Want to eat to beat inflammation?
Written by Dr Marissa Kelaher, Graphics by Dr Taisia Cech
Why is inflammation such a buzzword these days, and is it actually important?
Fatigue, sore joints, brain fog, digestive issues, autoimmune disease, and even allergies and skin complaints can all be traced back to inflammation.
This means reducing inflammation can help prevent, treat, and even sometimes cure many chronic diseases.
Inflammation contributes to lots of different conditions, from heart disease to mental health concerns. But the type of inflammation is what really matters - and determines whether it’s good or bad for us.
In this blog post, we'll take a deep dive into what chronic inflammation is, how it affects us, how it can be tested for, and most importantly, what you can do about it!!
SO WHAT IS CHRONIC INFLAMMATION ANYWAY?
Inflammation is actually one of the ways our body naturally protects itself, and we need some types of inflammation.
ACUTE inflammation is how we fight off infections, heal from injury, and generate pain when something is wrong, to tell us to look after our body.
It sounds the alarm when we are injured or sick, to promote rapid healing - as the injured or infected tissue releases proteins called cytokines, which activate our immune system, and tell our body to send extra blood and immune cells to the injured area, with the aim of fighting off infection and cleaning up debris from injured tissue.
Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.
However, chronic inflammation is a completely different matter.
Like with many things, we want inflammation at the right time, in the right place. But too much of it, for too long can be harmful. So while acute inflammation helps us, chronic inflammation does the exact opposite.
CHRONIC inflammation still tells our body to send white blood cells to the inflamed tissue. But instead of healing the tissue and switching off the inflammatory response, these white blood cells keep sending out signals to our immune system, to bring in more and more white blood cells. This leads to our immune system starting to damage and break down healthy tissue in a misdirected attempt to heal and repair it.
Inflammation is often compared to fire - in the right amounts and for short bursts, fire keeps us warm, healthy, and protected. But when there is too much fire, if the fire keeps smouldering and spreading, or if it gets out of control, it can be incredibly destructive.
Fire also doesn't need to be big to cause damage - research increasingly shows that low-grade chronic inflammation is a major contributor to many health issues and diseases, and can even create disease itself. This occurs when the inflammatory process fails to 'switch off' and continues to smoulder like a slow-burning fire for years.
The history of chronic inflammation as a concept is fairly new - in 1993 a Turkish researcher discovered that some overweight patients had low levels of chronic inflammation throughout the body, mostly centred around blood vessels and fat cells. He theorised that it could be the underlying cause of heart attacks, strokes, and insulin resistance, and coined the term 'meta inflammation'.
Since then much more research has been done, and meta-inflammation has been linked as a potential cause of many diseases (see below).
Chronic low-grade inflammation can prevent the body from repairing itself and recovering from damage and can cause damage in healthy cells - affecting arteries, organs, joints, and other parts of the body. It even makes you age faster, by affecting your telomeres (ends of your DNA)
A number of medical conditions are strongly linked to chronic inflammation, with the list growing all the time.
Some of these include:
Alzheimer’s disease
Asthma
Cancer
Chronic obstructive lung diseases (emphysema and bronchitis)
Chronic pain
Type 2 diabetes
Heart disease
Eczema, asthma, psoriasis
Inflammatory bowel disease (Crohn’s or Ulcerative Colitis)
Stroke
Gynecological issues such as endometriosis
Depression and other mental illnesses
Autoimmune diseases, such as rheumatoid arthritis, lupus, or scleroderma
While chronic inflammation isn't the only cause of these issues, more and more evidence is coming out showing that it's likely to be a significant contributor.
Some people even believe it lies at the root of many chronic illnesses we see these days.
SYMPTOMS OF CHRONIC INFLAMMATION
So how can you tell if you have issues with chronic inflammation?
As chronic inflammation tends to affect the whole body, the symptoms are often vague, widespread, and non-specific. They can include fatigue, recurrent mouth ulcers, unexplained chest pain, joint and muscle pains, skin rashes, brain fog, difficulty concentrating, mood disturbances, memory loss, allergies or intolerances, poor digestion (reflux, indigestion, bloating, diarrhoea), and weight gain or loss.
Even conditions such as high blood pressure, high blood sugar (diabetes/prediabetes) and high cholesterol can be linked to inflammation!
Chronic inflammation is also strongly linked with metabolic syndrome, a cluster of conditions that significantly increase the risk of heart disease and diabetes.
