The Surprising Signs of Inflammation Most People Ignore (and How to Reduce Them Naturally)

You’re doing everything you can: eating clean, moving regularly, even trying to manage stress, but something still isn’t right. The bloating won’t go away. You’re exhausted by 2 p.m. Your mind feels foggy, and your clothes fit differently even though nothing’s changed.

Sound familiar?

You’re not alone. And no, it’s not all in your head.

In this episode of Sofia Unfiltered, holistic health coach and author Jane Durst Pulkys unpacks what might really be going on: chronic inflammation. Jane explains how inflammation shows up in the body, what foods can make it worse (even ones labeled “healthy”), and how to support healing with a food-first, personalized approach that’s actually sustainable.

This blog breaks down her top takeaways and answers the most common questions clients ask when they’re feeling “off” but can’t figure out why:

What are the real symptoms of inflammation?
What triggers it, and how can food help?
What should I eat (and avoid) to feel better?
How can I heal without giving up everything I love?

If your body’s been whispering that something’s not right, this post will help you tune in and take action that feels good.

What Is Inflammation and Why It Matters

Inflammation is your body’s built-in defense system. When something’s wrong, like an injury, infection, or a sudden spike in stress, your body sends in inflammation to help you heal. In small, short bursts, that’s a good thing.

But the problem starts when that response never shuts off.

Chronic inflammation is like leaving the alarm system blaring long after the danger has passed. It keeps your body in a state of low-grade stress, quietly affecting everything from your digestion and hormones to your metabolism, mood, and immune system.

And the tricky part? It doesn’t always feel like pain.

As Jane Durst Pulkys explains, “Chronic inflammation would be something like psoriasis, arthritis, migraine, high blood pressure. These are all chronic inflammation. You know, all these things are signs that something's not right with the body. But what people don't understand is that you can reverse this 100% through nutrition.”

If you’ve been feeling off, but can’t pinpoint why, inflammation might be the missing piece.

What Are the Signs of Inflammation Most People Overlook?

Chronic inflammation isn’t always loud. It doesn’t always show up as pain or swelling. In fact, it often hides behind everyday symptoms that feel “normal”, but aren’t.

If you’ve been brushing off any of the following, your body might be trying to get your attention:

Bloating or digestive discomfort, especially after eating.
Fatigue that doesn’t improve with rest.
Brain fog or trouble focusing.
Stubborn weight gain, even when you're eating well.
Skin issues like acne, rashes, or redness.
PMS or hormonal imbalances.
Joint stiffness or mild aches.
Cravings for sugar or carbs.
Mood swings or low-grade anxiety.

These signs are easy to dismiss—or blame on stress, aging, or just a “busy season.” But when they persist, they could point to something deeper: low-grade, ongoing inflammation.

Jane Durst Pulkys emphasizes:
“When you think about metabolic syndrome, your body is not getting the nutrition that it's looking for. So things start to fall. What's interesting to me is that a lot of people don't know what good feels like. You're supposed to wake up in the morning and have energy from the time you wake up to the time you go to sleep. You're supposed to eat your food and not want to fall asleep as soon as you've had your breakfast or your lunch. Because if you're doing that, then you're definitely getting foods that are causing your body to react to that.”

The good news? Once you know what to look for, you can begin making changes that actually support your body instead of working against it.

Book a session with a Nutritionist, Health Coach, or Digestive Health Expert and start your anti-inflammatory journey today.

What Foods Can Trigger Inflammation?

When it comes to inflammation, food plays a bigger role than most people realize. Some foods naturally support healing, while others can quietly add stress to your system, especially if you're already inflamed.

Jane Durst Pulkys emphasizes that this isn’t about perfection or restriction. It’s about becoming aware of how certain foods affect your body, and making choices that leave you feeling supported, not sluggish.

Common Food Triggers:

While everyone’s response is unique, these are some of the most common culprits Jane sees with her clients:

Refined sugar (think candy, soda, sweetened coffee drinks).
Highly processed snacks and packaged foods.
Industrial seed oils (like canola, soybean, and corn oil).
Refined carbs (white bread, pastries, and pasta).
Alcohol, especially in excess.
Artificial sweeteners and additives.
Dairy or gluten (for those with sensitivities).

