Inflammation from Food: What Women Need to Know (And What I Learned the Hard Way)

Is it possible that the “healthy” food choices I made in my early 20s were actually making me sick? That’s the question I wish I had asked myself years ago. I used to believe that eating low-fat, low-calorie meals, cutting out meat, and sticking to processed “health foods” was the golden ticket to being healthy. Instead, those choices set me up for years of fatigue, digestive issues, and frustration with my body.

Let me share my journey, what I learned the hard way, and the science behind food-driven inflammation. More importantly, I’ll share how you can make small but powerful changes that can help your body heal and thrive, especially if you’re navigating perimenopause or menopause. If you’ve been curious about the role of an anti-inflammatory diet for menopause, this is for you.

My Early “Healthy” Diet: Why I Thought I Was Doing Everything Right

Back in my late teens and early 20s, I was determined to be “healthy.” For me, that meant smaller portions, low-fat products, and avoiding animal protein altogether. I became a vegetarian, leaning on protein bars, cereals, crackers, and other packaged snacks labeled “low calorie” or “fat-free.”

What I didn’t realize was that many of these foods fell into the category of foods that cause inflammation. They were full of refined carbs, artificial additives, and industrial seed oils that my body didn’t know how to handle.

On the surface, my lifestyle looked disciplined. But behind closed doors, I was exhausted. I had constant bloating, IBS symptoms, and digestion that felt off balance every single day. Blood work revealed low B12, which explained the fatigue, and I rarely had the energy to get through my daily activities without feeling drained.

At the time, I thought this was just part of life. Now I know my body was giving me warning signs.

The Turning Point: Shifting from Restriction to Nourishment

My perspective shifted completely when I started thinking about fertility. Getting pregnant made me question everything I thought I knew about health. I realized I couldn’t just chase the number on the scale. I had to focus on nourishing my body in a sustainable way.

That meant reintroducing high-quality proteins and paying attention to the balance of my meals. Slowly, I added back foods like chicken, salmon, grass-fed beef, and eggs, alongside the fruits, veggies, seeds, and nuts I already loved.

The change was dramatic. My IBS symptoms disappeared. My energy levels improved. My lab work looked better than it had in years. And eventually, I became pregnant with my son.

That experience taught me that food is so much more than calories or numbers on a nutrition label. Food is information. It tells your body how to function, how to heal, and how to restore balance.

What Science Says About Inflammation

Here’s the thing: inflammation is not always bad. If you cut yourself, your body sends an inflammatory response to heal the wound. That’s short-term inflammation. It’s protective.

The problem is chronic, low-grade inflammation. This type of inflammation simmers under the surface for months or even years, often fueled by stress, poor sleep, and diet. Over time, it can lead to issues like:

• Fatigue

• Joint pain

• Weight gain

• Hormone imbalances

• Mood disorders

• Gut problems

Research shows that diet and inflammation in women are closely connected. What we eat directly influences how much our body is fighting against us or working for us.

Some of the biggest dietary triggers of inflammation include:

• Highly processed foods like snack bars, cereals, and packaged meals

• Excess sugar and refined carbs

• Industrial seed oils (soybean, corn, and canola)

• Low-protein, nutrient-poor diets

• Artificial sweeteners and chemical additives

For women, especially those approaching perimenopause or menopause, this chronic inflammation can worsen hormonal symptoms like belly fat, brain fog, hot flashes, and disrupted sleep. That’s why following an anti-inflammatory diet for menopause can be a game-changer.

The Risks of “Healthy” Diets That Lack Balance

I know firsthand how well-meaning choices can backfire. A vegetarian diet, if not carefully planned, can leave women at risk of protein deficiency, iron deficiency, and low B12. These nutrients are essential for mood regulation, energy production, and fertility.

And when meals are mostly carb-heavy, it can lead to blood sugar swings that fuel inflammation. This is why many women who think they’re “doing everything right” still struggle with low energy, stubborn weight, or hormone imbalances.

I’ve learned to see food differently. Instead of labeling diets as “good” or “bad,” I look at how meals affect my energy, digestion, and mood. It’s about tuning into what my body truly needs, not following rigid diet dogma.

