Inflammation Reduction: 7 Science-Backed Ways to Cut Inflammation Naturally

Want to boost inflammation reduction quickly? Here are seven science-backed, natural ways to feel better fast: prioritize omega-3 fats, eat plenty of fiber and prebiotics, load up on polyphenols, stay active with regular physical activity, get enough high-quality sleep, practice stress-management techniques, and cut back on ultra-processed foods and added sugars. Each step supports the body’s inflammatory response in different ways, so combining them can amplify inflammation reduction. You don’t need a radical overhaul—small, consistent tweaks can add up to meaningful benefits. Omega-3 fats from fatty fish, walnuts, and flaxseed help balance inflammatory pathways. Fiber and prebiotics feed beneficial gut bacteria that influence inflammation, so aim for a diverse array of plant-based sources. Polyphenols found in berries, green tea, olive oil, and turmeric act as antioxidants and can dampen inflammatory signals. Regular physical activity lowers systemic inflammation when done consistently, while adequate sleep improves immune regulation and reduces inflammatory markers. Mindful stress management—through breathing exercises or short meditations—lowers stress hormones that fuel inflammation, and dialing down ultra-processed foods and added sugars further supports inflammation reduction. Inside InnerBuddies, the Gut Health Operating System personalizes these inflammation reduction strategies to your biology. The Gut Microbiome Health Index—scores from 0 to 100—reflects gut health and is backed by an exclusive IP deal with EAFIT University in Colombia. You’ll also see your top 40 bacteria and how you compare against a healthy cohort, plus how each bacterial function maps to positive or negative inflammatory pathways. Target Group analysis goes deeper, showing how the microbiome affects areas like Healthy Aging, Endurance Sport, or Skin & Hair Health, so you can tailor diet and lifestyle tweaks for inflammation reduction. All of this is combined with personalized nutrition advice drawn from your 3-day food diaries and stool samples to deliver targeted, evidence-based recommendations for your unique gut profile. Learn more on the InnerBuddies product page: InnerBuddies product page, or start a subscription for ongoing guidance: InnerBuddies subscription page. InnerBuddies also offers a white-label Gut Health Operating System for brands and clinics, with consumer options available directly to individuals who want to take control of inflammation reduction and gut health. By combining microbiome insights with personalized probiotic and prebiotic advice, InnerBuddies helps you optimize your gut health for better everyday comfort. If you’re a partner exploring scalable solutions, see how to become a partner: InnerBuddies B2B page.