Jane Durst Pulkys completes: “I would say potato chips, french fries, bagels, waffles, like things that are really high in sugar, things that are processed, typically, beige foods. So they're really lacking water. They're lacking minerals. They're lacking enzymes, and they burn fast in the body, which is making the insulin level go up.”

If any of these are part of your daily routine and you're dealing with ongoing symptoms like bloating or fatigue, they might be worth exploring with the support of a health coach or nutrition expert.

This isn’t about eliminating everything, it’s about creating more clarity, one meal at a time.

What Foods Can Help Reduce Inflammation Naturally?

The good news? Just as certain foods can contribute to inflammation, others can gently support your body’s healing process.

Jane Durst Pulkys encourages a whole-food, personalized approach focusing on meals that nourish your digestion, balance hormones, and restore energy. It's not about following a strict list, it's about learning what feels good for you.

Here are some foundational foods Jane recommends incorporating regularly:

Supportive, Anti-Inflammatory Foods:

Leafy greens like spinach, kale, and arugula.
Cruciferous veggies such as broccoli, cauliflower, and cabbage.
Omega-3-rich fats from wild salmon, flaxseeds, and walnuts.
Colorful berries like blueberries and raspberries.
Turmeric and ginger, known for their natural anti-inflammatory properties.
Green tea, packed with antioxidants.
Fermented foods, including sauerkraut, kimchi, and kefir, for gut health.
High-quality proteins such as pasture-raised eggs and grass-fed meats.

Want support choosing the right foods for your unique body and goals? You can book a session with a Health Coach or explore personalized plans from Nutrition Experts on Sofia Health.

How Do I Know If I’m Inflamed?

If you’ve been feeling off—tired, bloated, foggy—but haven’t been able to pinpoint why, inflammation could be part of the picture. The tricky thing? It’s not always obvious.

Chronic inflammation doesn’t usually show up on a single lab test or in one dramatic symptom. Instead, it builds slowly over time, often hiding behind things you’ve come to accept as “normal.”

Common Clues You Might Be Inflamed:

Your energy crashes mid-day, even after a full night’s sleep.
Your digestion feels unpredictable, with bloating, gas, or discomfort.
You deal with brain fog or mood swings more often than you’d like.
You’ve noticed joint stiffness or low-level pain.
You’ve hit a weight loss plateau, even with healthy habits.

“The number one way you can determine if you have inflammation is by simply taking a measuring tape… or through your blood test. Your body is always giving you signals; you just have to pay attention to them.” As said by Jane.

How to Get Clarity:

Track your symptoms with a food and mood journal for 7–10 days.
Work with a provider to explore lab testing (like CRP, food sensitivities, gut health).
Start small by adjusting one meal at a time and observing how your body reacts.

Need support getting started? Explore Functional Medicine Experts, or book a consultation with a Health Coach on Sofia Health who can help you spot patterns, personalize your approach, and take action that fits your lifestyle.

Jane’s Book: The Metabolic Balance Kitchen

If you're ready to feel better but aren't sure where to start, Jane Durst Pulkys' new book, The Metabolic Balance Kitchen, is a powerful place to begin.

Designed for real life—not rigid food rules—this book offers approachable strategies and recipes that help reduce inflammation and support your body naturally.

Inside, you’ll find:

Simple, satisfying recipes made with everyday ingredients.
Gentle guidance on what to eat, when, and why, without restriction.
Practical tips to support digestion, energy, and mood.
Real client stories from people who reduced inflammation, balanced hormones, and finally felt like themselves again.

“I thought, you know what, I need to create something that would be completely user-friendly so the people can pick up this book and read it and understand the science of it and then be able to implement the recipes into their day-to-day life.” — Jane Durst Pulkys.

Whether you're just getting started or looking for more structure, The Metabolic Balance Kitchen gives you the tools to eat with clarity, confidence, and purpose.