In fact, metabolic syndrome is now classified as an inflammatory disorder, and one test for chronic inflammation (hs- CRP levels) can be used to help determine people's future risk of heart attacks.
A diagnosis of metabolic syndrome is made if you have three or more of the following:
visceral or 'tummy' fat (diagnosed by measuring waist circumference, a waist circumference of at least 89 centimetres in women or 102 centimetres in men is considered abnormal)
high blood pressure
high triglyceride levels
low HDL cholesterol levels
insulin resistance (prediabetes or diabetes)
And these things are also incredibly common to find in people who also have chronic inflammation.
HOW CAN YOU TEST FOR CHRONIC INFLAMMATION?
Testing for chronic inflammation most commonly uses a test called CRP (C reactive protein), or sometimes hs-CRP (high sensitivity CRP). There are other inflammatory markers such as IL-6 and TNF alpha, but these are mostly just used in research at present.
In low-grade chronic inflammation CRP levels are often mildly raised and maybe only just above normal - this is not actually normal!! If levels are very high, this usually indicates a more significant cause such as acute infections or active autoimmune disease.
A mildly raised CRP (usually between 5 and 15) is typical of chronic inflammation and is often seen in conjunction with high LDL and triglyceride cholesterol, high HBA1C (blood sugar), and mildly elevated liver function tests (indicating fat deposits in the liver ie fatty liver disease).
This is because many people with chronic inflammation also have metabolic syndrome (as we covered above) and are part of the ‘inflammatory pattern’.
Homocysteine is sometimes used to look at inflammation and risk of heart disease and stroke (this is an amino acid, which in high levels is linked to an increased risk of heart disease and stroke, as it is thought to damage arterial walls and contribute to plaque formation), however, it is not a funded test so is not widely used. Its clinical usefulness is also not that clear - ie we don’t currently have good evidence that testing for homocysteine will improve people’s health.
It is worth noting that obesity and smoking can also elevate CRP levels, as these both contribute to chronic inflammation (fat cells release inflammatory chemicals into the blood).
Symptoms of chronic inflammation can be vague and may mimic other serious health issues. As a result, we always recommend seeing your doctor initially to rule out other conditions, they will usually also request a blood test for inflammatory markers such as CRP levels, as well as other tests as indicated.
CAN DIET REALLY CAUSE INFLAMMATION?
The theory behind food and inflammation is intriguing.
Our immune system is highly effective at protecting us from 'invaders' or pathogens. As food is a foreign molecule (ie not part of the body), in order to tolerate it and not react to it, our body has to recognise it as harmless.
Prior to the industrial revolution, human diets were fairly stable for millennia - ie whole foods, mostly plants, with small amounts of wild game, free-range eggs, and dairy (in some cultures), and with minimal processing (think stone ground flour, cold pressed oils etc).
Since then, and particularly in the last 50 years, foods have changed dramatically and rapidly, due to technology and new processing methods.
This exponential rise in ultra-processed foods has correlated strongly with a massive rise in chronic disease rates.
As processed foods are 'new to us', one theory is that the body sees them as dangerous invaders, and mounts an immune reaction when we eat them, which triggers off inflammation, as it would do with harmful bacteria or viruses.
If these foods are eaten only occasionally, our body can cope and can switch off the inflammatory response quickly after we eat them (like how we can fight off infections and then recover). However if inflammatory foods are eaten frequently or in large amounts, our immune system can end up staying ‘switched on’, and the inflammation can become chronic, over time causing disease (meta inflammation).
In contrast, other foods have the ability to reduce inflammatory markers and 'fight' chronic inflammation, as they contain antioxidants and other 'anti-inflammatory' compounds, that dial down the immune response.
This means inflammation can be caused, but can also be reduced, by our food choices, as well as other lifestyle factors (exercising, getting enough sleep, managing stress, aiming to stay a healthy weight, minimising exposure to toxins such as cigarette smoke, car fumes, household chemicals, plastics etc).
In recent years, scientists have discovered accurate ways to measure the effect of different foods on the body, by checking blood markers of inflammation (ie CRP, IL6, TNF alpha) after people eat certain foods. They have used this to create validated tools for determining how ‘inflammatory’ different foods are - we cover this in more detail in the next section.
Interestingly, virtually all the foods that trigger inflammation when eaten, are 'modern' foods ie highly refined grains, trans fats, ultra-processed foods etc. Whereas those that 'switch off' inflammation reflect what would have been eaten for millennia in traditional societies - whole, mostly plant foods, with small amounts of animal products if desired. This fits with the theory of modern food processing techniques being the cause of inflammation.
