Chronic inflammation is linked to a range of health issues, from heart disease to autoimmune conditions and even some cancers. The good news is that our diet can play a crucial role in managing inflammation and supporting overall health. By focusing on foods that reduce inflammation and avoiding those that can worsen it, you can take control of your health and well-being.
Let’s dive into the details of what to eat—and what to avoid—on an anti-inflammatory diet.
What Is Inflammation?
Inflammation is the body's natural response to injury or infection. It helps protect us, allowing the body to repair itself. However, when inflammation becomes chronic, it can damage tissues and contribute to a variety of health problems. Factors such as poor diet, stress, lack of exercise, and environmental pollutants can trigger or worsen this process.
Foods to Include in an Anti-Inflammatory Diet
The right foods can help reduce inflammation in the body, promoting better health and vitality. Here are some of the top anti-inflammatory foods to include in your diet:
Omega-3s
Omega-3 fatty acids are known to reduce inflammation in the body. Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega-3s. Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein. Aim to include these fish in your diet at least twice a week. If you’re not a fan of fish, consider adding a quality fish oil supplement, but always consult with a healthcare professional first.
Fruits and Vegetables
Fruits and vegetables are full of antioxidants and polyphenols, which help fight inflammation. In particular, colourful fruits and vegetables like berries, cherries, peppers, tomatoes, mushrooms, and leafy greens such as broccoli are packed with nutrients that can support your immune system and reduce inflammatory markers in the body. A 2018 review of research suggests that phytochemicals found in berries may help delay cancer development and progression. Research has also shown that broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body.
Extra-Virgin Olive Oil
Extra virgin olive oil is a cornerstone of the Mediterranean diet and has potent anti-inflammatory effects. Rich in monounsaturated fats and polyphenols, extra-virgin olive oil can help reduce the inflammation associated with conditions such as arthritis. Try drizzling it over salads or using it for cooking at low to medium heat.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are great sources of healthy fats, fibre, and antioxidants. Walnuts, in particular, are rich in omega-3s, which have anti-inflammatory properties. A small handful of nuts or seeds can make for a heart-healthy and inflammation-reducing snack.
Turmeric
Turmeric contains an active compound called curcumin, which has strong anti-inflammatory and antioxidant properties. To get the most out of this spice, pair it with black pepper, which enhances curcumin's absorption. Add turmeric to curries, smoothies, or soups for an added boost.
Green Tea
Green tea is rich in polyphenols, which are antioxidants that help reduce inflammation. Drinking a cup of green tea each day may support overall health and combat oxidative stress.
Legumes
Beans, lentils, and chickpeas are high in fibre and packed with vitamins and minerals that can help reduce inflammation. These plant-based protein sources also support heart health and are a great addition to a balanced, anti-inflammatory diet.
Cocoa
Dark chocolate, especially varieties with at least 70% cocoa, contains flavonoids and antioxidants that have been linked to reduced inflammation. Unsweetened cocoa powder can also be a great addition to smoothies or baking for a healthy anti-inflammatory boost.
Foods to Avoid on an Anti-Inflammatory Diet
While some foods help reduce inflammation, others can promote it. Avoiding or limiting the following foods is crucial in managing chronic inflammation:
Refined Carbohydrates
Foods like white bread, pasta, and pastries are high in refined carbs, which can spike blood sugar and trigger inflammation. These foods have a high glycaemic index, which can lead to insulin resistance and chronic inflammation over time. Instead, opt for whole grains like brown rice, quinoa, and whole-wheat pasta.
Sugary Drinks
Sugary drinks, such as sodas and sweetened fruit juices, can cause blood sugar spikes and increase inflammation. The high sugar content also feeds harmful bacteria in the gut, potentially contributing to gut dysbiosis, which can exacerbate inflammation. If you crave a sweet beverage, try herbal teas or water with a splash of lemon.
Processed Meats
Processed meats like sausages, bacon, and hot dogs contain harmful compounds such as nitrates and advanced glycation end products (AGEs), which can promote inflammation in the body. Opt for lean cuts of poultry, fish, or plant-based protein sources instead.
Trans Fats
Trans fats are found in many processed and packaged foods, such as margarine, fried foods, and baked goods. These fats can increase the levels of LDL (bad) cholesterol and trigger inflammation. Always check food labels for trans fats and choose healthier fats like those found in olive oil, avocado, and nuts.
Alcohol (in excess)
While moderate alcohol consumption might have some health benefits, excessive drinking can lead to inflammation, especially in the liver and gut. If you choose to drink, keep it in moderation—this means no more than 14 units per week for both men and women, as per NHS guidelines.
Artificial Additives and Preservatives
Foods containing artificial colours, flavours, and preservatives may increase inflammation. These additives are often found in processed snacks, sweets, and ready-to-eat meals. Minimise your intake of highly processed foods, and focus on fresh, whole foods instead.
Final Thoughts
Adopting an anti-inflammatory diet is a powerful way to combat chronic inflammation and improve your overall health. By focusing on nutrient-dense, whole foods and avoiding processed, sugary, and inflammatory items, you can significantly reduce your risk of disease and feel your best.
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