Looking for personalized support alongside the book? Connect with a Nutritionist who can help you apply the principles in a way that fits your lifestyle with an anti-inflammatory eating plan.

Who Can Benefit from an Anti-Inflammatory Approach?

If you’ve been feeling run-down, foggy, or just off, you don’t need a formal diagnosis to begin supporting your body. An anti-inflammatory approach isn’t about following a strict diet, it’s about making small, intentional choices that reduce stress on your system and help you feel better, one step at a time.

You might benefit from this approach if:

You’re dealing with fatigue, bloating, or brain fog that won’t go away.
You’ve hit a weight loss plateau, despite healthy habits.
You experience PMS, mood swings, or hormone imbalances.
You’ve been told your labs are “normal,” but you still don’t feel like yourself.
You’re managing autoimmune conditions, skin flare-ups, or digestive issues.
You’re looking for natural support alongside medical care.

If any of this resonates, consider exploring support from a Health Coach, Fitness Expert, or Nutritionist on Sofia Health who can help you create a plan that fits your body and your lifestyle.

Real Client Story: Reversing Inflammation Through Nutrition

Sometimes the shift happens slowly and then all at once.

Jane Durst Pulkys shared during our episode on Sofia Unfiltered the story of a 56-year-old male client who came to her with non-alcoholic fatty liver disease, high cholesterol, and type 2 diabetes.

She put him on a personalized program designed to address inflammation. “How did that happen? He was eating inflammatory foods. When you have inflammation in the body, there are foods that are going to drive your inflammation up. For instance, eggs can be quite inflammatory. Meat can be quite inflammatory for somebody who’s experiencing these things. Foods that have a high glycemic index, which means they burn like straw, not like coal. They’re too high in sugar. They cause this inflammation.”

Jane carefully tailored his nutrition. “We put him on a program that gave him the perfect protein, fats, and carbohydrates for his body.” The results were astonishing: “His non-alcoholic fatty liver disease was 100% reversed, his diabetes type two disappeared, and his high blood pressure disappeared.”

The client’s doctor, who works at one of the top hospitals in Toronto, was amazed. He even invited Jane to speak with him personally. Jane remembers, “When I walked in the door, he’s like, ‘I don’t know what you did, but this is miraculous because most people with type two diabetes and fatty liver disease, they end up getting worse and worse…”

Bloating, fatigue, brain fog, stubborn weight gain, joint stiffness, low energy, sleep issues, and mood swings aren’t random. Many of these symptoms are often driven by chronic inflammation. If this sounds familiar, you’re not alone. With the guidance of a Health Coach, Nutritionist, or other Health Provider, you can take steps to address these underlying issues.

How to Start Reducing Inflammation Today

You don’t need to overhaul your entire life to start feeling better. In fact, the most powerful changes often start with the smallest steps.

If you suspect inflammation is playing a role in how you feel, here are a few simple ways to begin supporting your body—right now:

3 Steps You Can Take This Week:

Start a simple food and symptom journal.
Track what you eat and how you feel for 5–7 days. Look for patterns like bloating, energy dips, or mood changes.
Add one anti-inflammatory food to each meal.
Think leafy greens, berries, or a spoonful of flaxseed. Don’t worry about being perfect, just aim to crowd in more of what supports you.
Get support from someone who understands this work.
A Health Coach or Nutrition Expert can help you personalize your plan, so you’re not guessing or going it alone.

“If you're not drinking water, even adding water to your diet will make a significant change. So I would try to get you up to two and a half liters of water a day. Now, for people who don't understand liters, that's for ten eight-ounce glasses of water. That's a lot of water. The water will make a big difference because it helps with your energy.” - Jane Durst Pulkys.

Whether you're looking to ease inflammation, restore energy, or feel more confident in your body, you can find the right support on SofiaHealth.com. It all starts with one small step.

Jane Durst Pulkys’ 8 Simple Rules to Calm Inflammation and Restore Balance

Jane believes that big health transformations start with small, consistent choices. Her 8 Rules aren’t about strict diets or complicated routines, they’re simple shifts you can weave into daily life.

