduced inflammation and longer telomeres.
  • Nuts and Seeds
    Almonds, walnuts and flaxseeds (hello, skin-loving ALA) support both hydration and cellular repair.
  • Spices
    Turmeric and ginger are powerful natural anti-inflammatories. Use generously, daily.

At Lumity HQ, we believe that whole body health is holistic. We combine our Morning & Night supplement with a diet rich in inflammation-lowering foods for 360-degree system support. Our favourite anti-inflammatory dinner? Wild caught salmon, pan fried in olive oil with a sprinkling of turmeric, paired with a raw kale salad and brown basmati rice.

What to Take: Key Supplements to Support Your Lifestyle

Modern life is rife with inflammatory stressors. Pollution, blue light and poor sleep accelerate inflammation, but strategic supplementation can help bridge the gap between the realities of day-to-day life and your health goals.

  • Turmeric Root Powder (Curcuma longa)
    Rich in curcumin, this ancient root reduces inflammatory markers and supports brain, joint and skin health.
  • Ashwagandha Root Extract
    An adaptogen revered for centuries, ashwagandha is proven to reduce cortisol levels, the stress hormone that fuels inflammation.
  • Magnesium Malate
    Supports restful sleep and calms the nervous system, key in reducing inflammation.
  • L-Carnitine + L-Citrulline + Taurine
    These amino acids enhance cellular energy, reduce muscle inflammation and support cardiovascular health.
  • Zinc Citrate & Selenium
    Two trace minerals that regulate immune response and neutralise free radicals.
  • Coenzyme Q10
    A powerful antioxidant that naturally declines with age, making supplementation necessary.
  • Flaxseed Oil (Cold Pressed)
    A plant-based omega-3 source that nourishes the skin barrier and supports hydration from within.
  • L-Glutamine, Glycine, L-Arginine, and L-Cysteine
    This amino acid blend helps repair gut lining, reduce systemic inflammation and aid in overnight cellular repair.

We take the guesswork out of anti-inflammatory supplementation. Our clinically proven, award-winning Morning & Night supplement contains 28 biologist-selected nutrients, including all nutrients listed above – reducing inflammation and supporting healthy ageing.

What to Avoid: The Inflammatory Offenders

Are you tucking into a packet of crisps as you read this? While we like to (occasionally) indulge in some kettle-cooked crisps as much as the next person, we know that the anti-inflammatory diet isn’t just about what you add to your lifestyle, it’s also about what you eliminate. These are the biggest inflammation culprits, according to current research:

  • Ultra-Processed Foods
    Think additives, emulsifiers and artificial sweeteners. Ultra-processed foods disrupt gut flora and stoke inflammation.
  • Refined Sugars and Flours
    High-glycaemic foods spike blood sugar and insulin, both known inflammation triggers.
  • Excess Alcohol
    A pro-inflammatory toxin that depletes the body’s nutrient reserves and accelerates skin ageing.
  • Seed Oils
    Industrial oils like soybean, corn and sunflower contain high levels of omega-6s, which can throw off your omega-3 balance.

We know that elimination and restriction isn’t always sustainable – to make the anti-inflammatory diet as enjoyable as possible, we also make healthy (and crucially, delicious) swaps. Instead of crisps, snack on some salted pistachios or dried mango; cook with wholegrain spelt flour instead of bleached white flour; swap your cocktail for a mocktail; and use olive oil in the place of seed oils.

Your Daily Anti-Inflammatory Ritual

At Lumity HQ, we start and end our days with an anti-inflammatory ritual. Take a look at our ‘cheat sheet’ and build an anti-inflammatory ritual that works for you.

Morning:

  • Begin with warm lemon water to stimulate digestion.
  • Eat a breakfast rich in healthy fats, like avocado or flaxseed. We love avocado on sourdough, topped with a fried egg and tamari-roasted seeds.
  • Take your Morning supplement, with ingredients like turmeric, magnesium malate and ashwagandha for inflammation control.
  • Include light movement. A walk, cycle or yoga session will gently reduce cortisol and set you up for your day.

Night:

  • Avoid screens for at least one hour before bedtime to reduce blue light exposure.
  • Take your Night supplement, rich in amino acids, flaxseed oil and magnesium to aid recovery.
  • Apply a nourishing Facial Oil packed with vitamin A, E, and botanical extracts to support skin repair.
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Morning & Night is the UK’s original and bestselling dual-dose longevity supplement, designed to support your anti-inflammatory lifestyle while delivering noticeable results to skin, sleep, energy, immunity and more. 

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Author: Rachel Chalmers

Whole Body Health from the Inside Out

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Everything You Need To Know About Lumity

Why choose Lumity?

Choosing Lumity means choosing results, simplicity, and long-term support. Our clinically backed Morning & Night formula delivers essential nutrients in sync with your body’s natural rhythm — helping you feel your best through every stage of life, including menopause. When you subscribe, you’ll save 20% instantly, receive a FREE luxury Starter Kit with refillable glass bottles (worth £25), and enjoy free UK delivery on all orders. Our zero-hassle subscription keeps you consistent — and consistency is key. Commit to 12 weeks and experience real, lasting benefits: improved energy, sleep, skin, immunity, and overall wellness.


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Does the Morning & Night Supplement support hair growth/loss?

Morning & Night contains three key amino acids related to healthy hair growth and condition; Cysteine, Arginine and Lysine; as well as Selenium, Biotin and Zinc, which also support strong and healthy hair. In our Clinical Trial, 92% of participants noticed improved hair quality after 12 weeks of consistent use.

How long will I need to take Lumity Morning & Night before experiencing benefits?

Everyone's chemical composition is entirely unique, so while some people may notice benefits in the first few weeks of use, others may need to wait longer before seeing results. Our supplement is designed to work at a cellular level, and as with any other supplement, it takes around 12 weeks of consistent use to experience the full range of benefits. You can learn more about the science behind Morning & Night here.

Why softgel capsules?

Softgel capsules offer optimum protection and bioavailability of the active ingredients in Morning and Night and stop the nutrients degrading. Softgels are comfortable to swallow and melt in the stomach within 3 to 4 minutes, freeing the active ingredients and delivering fast absorption of the formula.

Why is there a Morning & Night routine?

Morning & Night is designed to work in harmony with the body's circadian rhythm, which means the Morning and Night softgels work on different processes in the body and in conjunction with each other to deliver the best results. You need to take both halves of the formula for it to work optimally and for you to experience the full range of benefits.