The best anti-inflammatory diet to boost hair health

Feeding your follicles starts in the kitchen

We often focus on what we put on our hair—serums, masks, and supplements—but what you eat plays just as crucial a role in how your hair looks, feels, and grows. Chronic inflammation in the body can disrupt the hair growth cycle, contribute to scalp issues, and even accelerate thinning or shedding. It’s not just a beauty concern—it’s a biological one.

The good news? Your diet can help. Certain foods naturally reduce inflammation and create a healthier environment for your hair follicles to flourish.

Below, we’re exploring the link between an anti-inflammatory diet and hair health: what it is, why it works, and which foods are worth stocking in your kitchen. So, if you’re dealing with hair loss or just want stronger, shinier strands, the right nutrition could be your most underrated haircare tool.

 

Inflammation and hair loss—what’s the link?

Inflammation is your body’s built-in defence mechanism, meant to protect, heal, and respond to threats. But when it sticks around longer than it should, it shifts from helpful to harmful. Chronic inflammation has been linked to a wide range of health issues, including cardiovascular disease, autoimmune conditions, and increasingly, hair loss.

When it comes to your scalp, inflammation can damage the environment where hair grows. It may disrupt the hair cycle, interfere with nutrient delivery, or trigger immune responses that target the follicles themselves. Over time, this can lead to thinning, slowed regrowth, or more diffuse shedding.

This kind of hair loss often creeps in gradually: less volume at the crown, a wider part, or more strands in the shower drain. While products and treatments can help on the outside, addressing inflammation at the root often means looking inward, starting with what’s on your plate and how it’s affecting your body’s stress and immune response.

 

The role of diet in inflammation

What you eat plays a bigger role in inflammation than you might expect. Highly processed foods, excess sugar, and refined carbs can all trigger inflammatory responses in the body. Over time, this internal stress affects everything from your digestion to your energy levels… and yes, even your hair.

That’s where an anti-inflammatory diet comes to the rescue. This approach focuses on whole, nutrient-rich foods that help calm inflammation rather than fuel it. Some examples include leafy greens, berries, olive oil, salmon, nuts, seeds, and antioxidant-rich herbs and spices. These ingredients support the immune system, improve circulation, and help reduce the underlying stress that can disrupt hair growth.

It’s not about cutting everything out, but instead, crowding your plate with foods that work with your body, not against it. When your internal systems are balanced, your hair is more likely to reflect that stability, growing stronger, thicker, and more resilient over time.

 

Top anti-inflammatory foods for hair health

1. Fatty fish (e.g., salmon, mackerel)

Fatty fish are packed with omega-3 fatty acids, which reduce inflammation and help maintain a healthy scalp environment. These healthy fats also support circulation, which brings more nutrients and oxygen to hair follicles. Regular intake may improve hair density, shine, and strength, especially for those dealing with inflammation-related hair thinning.

2. Leafy greens (e.g., spinach, kale)

Dark leafy greens are rich in antioxidants, iron, and vitamins A and C—all essential for healthy hair growth. They help neutralise inflammation and oxidative stress while supporting collagen production and circulation. Leafy greens also contain folate, which aids in cell renewal, crucial for regenerating hair follicle cells.

3. Berries

Berries like blueberries, strawberries, and blackberries are antioxidant powerhouses. Their high vitamin C content helps protect hair follicles from free radical damage and boosts collagen synthesis. The anti-inflammatory effects of berries also promote overall scalp health, making them a perfect snack for beauty from the inside out.

4. Nuts and seeds (e.g., walnuts, flaxseeds)

Nuts and seeds deliver a concentrated dose of omega-3s, zinc, selenium, and vitamin E, key for reducing inflammation and keeping strands strong. Walnuts and flaxseeds in particular support scalp hydration and improve the resilience of hair shafts. A small handful a day can go a long way in supporting long-term hair health.

5. Avocados

Loaded with healthy fats and vitamins E and C, avocados are deeply nourishing for both the scalp and hair. Vitamin E acts as an antioxidant, helping to reduce oxidative stress, while vitamin C supports collagen production. The monounsaturated fats also help moisturise from within, promoting shinier, more elastic strands.

6. Sweet potatoes

These root vegetables are a top source of beta-carotene, which the body converts into vitamin A, a vital nutrient for hair cell growth and sebum production. A healthy level of sebum keeps the scalp moisturised and balanced. Sweet potatoes also have anti-inflammatory properties that help support scalp health over time.

7. Turmeric

Turmeric’s golden hue comes from curcumin, a compound known for its potent anti-inflammatory effects. It may help lower systemic inflammation, which can benefit scalp conditions like dandruff or folliculitis. Whether added to meals or taken as a supplement, turmeric can help create a more balanced internal environment for hair to thrive.

8. Green tea

This antioxidant-rich drink contains catechins, which help reduce inflammation and may prevent hormone-related hair loss. Green tea supports circulation and has been shown to improve scalp conditions in some studies. Swapping your afternoon coffee for a cup of green tea could give both your energy and your hair a healthy boost.

9. Tomatoes

Tomatoes are high in lycopene and vitamin C, both of which contribute to healthy collagen production and reduced oxidative stress. Lycopene, in particular, has been shown to fight inflammation and support skin and scalp integrity. Add fresh tomatoes to salads or roast them to maximise their nutrient absorption.

