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Functional Medicine w/ Leah O’Connor – Understanding Inflammation Part II: Foods That Hurt & Foods That Heal

Leah Griffin OConnor, Wellness Care Strategist

In my previous article, I explored the underlying causes of inflammation and how functional medicine takes a root-cause approach to healing. This week, I’m continuing the conversation by turning our attention to the role food plays in inflammation. What we eat every day can either fuel inflammation or help calm it, making diet a key part of addressing inflammation.

Acute inflammation is short-term and protective. Chronic inflammation, on the other hand, can act like a slow-burning fire, damaging tissues, interfering with hormone function, and weakening your immune system. Unlike a sudden fever or sore throat, chronic inflammation can show up subtly—brain fog, digestive issues, stubborn weight gain, and more.

The Role of Food

Certain foods are known to contribute to inflammation, especially when consumed regularly over time. Refined sugar, for example, spikes blood sugar and can trigger a cascade of inflammatory responses. Similarly, processed foods, industrial seed oils, and artificial additives can disrupt gut health and immune balance.

Foods that fuel inflammation include:

Refined sugar and high-fructose corn syrup: Found in soda, candy, processed snacks, and even salad dressings.
Refined carbohydrates: White bread, pastries, and many packaged foods have been stripped of their fiber and nutrients.
Trans fats: Often found in margarine, fried foods, and shelf-stable baked goods.
Highly processed meats: Bacon, sausage, deli meats, and hot dogs.
Excess alcohol: Can strain the liver and gut, increasing inflammatory markers.
Industrial seed oils: Corn, soybean, and canola oil, which are high in omega-6 fatty acids when consumed in excess.

On the other hand, many whole, nutrient-dense foods have natural anti-inflammatory properties. These foods help stabilize blood sugar, support gut health, and provide the antioxidants your body needs to repair and protect itself.

Foods that have natural anti-inflammatory properties include:

Leafy greens (like spinach, kale, and arugula): Packed with antioxidants and phytonutrients.
Fatty fish (like salmon, sardines, and mackerel): Rich in omega-3s that reduce inflammation.
Berries: High in antioxidants like anthocyanins that combat oxidative stress.
Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
Ginger: Helps reduce inflammatory markers and supports digestion.
Olive oil: A staple of the Mediterranean diet with heart-healthy fats.
Nuts and seeds: Especially walnuts, flaxseeds, and chia seeds.
Fermented foods (like kimchi, sauerkraut, and kefir): Support gut health, which is closely tied to inflammation.

Beyond the Plate: Lifestyle Counts Too

While diet is a powerful tool for reducing inflammation, it’s only part of the picture. Chronic stress, poor sleep, and a lack of movement—or even overtraining—can all contribute to an inflammatory state. Environmental toxins, from household products to pollutants, can also play a hidden role in how your body responds.

That’s why functional medicine takes a whole-body approach. By looking at the bigger picture of your lifestyle, environment, and daily habits, we help you uncover what’s adding to your inflammatory burden—and what can help reduce it so your body has the space to heal.

Need Help Personalizing Your Plan?

Chronic inflammation doesn’t have to be your normal. Our team at MediThrive Personalized Wellness can help you uncover the specific triggers behind your symptoms and create a wellness plan tailored to your body’s unique needs. You don’t have to guess—we’ll guide you with insight, care, and a root-cause mindset. Contact us at (980) 580-6070 to learn more or schedule an appointment.

Leah Griffin O’Connor – Wellness Care Strategist

Leah has deep family roots in the Lake Norman area, fostering a strong connection and commitment to her community. With a longtime interest and passion for functional nutrition and lifestyle, she holds a profound belief in the power of functional medicine.

Outside of work, she enjoys being with her family and friends, spending time on the lake, and traveling. Leah is dedicated to enhancing the patient experience and creating awareness for MediThrive’s solutions to help others unlock their wellness potential. Leah looks forward to watching MediThrive help others feel their best and thrive