How to Reduce Inflammation with Food

If you’ve been dealing with gut issues, fatigue, or unexplained aches, you may be wondering how to reduce inflammation naturally. The good news is that your kitchen can be one of your greatest tools for healing. Small, consistent choices with food can have a big impact on your energy, hormones, digestion, and overall well-being. Here are some practical steps that worked for me and are backed by science:

1. Minimize Processed Foods

One of the best things you can do for your health is to cut back on highly processed foods. These items are usually filled with additives, refined carbs, and industrial seed oils that are known as foods that cause inflammation. Instead of relying on packaged snacks or ready-to-eat meals, aim for foods that come directly from nature, like colorful vegetables, leafy greens, whole fruits, nuts, and seeds. Not only do these choices support your immune system, but they also provide vitamins and minerals that packaged foods often lack. By crowding out processed items with real food, you’ll start to notice more energy and less bloating.

2. Add High-Quality Protein

Protein is essential for women, especially as we age, but it’s often overlooked or underestimated. Including sources like chicken, salmon, turkey, grass-fed beef, and eggs can help balance hormones, repair tissues, and build muscle. For those who prefer plant-based options, lentils, beans, or tofu can be great alternatives if tolerated. High-quality protein also keeps blood sugar more stable, which directly influences inflammation levels in the body. For women in midlife, protein becomes even more critical, as it helps preserve muscle mass, supports metabolism, and reduces the risk of chronic disease linked to inflammation.

3. Support Your Gut

Your gut plays a huge role in overall health, and it has a direct connection to inflammation. A diverse and balanced gut microbiome helps your body absorb nutrients, regulate immunity, and keep inflammation under control. To support gut health, focus on fiber-rich vegetables, fruits, and fermented foods like sauerkraut, kimchi, or kefir. These foods nourish the beneficial bacteria in your gut and make digestion smoother. Over time, this can reduce bloating, improve energy, and strengthen your immune system.

4. Personalize Your Plate

There is no one-size-fits-all diet. Some women thrive on vegetarian meals, while others feel stronger with animal proteins included. The key is to pay attention to how different meals make you feel physically and emotionally, and make adjustments from there. Following rigid rules or sticking to a diet that leaves you depleted will only increase stress on your body. Healing begins when you stop comparing your plate to someone else’s and start focusing on what works best for you. By personalizing your diet, you’ll find balance, joy, and better health.

5. Work with a Professional

Sometimes, even when you do your best, you may still feel stuck. If you suspect nutrient deficiencies, food sensitivities, or ongoing gut issues, working with a trusted professional can make all the difference. Functional testing takes the guesswork out and gives you clear answers about what’s really happening inside your body. This allows you to address the root cause instead of just managing symptoms. With the right guidance, you’ll be able to create a sustainable plan that supports your health for the long term.

Each of these steps can help you create your own version of an anti-inflammatory diet for menopause, one that fits your body’s unique needs and supports lasting healing.

Foods to Stay Away from for Inflammation

There’s no perfect list that applies to everyone, but there are some clear culprits that most women should avoid or minimize. Based on my experience and research, here are common foods to stay away from for inflammation:

• Refined sugar (cakes, cookies, soda)

• Industrial seed oils (corn, soybean, canola oil)

• Ultra-processed snack foods and frozen meals

• White bread, pasta, and refined carbs

• Artificial sweeteners and chemical additives

When I reduced these foods, my gut health and energy levels improved dramatically. It’s not about deprivation but rather more about replacing these harmful foods with nourishing options that make your body feel supported instead of inflamed.

My Personal Food Philosophy

At this point in my life, I see food as feedback. Every meal is an opportunity to check in with my body: Does this fuel me, or does it leave me feeling drained?

I don’t believe in food shame. I don’t believe in rigid rules. I believe in nourishment. For me, that means building meals around vegetables, high-quality proteins, healthy fats, and whole-food carbs. It also means leaving space for joy because food should be enjoyed, not feared.

I still love fruits, vegetables, seeds, and nuts. But I’ve also embraced the power of animal protein, especially as I navigate new stages of womanhood. This balance has helped me feel stronger, healthier, and more connected to my body.

Final Thoughts: Food as Healing

If you’ve been struggling with unexplained fatigue, gut issues, or worsening menopause symptoms, I want you to know you’re not alone. I’ve been there, and I’ve learned that small changes in your diet can make a huge difference.

Adopting an anti-inflammatory diet for menopause doesn’t have to be complicated. It starts with cutting back on foods that cause inflammation, focusing on nutrient-rich meals, and learning how to reduce inflammation through simple, whole foods.

Your food should fuel you, not fight against you. And when you choose meals that support your unique biology, you give your body the chance to heal, balance, and thrive.

At Alluvita, we believe food is more than just fuel. It’s a story about what your body needs and where healing begins. If you’re ready to take the next step, you belong here. 

Together, we can uncover a way of eating that brings back your energy, restores your digestion, balances your hormones, and helps you feel at home in your own body again.