The amount of foods we eat seems to matter too - very small amounts of added sugar (as would have been eaten traditionally) do not trigger high levels of inflammation, whereas large amounts do. The same goes for things like fruit juices, alcohol, and red/processed meat.
It's all about balance!
The farming methods of animal products also appear to affect inflammatory levels - wild game, shellfish, and free-range/pasture-fed meat have been shown to be less inflammatory than intensively farmed meat where animals are fed high-calorie diets and cannot roam (ie caged hens, grain-fed cows or pigs).
This seems to be mostly related to the levels of saturated fat in their meat, as saturated fat is known to be highly inflammatory, while wild/free-range meat is naturally lower in saturated fat than in intensively farmed meat.
We take a deep dive into the health effects of processed foods; what you need to know about sugar; and simple swaps to eat more whole plant foods in your diet in our Reboot and Nutrition courses if you’d like to learn more.
WHAT FOODS CAUSE INFLAMMATION?
Much of the research around food and inflammation has been done with a tool called the dietary inflammatory index (DII) - which measures levels of different inflammation markers in the blood after foods are eaten.
This provides a reliable validated measure of how 'inflammatory' a food is.
The DII uses micronutrients rather than whole foods as these are easier to control for and measure.
The DII was developed by looking at over 6000 studies from around the world and analysing all the data available on inflammation and food, ie it’s not just a theory, it’s a proven tool!
It’s since been used in over 200 studies and 12 metanalyses, looking at a variety of health issues, and the role of food and inflammation in these issues - including conditions such as cancer, heart disease, diabetes, obesity, asthma, lung disease, mental health, arthritis, osteoporosis, menopause, endometriosis, polycystic ovary syndrome (PCOS), and even child development!
The DII research consistently shows that a higher intake of 'inflammatory' foods is strongly linked with higher rates of these diseases; whereas eating an anti-inflammatory diet can significantly improve symptoms and ‘activity’ of these diseases, as well as improving inflammatory markers - reinforcing the growing 'inflammatory' theory of disease.
You can find the original DII table here - the more negative the score, the more anti-inflammatory a nutrient is, whereas more positive scores are more inflammatory.
Not surprisingly, the most inflammatory nutrients are saturated fat and cholesterol (foods we would have traditionally eaten rarely in a plant-focused diet), then refined carbohydrates, protein, total energy and trans fats (again all traditionally only eaten in small amounts, or not at all).
B12/iron are mildly inflammatory - these nutrients are found in a meat-heavy diet ie the typical Western diet and are found in much lower levels in plant-focused diets - so while we need some of them, in excess they are not so good.
The most anti-inflammatory compounds are all from plants, such as flavonoids and isoflavones, as well as most other vitamins and herbs/spices, green tea and caffeine.
Meaning a diet high in whole plant foods and low in refined and processed foods is very good for our health and well-being, and helps protect us from illness!
Following on from the DII research another great study was done to 'rate' whole foods based on their concentration of these micronutrients, this is in the table here, which is far more user-friendly than the DII table.
Again, the more negative a food’s score is, the more it reduces inflammation; whereas the more positive the score, the more it causes inflammation.
In summary, the following foods are inflammatory/promote inflammation, so try to avoid or limit them as much as possible:
refined carbohydrates, such as white bread and pastries
french fries and other fried foods
fizzy drinks and other sugar-sweetened beverages (especially those containing high fructose corn syrup)
foods high in added sugar (sweets, lollies, confectionary etc)
processed meat (hot dogs, sausage)
margarine, shortening, lard, and processed seed oils
While these foods are high anti-inflammatory, and can help reduce inflammation:
tomatoes
olive oil
green leafy vegetables and cruciferous veges, such as spinach, kale, broccoli and cauliflower
nuts like almonds and walnuts
fatty fish high in omega 3 like salmon, mackerel, tuna, and sardines (you can choose plant based sources of omega 3 if you do not eat fish - see section on omega 3 below)
brightly colored fruits such as apples, strawberries, blueberries, cherries, and blackcurrants
yellow and orange colored fruits and veges for example carrots, citrus, pumpkin, papaya
unsweetened natural coffee and tea (especially green tea)
herbs and spices such as tumeric, ginger, and cinnamon
Unprocessed red meat is mildly inflammatory (meaning it should be eaten in small amounts only), and chicken is anti-inflammatory.
