If some foods can act like medicine, it’s only fair to say that others can act like poison. Many of today’s most common health struggles—fatigue, brain fog, bloating, acne, joint pain, and yes, PMS—can be traced back to one root cause: chronic inflammation.

The modern diet is loaded with ingredients that trigger an inflammatory response in the body. But here’s the empowering truth: by learning to read labels and making simple swaps, you can drastically reduce inflammation, improve your energy, and restore hormonal balance.

And you don’t need to be “perfect” to see results. Following an 80/20 (or even 90/10) approach—where most of your meals are anti-inflammatory, with some flexibility for celebrations and treats—can make a dramatic difference.

When you start cutting back on inflammatory foods, you’ll likely notice:

Clearer skin
More consistent energy
Improved digestion
Less brain fog
Reduced PMS symptoms

It’s worth the effort—and it all starts in your kitchen.

Analyzing nutrition labels is imperative to reducing inflammation

Step One: Clean Out Your Pantry

The best way to reduce inflammation is to set yourself up for success at home. Start by scanning your pantry and refrigerator for the top inflammatory culprits. Check expiration dates, read labels carefully, and don’t be afraid to swap things out gradually if a full reset feels overwhelming.

Use apps like EWG or Yuka to scan barcodes and get ratings for packaged foods—it’s a quick way to build awareness of what you’re really consuming.

Top Inflammatory Foods to Watch

1. Industrial Seed Oils

One of the biggest hidden drivers of inflammation is an imbalanced ratio of omega-6 to omega-3 fatty acids. While omega-3s are precursors to healthy hormones, omega-6s in excess are pro-inflammatory—and unfortunately, modern diets are overloaded with them.

Seed oils are especially problematic. They’re often derived from GMO crops, highly processed, oxidized, and then laced with additives to mask rancidity. You’ll find them in almost every packaged food and store-bought salad dressing.

Avoid these oils: canola, corn, cottonseed, grapeseed, margarine, rice bran, safflower, soy, sunflower, vegetable oil, vegan butter substitutes.

Better swaps: avocado oil, coconut oil, extra virgin olive oil, butter, ghee, beef tallow.

2. Processed Sugar

Sugar is sneaky. Not only is it highly addictive, but it hides behind dozens of different names on ingredient labels. It provides a quick spike of energy, followed by an inevitable crash—leaving you hungrier, moodier, and inflamed.

Excess sugar feeds gut dysbiosis, weakens immunity, and contributes to hormonal imbalances. You’d be surprised at how many savory packaged foods sneak it in.

Common sugar aliases include: dextrose, fructose, maltose, corn syrup, cane sugar, agave nectar, evaporated cane juice, maltodextrin, rice syrup, molasses, sorghum syrup… (the list goes on).

Better choices: organic honey, organic maple syrup, raw sugar, monk fruit (without erythritol).

Avoid “sugar-free” sweeteners: aspartame, saccharin, stevia blends, sucralose, erythritol. These often come with side effects ranging from digestive issues to increased risk of chronic disease.

3. Wheat and Gluten

Modern wheat isn’t what it used to be. Thanks to hybridization and heavy pesticide use, today’s wheat proteins are harder to digest and often irritating to the gut lining. For many people, this triggers bloating, food sensitivities, fatigue, and even autoimmune flares.

Glyphosate, the herbicide commonly sprayed on wheat crops, adds another layer of concern with its neurotoxic and inflammatory effects.

Hidden gluten ingredients include: enriched flour, couscous, durum, spelt, semolina, matzo, malt flavoring, modified food starch, hydrolyzed vegetable protein.

Try going gluten-free for 2–4 weeks. Many notice improved digestion, energy, and clearer skin. When you reintroduce gluten, you’ll know quickly if it’s an issue for you.

Better choices: organic durum or semolina flours, true sourdough (fermented without yeast), ancient grains like farro, einkorn, kamut, millet, quinoa, buckwheat, teff, and amaranth.

Ancient grains as a gluten alternative for hormone health

4. Alcohol

This one’s tough, but it matters: alcohol impairs both gut and liver function—the two systems responsible for clearing hormones and reducing inflammation. It also interferes with the brain’s ability to regulate inflammation.

While an occasional drink won’t derail your health, chronic alcohol use is a significant hormone disruptor. That’s why it’s best reserved for the 20% of your 80/20 lifestyle.

Swap alcoholic drinks for:

Sparkling water with citrus or bitters
Mocktails made with fresh herbs and fruit
Coconut water
Kombucha
Iced herbal teas

Alcohol-free swaps to reduce inflammation naturally

Small Swaps, Big Results

Reducing inflammation doesn’t mean deprivation—it’s about upgrading your daily choices. Imagine: swapping canola oil for olive oil, honey instead of corn syrup, or kombucha in place of wine during the week. These swaps may feel small, but stacked together they change everything.

The payoff? Balanced hormones, fewer PMS symptoms, better energy, and a body that feels more resilient.

Bringing It All Together

Inflammation is at the root of so many modern health challenges—but it doesn’t have to control your life. By becoming a conscious consumer and making simple swaps, you can lower inflammation, clear out the fog, and support your hormones naturally.

Start small: pick one food category (like seed oils) to clean up this week, then move on to sugar, gluten, or alcohol. Every step you take brings you closer to steady energy, glowing skin, and cycles that feel manageable instead of miserable.

✨ Remember, you don’t have to be perfect—just consistent. Your body will thank you.

Reducing Inflammation: The Hidden Key to Hormone Balance

Step One: Clean Out Your Pantry