10. Eggs

Eggs are a complete protein and a rich source of biotin, two things your hair loves. Protein supports the structure of each strand, while biotin plays a role in keratin production. Eggs also provide zinc and selenium, which help maintain scalp balance and reduce inflammation from within.

 

Foods to avoid for reducing inflammation

Just as certain foods can help calm inflammation, others can quietly fuel it, and over time, that can take a toll on your hair health.

Processed and sugary foods are some of the biggest culprits. Refined carbs, packaged snacks, and sugar-loaded drinks can spike blood sugar and trigger inflammatory pathways. This stress affects your body’s ability to nourish hair follicles and maintain healthy scalp conditions.

Trans fats and excess saturated fats—found in fried foods, fast food, and many packaged baked goods—also promote inflammation. They can disrupt hormone balance and blood flow, making it harder for your scalp to get the nutrients it needs.

While alcohol and caffeine in moderation aren’t necessarily harmful, overdoing it can dehydrate the body, increase oxidative stress, and aggravate inflammation. If you’re noticing scalp irritation, hair shedding, or sluggish growth, consider easing back and upping your water intake.

Ultimately, healthy hair starts with a holistic approach—nourishing your body, managing stress, and choosing the right external support. For those looking to boost their confidence while working on long-term changes, consider investing in salon-quality hairpieces to wear in the meantime. 

 

Sample anti-inflammatory meal plan for hair health

Consistency is key when it comes to reducing inflammation, and supporting hair growth through diet doesn’t have to feel like a chore. Below are easy, nutrient-packed meal ideas designed to nourish your body and your scalp. Mix and match based on your preferences or dietary needs.

Breakfast 

Start your day with a balance of complex carbs, healthy fats, and antioxidants.

– Oatmeal topped with mixed berries, flaxseeds, and a spoonful of almond butter.

– Avocado toast on sprouted whole grain bread with a poached egg and hemp seeds.

– Smoothie with spinach, banana, frozen blueberries, chia seeds, and almond milk.

– Chia pudding soaked overnight with coconut milk, cinnamon, and sliced strawberries.

Lunch 

Build your plate around anti-inflammatory proteins and leafy greens.

– Grilled salmon salad with arugula, avocado, cherry tomatoes, and olive oil dressing.

– Lentil and sweet potato bowl with sautéed kale and tahini drizzle.

– Mackerel wrap with shredded cabbage, carrot, cucumber, and a turmeric-yogurt sauce.

– Quinoa tabbouleh with chickpeas, parsley, cucumber, lemon, and olive oil.

Snack

Keep your energy (and scalp) steady between meals.

– A handful of walnuts and a cup of green tea.

– Sliced apple with almond butter and a sprinkle of cinnamon.

– Cucumber and carrot sticks with hummus or guacamole.

– Hard-boiled egg with sea salt and cracked pepper.

Dinner 

Round out your day with hearty, nourishing ingredients that calm inflammation.

– Baked turmeric-spiced chicken with roasted vegetables and quinoa.

– Stir-fry with tofu, broccoli, mushrooms, and ginger-garlic sauce over brown rice.

– Grilled shrimp tacos on corn tortillas with cabbage slaw and avocado.

– Stuffed bell peppers with lentils, wild rice, tomatoes, and fresh herbs.

 

Lifestyle tips to complement an anti-inflammatory diet

What you eat is only part of the picture. Lifestyle habits play a major role in managing inflammation and creating the right conditions for healthy hair growth. These simple shifts can support your diet and amplify the results over time.

– Move your body regularly. Exercise improves blood flow, lowers inflammatory markers, and helps deliver nutrients to your scalp. Even brisk walks or gentle stretching can make a difference.

– Manage stress mindfully. Chronic stress triggers inflammatory responses in the body. Practices like meditation, yoga, breathwork, or even journaling can help regulate your nervous system and reduce internal stress signals.

– Prioritise quality sleep. Poor or inconsistent sleep disrupts your immune function and increases systemic inflammation. Aim for 7–9 hours of uninterrupted sleep per night to allow your body to repair and reset.

Together, these habits support your body’s natural balance, which in turn supports stronger, healthier hair. The takeaway? True hair health doesn’t come from a single superfood or serum; it’s the result of long-term, everyday choices that help your whole system function at its best.

 

Start your anti-inflammatory diet today

The connection between inflammation and hair health is clearer than ever. Chronic inflammation—whether triggered by diet, stress, or lifestyle—can quietly disrupt your hair growth cycle and weaken the very foundation of healthy strands. But by embracing an anti-inflammatory diet filled with nutrient-dense, whole foods, you're not only fueling your body but also creating the ideal environment for your hair to grow.

From fatty fish and leafy greens to turmeric and green tea, what’s on your plate has the power to support scalp health, reduce internal stress, and improve the strength, shine, and resilience of your hair over time.

And while nutrition takes time to show visible results, confidence doesn’t have to wait. The Lauren Ashtyn Collection’s high-quality, natural-looking hairpieces offer an instant way to enhance your style as you work toward long-term wellness. Because your hair journey should feel empowering, inside and out!