Whole grains, legumes, and fermented dairy are all also anti-inflammatory
Whether or not alcohol is inflammatory is dependent on the amount - heavy intake is inflammatory (>2/day), lighter intake is not. Current alcohol guidelines recommend minimising alcohol intake to as little as possible (recent evidence suggests a maximum of two standard drinks PER WEEK)
WHAT ARE THE BENEFITS OF ANTI-INFLAMMATORY DIETS?
As anti-inflammatory diets help to reverse the underlying causes of many chronic health issues, the most obvious benefits are reduced risk of disease.
However eating an anti-inflammatory diet will usually make you feel much better too, as it improves general health, gut health, skin health, brain health, heart health and mental health.
Specific diets for all of these conditions are also in essence anti-inflammatory diets (such as the modi MED diet for depression, the MIND diet for dementia prevention, the DASH diet for high blood pressure etc), showing just how widely anti-inflammatory diets are now being recommended!
Some of the common benefits of eating an anti-inflammatory diet include:
Clearer skin
Decreased muscle or joint pain (including pain from osteoarthritis)
Decreased swelling in your hands and feet
Fewer headaches
Improved gastrointestinal symptoms and digestion (diarrhea, gas, nausea, stomach pain)
Improved sleep
Less anxiety, stress and/or brain fog
Less bloating
Lower blood pressure
Lower blood sugar
More energy
Healthy weight loss
So it’s a win-win situation!
We teach you how to eat an anti-inflammatory diet in more detail in our Reboot and Nutrition courses, including 6 weeks of recipes and meal plans to make it easy.
HOW TO EAT TO REDUCE INFLAMMATION
Anyone can benefit from eating an anti-inflammatory diet, as its based on the Mediterranean diet - which is the way of eating that consistently comes out tops for the healthiest year after year!
An anti inflammatory diet is especially helpful if you have any symptoms and signs of chronic inflammation as above, or are at risk of chronic disease.
Not only can eating the right foods reduce the occurrence of inflammation in the first place, but it can even help reduce and resolve inflammation that is already occurring!
So what's an anti-inflammatory diet?
'Eat whole foods, mostly plants, not too much' is a good way to sum it up!
Anti-inflammatory diets are a plant-focused pattern of eating, which are high in fresh fruits and vegetables, whole grain cereals, and legumes. They contain nuts, seeds, and olive oil as their main fat sources (these are all unsaturated fats), and can include some fish and shellfish, white meat, eggs, and fermented dairy products (cheese and yogurt), although these are not essential to include if you choose not to.
Anti-inflammatory diets have relatively small amounts of sweets and red and processed meat, and low or no alcohol.
It's thought likely that the diet as a whole (rather than individual foods) is also key, as these work together to reduce inflammation and promote health.
Anti-inflammatory diets are based on the DII research we covered above and aim to include foods known to reduce inflammation and avoid those that worsen it.
Population studies of people back the DII research up in real life - as they consistently show that people who follow an anti-inflammatory Mediterranean-style diet tend to have lower levels of inflammatory markers in their blood, as well as better overall health, and lower rates of chronic diseases that are linked with inflammation.
Clinical trials also show that people who have chronic inflammation (and health issues related to this) can lower inflammation markers as well as reduce symptoms and improve their health and well-being by changing to an anti-inflammatory way of eating!
Some key aspects of the Mediterranean (aka anti-inflammatory) diet include
Relatively high fat intake (30-50% of total daily calories), mostly from monounsaturated fatty acids (mainly olive oil), nuts, and seeds, but with LOW amounts of saturated fats (ie fat from animal sources - less than 8% of calories). Ie try to get the majority of your fat intake from plant sources, not dairy or meat!
High omega-3 fatty acid intake from fish (2 or more servings/week) or plant sources (chia seed, linseed, walnuts, and hemp hearts are all high in omega-3).
A low omega-6 to omega-3 ratio of 2-3 to 1 versus the 14:1 ratio typical of the standard Western diet (to do this, limit or avoid ultra-processed foods and refined seed oils; include omega-3-rich foods in your diet; and aiming for a plant-focused diverse whole food diet, see section on omega 3 below for more details)
High fruit and vegetable consumption (at least 8 servings/day)
High fibre consumption (at least 32 g/day)
Low in refined and quickly digested carbohydrates
It’s worth noting you do not have to follow a specific Mediterranean diet to eat in an anti-inflammatory way - the blue zones diets are all anti-inflammatory and vary widely due to being distributed around the world.