Each rule helps you eat in rhythm with your body, reduce stress on your system, and restore balance so you can feel energized from morning to night.

Here’s how to put them into action:

1. Start Meals with Protein

Kick off each meal with two bites of protein—like chicken, fish, nuts, or cheese. Those first bites help steady your insulin, prevent inflammatory spikes, and keep your energy more stable all day long.

2. Eat Three Meals a Day (No Skipping!)

Consistency is key. Skipping meals or relying on intermittent fasting can throw off blood sugar and fuel inflammation. Three balanced meals a day keep your system steady.

3. Leave 5–7 Hours Between Meals

Give your body breathing room. Spacing out meals allows your digestion and hormones to reset, preventing insulin overload and supporting metabolic balance.

4. Stick to One Protein per Meal

Mixing too many protein sources (like chicken + cheese + nuts) can overload your system. Keep it simple with just one. Your digestion will thank you.

5. Close the Kitchen by 9 PM

Late-night eating forces your digestive system to keep working when it should be resting. Stopping food intake after 9 PM supports better hormone regulation, deeper rest, and calmer inflammation.

6. Hydrate, Hydrate, Hydrate

Aim for about 2.5 liters of water a day (ten 8-oz glasses). Hydration is your body’s natural detox tool, helping flush out stressors and support a smooth metabolism.

7. Enjoy One Non-Sweet Apple a Day

Apples like Granny Smith, Royal Gala, Macintosh, or Gravenstein pack phytonutrients that lower uric acid and cholesterol. It’s a simple, delicious anti-inflammatory boost.

8. Ditch the “Beige” Foods

If it’s fried, frozen, processed, or comes in a crinkly package, chances are it’s not helping. Instead, fill your plate with colorful fruits, vegetables, and whole foods that fuel energy instead of draining it.

Explore our anti-inflammatory eating plan tailored to you ➔

Final Thoughts: Your Symptoms Are Signals—Not Something to Silence

When your body doesn’t feel right, it’s easy to ignore the signs or blame them on stress, age, or being busy.

But those subtle symptoms? They matter. Fatigue, bloating, brain fog, stubborn weight—these are all ways your body asks for support, not judgment.

The good news? You don’t have to figure it out alone.

At Sofia Health, we connect you with expert practitioners who understand how inflammation intersects with diet and daily routines. From anti-inflammatory nutrition and movement guidance to stress management and gut support, you’ll find personalized solutions to reduce inflammation and support your overall wellness. Explore the Sofia Marketplace for services, classes, and products designed to help you feel energized, balanced, and resilient.

Check out the full episode of the Sofia Unfiltered podcast, “The Food-Inflammation Connection: What Your Body’s Telling You,” where Jane shares how chronic inflammation shows up in your body, the foods and habits that drive it, and actionable steps you can take today to reduce it. Available now on Apple Podcasts and Spotify.

We’re here to help you thrive physically, mentally, and emotionally. Whether through one-on-one consultations, group classes, or on-demand expert content, Sofia Health gives you the tools to create a life that feels balanced and sustainable. Plus, with Sofia Prime, you can access both live classes and an extensive on-demand video library, featuring expert-led content in wellness, nutrition, fitness, and mindfulness.

Start your two-week trial today and experience the difference that expert guidance and consistent, personalized support can make.

FAQs: Inflammation, Symptoms, and Food

What causes inflammation in the body?

Chronic inflammation is often caused by poor diet, stress, gut imbalances, toxins, and lack of sleep or movement.

Can inflammation cause fatigue and brain fog?

Yes. Inflammation disrupts hormone and brain function, leading to low energy and poor mental clarity.

Can you test for inflammation?

Yes, providers may use lab tests like C-reactive protein (CRP), gut microbiome tests, and food sensitivity panels.

Is dairy inflammatory?

It depends. For some people, especially with gut issues, dairy may trigger inflammation. Others tolerate it well.

Can I reverse inflammation without medication?

Often, yes. Many people reduce symptoms significantly with food, stress reduction, and lifestyle shifts. Always consult your provider.

Resources

Disclaimer: The Sofia Unfiltered Podcast by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

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