Anti-Inflammatory Meal Plan for Hormone & Gut Health
Written by Malana VanTyler
In the world of wellness, sustainable choices often focus on the planet: reusable bags, compost bins, or reducing plastic waste. But for holistic nutritionist Katie Stewart, sustainability starts from within.
"When we talk about sustainability, we have to include the body," says Stewart, founder of Katie Stewart Wellness. "You can’t build a sustainable life if you’re running on empty, chronically inflamed, or ignoring your internal ecosystem."
Through her program, The Clear Skin Solution, Stewart teaches women to how to clear up their chronic skin issues through reducing internal stress and supporting hormonal and digestive balance through food-first strategies.
Central to her approach is an anti-inflammatory way of eating that doesn't require extremes or exclusions—just steady, consistent nourishment.
Why Inflammation Matters
Inflammation isn’t inherently bad. It’s how the body responds to injury or stress. But when inflammation becomes chronic, it can lead to a number of issues in the body, including digestive issues, sleep disturbances and mood disorders.
"Chronic inflammation is at the root of many chronic diseases,” Stewart explains. “And so much of it can be triggered by poor food choices that irritate the gut lining and impact the microbiome. This leads to many issues including food sensitivities and skin issues.”,
Rather than hyper-focusing on elimination diets or expensive superfoods, Stewart helps clients implement anti-inflammatory principles through simple, whole-food meals.
Building a Sustainable, Anti-Inflammatory Routine
One of the key shifts Stewart recommends is moving away from diet culture and into rhythm culture. That means making meals that support the body on a daily basis, not just for a few weeks.
"The most sustainable thing you can do for your health is to eat meals that support your biology," she says. "Every time you eat is a chance to calm inflammation or contribute to it."
Her approach is rooted in balance: pairing protein, fiber, and fat in every meal to stabilize blood sugar and energy. It also includes seasonal, local produce whenever possible—not only for environmental sustainability but also for better nutrient absorption.
Key Anti-Inflammatory Foods for Hormone & Gut Health
Stewart recommends focusing on whole ingredients that are easy to source and prepare:
- Quality proteins (like pasture-raised animal proteins or plant-based like lentils, legumes and quinoa)
- Rainbow of antioxidant-rich fruits & veggies (dark pigmented berries, leafy greens, red cabbage, beets and sweet potatoes)
- Omega-3 rich foods (wild sustainably caught salmon and nutsseeds like walnuts and hemp hearts)
- Nourishing bone broth or lentil soup (for gut lining and mineral support)
- Wild herbs (rosemary, parsley) and warming spices (turmeric, ginger)
"You don’t need exotic ingredients. You need simple food that your body can recognize and use," Stewart says.
Meal Plan Principles That Stick
Unlike prescriptive or restrictive plans, Stewart’s version of meal planning is flexible, intuitive, and built around the body’s natural rhythms. She encourages:
- Batch cooking soups and stews for the week.
- Swapping raw salads for lightly cooked greens to ease digestion.
- Making breakfast a nourishing meal instead of a cup of coffee.
- Using leftovers creatively to reduce food waste.
- Prioritizing digestion through proper chewing and mealtime presence.
"Sustainability means eating in a way that you can maintain and enjoy," she says. "Food should be a source of support, not stress."
Sustainable Nutrition for Long-Term Wellness
For Stewart, sustainability isn’t about perfection—it’s about alignment. That includes aligning your food with the season, your symptoms, and your capacity.
"Sometimes the most nourishing thing is a warm bowl of stew eaten slowly with intention. That’s sustainable. That’s healing," she says.
In a culture that often encourages extremes, Stewart offers a middle path: nourishment that supports both body and planet.
Explore More with Katie Stewart Wellness
Katie Stewart shares recipes, anti-inflammatory resources, and sustainable health insights at KatieStewartWellness.com. Her approach is rooted in function, simplicity, and long-term support—for the earth and the women who live on it.
In the end, eating well isn’t about the latest trend. It’s about returning to what sustains us—nutritionally, emotionally, and environmentally.