The key is the lack of refined foods, saturated fat, and red meat, and the high consumption of whole plant foods.
Diets rich in fruits and vegetables supply important antioxidants and phytochemicals that are powerful anti-inflammatory nutrients.
Brightly coloured fruits and vegetables, specifically green, orange, yellow, red, and purple contain many beneficial plant compounds, called phytochemicals.
Many of these compounds have antioxidant properties that can help to reduce inflammation, hence their importance in an anti-inflammatory diet.
We have a graphic summing up how to eat an anti-inflammatory diet, with practical tips, at the end of this post.
The also cover fats, carbs, phytonutrients, and fibre in our Nutrition course, and Reboot course, while the recipes we include in these courses, as well as in our Lifestyle Lounge, all follow an anti-inflammatory diet pattern.
Plus they’re 100% whole food plant-based - so check them out if you’d like some tips and ideas!
SPECIFIC NUTRIENTS AND HOW THEY AFFECT INFLAMMATION
OMEGA 3 AND OMEGA 6 FATTY ACIDS
One of the key parts of anti-inflammatory diets is that they are low in omega-6 fats, and relatively high in omega-3 fats.
Omega 6 is considered an ‘inflammatory’ fat, and omega 3 ‘anti inflammatory’, although this is a highly simplified explanation and in reality is far more complex and nuanced.
The effect of omega-6 fatty acids on inflammation and chronic health conditions actually remains a bit unclear despite a lot of debate - early research suggested that too much of these dietary fatty acids were linked to pro-inflammatory pathways in the body, but more recent research suggests that omega-6 fatty acids may not directly increase inflammation, and can actually act in an anti-inflammatory way depending on other factors.
We do need some omega 6 fats in our diet as they play important roles in our body, but evidence suggests that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids of about 1:1.
Current Western diets have a ratio of about 10-25:1!!!
So it’s not so much the omega 6 fats themselves that are the issue, but the fact that we eat way too many.
Ancient humans ate a LOT less omega-6 compared to omega-3 fatty acids than the modern Western diet, meaning we to get the balance right, we need to reduce how much omega 6 we eat, and increase omega 3.
High levels of omega 6 fats tend to come from refined seed oils (soybean, corn, sunflower, safflower, grapeseed, cottonseed, and wheat germ oils) and processed and packaged foods (crackers, chips, fast foods), so limiting or avoiding these foods is an easy way to reduce omega 6 intake - which is recommended on a whole food diet anyway.
Omega 3 in contrast is found in oily fish, and many nuts and seeds (walnuts, chia seeds, hemp hearts, and linseed are some of the most omega 3 rich plant foods)
To get enough omega 3, you can either include a tablespoon of these seeds in your diet daily; eat oily fish 2 days per week; or do both! There are concerns around the sustainability of how much oily fish is being eaten currently though (from an environmental perspective), so our preference is to have mostly plant sources if you are able.
When cooking, extra-virgin olive oil is an the oil of choice as it mostly contains monounsaturated fatty acids (not omega 3 or omega 6), and has been shown to lower blood pressure, LDL cholesterol, and markers of inflammation.
Extra-virgin olive oil (EVOO) is the most minimally processed and contains many potent beneficial phytochemicals, whereas pure olive oil is the most processed, but is good for cooking with.
Heating olive oil reduces the phytochemical content by about 15%-25%, but the benefits of the mono-unsaturated fatty acids remain, so from a practical point of view, using pure olive oil for cooking and EVOO for salads etc is sensible, as EVOO tend to be more expensive!
Canola oil is the lowest in omega 6 out of other oils, and is best for cooking if you need a cheaper option, but does not have the beneficial phytochemicals found in olive oil, and there is less research to support its anti-inflammatory effects.
We cover omega 3 and healthy fats in depth in our Reboot and Nutrition courses, as well as tips to make sure you get the balance right (and still enjoy it!)
COCONUT OIL
Whether coconut oil is “heart healthy” is currently under debate - it appears to increase HDL-cholesterol (the “good” cholesterol) more than LDL-cholesterol (the “bad” cholesterol), resulting in a better cholesterol profile compared to butter, and in the context of traditional diets where it’s consumed as part of a whole food plant focused diet, it does not seem to cause harm.
However, when added to an already unhealthy Western diet, coconut oil may increase cardiovascular risk, and the risk of heart attacks and strokes.
In regards to inflammation, animal studies suggest that extra-virgin coconut oil may have anti-inflammatory properties, however research in humans is still lacking.
