What Foods Should You Include in an Anti-Inflammatory Diet?

Inflammation is an important biological process that describes a key part of the immune response. Inflammation can be described as either Acute or Chronic.

Acute inflammation is when you experience heat, or swelling, redness or pain as plasma and blood cells flood an area to provide a healing response to an injury or a protective response to bacteria or a virus.

Chronic inflammation is when this process is prolonged and causes the breakdown or altering of tissues. Chronic inflammation is a contributing factor linked to many diseases including heart disease, type 2 diabetes, some cancers, rheumatoid arthritis and cognitive decline and dementia (in older adults).

High levels of stress, smoking, heavy alcohol use, low activity levels, and environmental toxins all contribute to chronic inflammation, and a diet consisting of foods that cause inflammation can also increase risks of developing disease.

The good news is you can make simple changes and include more anti-inflammatory foods in your diet, with studies showing that this can help decrease chronic inflammation and reduce your risk factors for disease.

Foods that Decrease Inflammation

If you’re worried about chronic inflammation impacting your health, it’s worth stocking up on these anti-inflammatory foods and finding ways to regularly include them in your diet.

Berries

Strawberries, blueberries, raspberries and blackberries all contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that studies have shown can reduce your risk of heart disease.

Fatty Fish

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

• salmon
• sardines
• herring
• mackerel
• Anchovies

Some fish sources do contain concerning levels of toxic metals so stick to wild caught salmon, and smaller fish that have less accumulated toxins as they’re not as high on the food chain and limit your intake to no more than 2 serves a week.

Broccoli

It’s a cruciferous vegetable, along with cauliflower and brussels sprouts. Broccoli is high in antioxidants called Phytochemicals.

Kale

Kale is not just anti-inflammatory but is also an excellent source of vitamins A, C, and K. It's also rich in calcium, iron, magnesium, potassium, and vitamin C. Kale is low in sodium and calories and contains glucosinolates that may help prevent cancer!

Avocado

Avocados are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are also linked to a reduced risk of cancer!

Green Tea

There’s a lot of research indicating that drinking green tea regularly reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions with its antioxidant and anti-inflammatory properties.

Mushrooms

Medicinal Mushrooms are a collection of specific species of mushrooms, all with different properties that are often used in supplements, powders, etc. and have been used in Chinese medicine for thousands of years. Lion’s Mane mushrooms are an example of the medicinal mushrooms and have many benefits including potentially reducing low grade inflammation related to obesity.

Grapes

Grapes contain anthocyanins, compounds which have the effect of reducing inflammation and some studies have indicated that they may also decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.

Turmeric

Turmeric is a spice with a warm, earthy flavor that’s often used in curries and other Indian dishes. It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound and when you eat this with a fat source - ghee or oil - this will allow it to be more easily absorbed in the body.

Pulses

Dry beans, such as navy beans, kidney beans, pinto beans, and black beans, are great anti-inflammatory foods, and an excellent source of plant protein, minerals, B-complex vitamins, and vitamin K. They're also chock-full of fibre, and they contain polyphenols that work as antioxidants.

Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats you can eat being rich in monounsaturated fats. It’s considered a staple in the Mediterranean diet, which is known to have many health benefits.

Studies also link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.

Dark Chocolate & Cacao

Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that help reduce inflammation. Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy. Cacao is an unprocessed form of chocolate, and is becoming a popular alternative to coffee.

Tomatoes

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties.

Foods to Avoid to Reduce Inflammation

If you’re Foods that have been linked to increased levels of inflammation are best to avoid and replace with alternatives from the list above. Here are some practical suggestions:

Replace packaged and processed foods like potato chips and fast food with roast vegetables and try to have healthy snacks or meals prepared ahead of time so you’re not looking for the convenience of fast foods on the run.

Instead of refined carbs like white breads, white rice, and biscuits, try sourdough, rye or whole grain breads and introduce a variety of grains like whole wheat, quinoa, brown rice.

Sugar-sweetened beverages like soft drinks, juice concentrates, sweetened ice tea, and sports drinks all create inflammation so if you drink these regularly, definitely cut down and ideally avoid them completely. Instead of these sugary pick-me-ups try green tea, fresh pressed juice, or sparkling water with a squeeze of lemon.

Bacon, ham, hot dogs and other processed meats usually include nitrates which are associated with a range of diseases. It’s best to keep these out of your diet if you’re trying to reduce inflammation.

With the fresh fruits and vegetables that you decide to include in your anti-inflammatory diet, where possible, look for organic and pesticide free options. The Dirty Dozen and Clean 15 are guides that can help you decide which foods to buy organic and which are safer to buy from conventional growers.

Some simple ways to Eat More Anti-Inflammatory Foods

If you’re Including anti-inflammatory foods in your diet doesn’t have to be complicated. Try these meal ideas:

• Top your morning whole grain cereal or oats with fresh berries and almonds
• Make salads topped with avocado, salmon and a drizzle of olive oil
• Include mushroom, turmeric, tomatoes and lentils in a curry and serve with brown rice
• Try cooking some pulses and quinoa together, season and add some olive oil, then mix in cooked kale and broccoli with some green pesto. Serve topped with chopped nuts.

If you’re concerned about whether or not you may have chronic inflammation, or if this could be contributing to your symptoms, come in and see me at PNMC and we can determine some practical and achievable diet, supplementation or lifestyle changes to support you to better health.

Holly Hargraves is a clinical Nutritionist with a special interest in women’s health, stress management, gut health and healthy weight management.

Holly focuses on nourishing foods, lifestyle interventions, functional pathology and supplementation through customised treatment and meal plans to achieve optimal results. Holly uses a pragmatic and realistic approach which involves looking at the individual as a whole and supporting each pillar of their individual health.

Holly Hargreaves

BHSc Nutritional and Dietetic Medicine. Member of the Australian Natural Therapists Association (ANTA).

Holly is an accredited Clinical Nutritionist registered with Australian Natural Therapists Association (ANTA) and holds a Bachelor of Health Science (BHSc) in Nutritional and Dietetic Medicine. Prior to her degree, Holly has also obtained qualifications in Mental Health, First Aid and Wellness coaching.

Holly focuses on nourishing foods, lifestyle interventions, functional pathology and supplementation through customised treatment and meal plans to achieve optimal results. Holly uses a pragmatic and realistic approach which involves looking at the individual as a whole and supporting each pillar of their individual health.