Inflammation is a natural response of the immune system, helping the body fight infections and heal injuries. However, when inflammation becomes chronic, it can contribute to various health issues, including heart disease, diabetes, IBS and arthritis. In this article I’ll share 11 foods to include for a powerful anti-inflammatory diet.

Tackling inflammation with diet includes avoiding certain foods, like fast-food, and including certain foods. By doing this, you can combat inflammation, support overall health, lower the risk of certain diseases, and even reduce symptoms of conditions you may already have.

Eat Leafy Greens as part of an anti-inflammatory diet

Leafy green vegetables like spinach, kale, Swiss chard, and collard greens are rich in antioxidants and vitamins that are essential inclusions to an anti-inflammatory diet. These greens contain high levels of polyphenols and carotenoids, which help neutralise harmful free radicals in the body. Additionally, they are a great source of fibre, which supports gut health and reduces inflammatory markers.

Tip: Add a handful of spinach to your smoothies, sauté kale with garlic for a quick side dish, or include them in your soups.

Add Berries to your anti-inflammatory diet

Berries such as blueberries, strawberries, raspberries, and blackberries are packed with antioxidants called anthocyanins, which have powerful anti-inflammatory effects. They help reduce oxidative stress and lower levels of inflammatory compounds in the body.

Tip: Enjoy berries as a snack, add them to your morning oatmeal, or blend them into smoothies for a nutritious and anti-inflammatory diet boost.

Include Fatty Fish for an anti-inflammatory diet

Fatty fish like salmon, mackerel, sardines, and tuna are excellent sources of omega-3 fatty acids. Omega-3s are known for their ability to reduce inflammation, especially in people with conditions like heart disease and arthritis. These healthy fats help decrease the production of inflammatory chemicals in the body.

Tip: Aim to eat fatty fish at least two to three times a week. Grilled or baked salmon is a delicious option, or try adding canned sardines to your salads for a quick meal.

Turmeric

Turmeric, a bright yellow spice commonly used in curry, contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Curcumin has been shown to inhibit the activity of certain molecules involved in the inflammatory process.

Tip: Add turmeric to soups, stews, or roasted vegetables, or mix it into a warm beverage with honey and black pepper (which enhances curcumin absorption). If you take it in supplement form, ensure to take them with a hot meal.

Ginger

Ginger is another spice with powerful anti-inflammatory properties. It contains compounds called gingerols, which have been found to reduce inflammation and pain, especially in conditions like osteoarthritis.

Tip: Use fresh ginger in stir-fries, teas, or smoothies, or add powdered ginger to your baked goods and marinades for a warming, anti-inflammatory touch.

Olive Oil

Extra virgin olive oil is a staple of the Mediterranean diet, which is known for its anti-inflammatory benefits. It is rich in healthy monounsaturated fats and contains oleocanthal, a compound with effects similar to nonsteroidal anti-inflammatory drugs (NSAIDs).

Tip: Use olive oil as your main cooking oil, drizzle it over salads, or add it to roasted vegetables for a flavourful and healthful option.

Nuts and Seeds

Nuts like almonds, walnuts, and pistachios, as well as seeds like flaxseeds and chia seeds, are great sources of fiber, healthy fats, and antioxidants. Walnuts, in particular, are high in omega-3 fatty acids, which help reduce inflammation.

Tip: Snack on a handful of nuts, add chia seeds to smoothies or yogurt, or sprinkle ground flaxseeds over oatmeal or salads.

Garlic

Garlic has been used for centuries for its medicinal properties, and modern research supports its role in reducing inflammation. It contains sulfur compounds, including allicin, which help lower inflammatory markers in the body.

Tip: Add minced garlic to salad dressings, sautés, or roasted vegetables to enhance both flavor and health benefits.

Tomatoes

Tomatoes are a rich source of lycopene, an antioxidant with strong anti-inflammatory effects. Lycopene is particularly effective in reducing inflammation related to certain cancers and heart disease.

Tip: Cooking tomatoes, as in sauces or stews, increases the absorption of lycopene. Enjoy tomato-based dishes, or add fresh tomato slices to salads and sandwiches.

Green Tea

Green tea is loaded with polyphenols, particularly a compound called epigallocatechin-3-gallate (EGCG), which has been shown to have strong anti-inflammatory properties. Regular consumption of green tea can help reduce inflammation and improve overall health.

Tip: Replace sugary beverages with a cup of green tea, or enjoy it with a slice of lemon and a bit of honey for a soothing and anti-inflammatory drink.

Lastly, include Whole Grains in your Anti-Inflammatory Diet

Whole grains like oats, brown rice, quinoa, and barley are rich in fibre and nutrients that help reduce inflammation. Unlike refined grains, which can spike blood sugar levels and promote inflammation, whole grains provide a steady release of energy while supporting gut health.

Tip: Opt for whole grains over refined ones by choosing brown rice over white rice, or whole-grain bread over white bread. Organic is also a great choice.

Incorporating natural anti-inflammatory foods into your diet is a simple and effective way to support your body’s health and reduce the risk of chronic inflammation. By choosing whole, nutrient-dense foods like leafy greens, berries, fatty fish, and healthy fats, you can help your body combat inflammation and protect against long-term health issues.

Remember, while diet plays a significant role, it’s essential to combine these foods with other healthy lifestyle habits such as regular physical activity, stress management, and adequate sleep to maximise your anti-inflammatory benefits.

Start by making small changes to your daily meals and experience the positive effects of an anti-inflammatory diet!

Jen x