Our advice is to primarily use olive oil, but if the rest of your diet is whole food and plant-focused, small amounts of coconut oil are likely to be safe, and a better option than butter or processed spreads like margarine!
TRANS FATS
Trans-fatty acids are artificially produced fats, that are highly inflammatory, as well as being very bad for heart health. Sometimes referred to as “hydrogenated oils”, foods that may contain trans-fats include margarine, deep-fried foods, and processed foods designed to have a long shelf-life (ie crackers and packaged foods).
Trans fats have zero health and nutritional benefits, and multiple negative effects, so avoid them as much as you can. They are already banned in many countries, and the World Health Organisation (WHO) has called for them to be removed from human consumption as they are directly responsible for half a million deaths per year worldwide 😲
SATURATED FAT
Saturated fat is considered inflammatory , as we covered in the DII section of this blog post, so should be limited in an anti-inflammatory diet.
Saturated fats are those that tend to be solid at room temperature, and are found in animal products such as full fat dairy, and fatty meats (with the exception of oily fish).
Recent evidence reinforces that high dietary saturated fat intake in the context of a Western diet increases the risk of cardiovascular disease and inflammation, especially in overweight people.
While anti-inflammatory diets are relatively high in fat, the majority of this should be from nuts, seeds, whole plant fats (such as avocado), and olive oil, which contain unsaturated fat instead.
DAIRY
Full-fat and non-fermented dairy are mildly inflammatory, due to their saturated fat content, however, fermented dairy like yogurt and milk kefir may have a neutral or even beneficial effect on both cardiovascular risk and inflammation. This is mostly due to the live probiotics found in these, which are great for gut health
We generally advise minimal dairy consumption for health and environmental reasons, but if you choose to have dairy, try make it fermented as much as possible. Some people are also lactose intolerant and will feel better off dairy completely.
RED MEAT
High intake of red meat is strongly linked with an increased risk of diabetes, cardiovascular disease, and numerous cancers, and is inflammatory to some extent, especially in excess.
In particular, processed red meats (ie hot dogs, sausage, ham, salami, and lunch meats) are the biggest culprits and should be avoided if possible.
Red meat is not actually needed as part of a balanced diet, but if you choose to consume it, select grass-fed unprocessed sources, choose lean cuts, trim visible fat, and limit it to no more than three servings per week of 100g (100g is the size of a deck of cards), ie 300g/week TOTAL.
This recommendation is from The World Cancer Research Fund, as well as the Heart Foundation, and ties in with other research on red meat. The way we cook red meat also matters, we take a deep dive into this, plus ideas for tasty nutritionally balanced meat-free meals in our Reboot and Nutrition courses.
TEA AND SPICES
Spices such as ginger, turmeric and cinnamon contain many important anti-inflammatory compounds, try to increase these in your diet. Green tea is also a powerful anti-inflammatory due to the presence of antioxidant compounds.
LIMIT REFINED CARBOHYDRATES
Foods high in refined carbohydrates such as white flour, white rice, white bread, and refined sugar, are easily broken down by the body into simple sugars, which are rapidly absorbed and can cause large spikes in the hormone insulin and in blood sugar levels. This promotes inflammation, as reflected by the DII rating of these foods.
While it’s ok to include them occasionally in your diet if you eat an otherwise whole food plant-focused diet; aim instead to replace refined grains with complex carbohydrates (such as unprocessed whole grains, starchy vegetables, and fruits).
These foods are also rich in healthy protein, fats, and fibre, which helps to keep blood sugar stable and reduce the inflammatory effects of insulin.
To find out more about carbohydrates, simple tips for healthy swaps, and recipe and meal ideas, check out our Reboot and Nutrition courses.
FIBRE
Diets high in fibre are shown to reduce inflammation, as fibre helps slow how quickly we digest carbohydrates (helping regulate blood sugar levels), helps keep us full for longer, promotes healthy fat metabolism, and feeds our ‘good’ gut bacteria (which play a key role in reducing inflammation).
High-fibre whole foods also tend to contain other anti-inflammatory phytochemicals
Aim to eat at least 30 grams of fibre (or more) per day, and include a diversity of fibres (aiming to eat 30+ different plant foods in a week is shown to be optimal for gut health).
If you’d like to learn more about fibre and how to eat for a healthier gut, have a look at our gut health blogs here and here.
MAGNESIUM
There are links between magnesium deficiency and higher levels of inflammation, and Western diets are usually deficient in magnesium due to their lack of whole-plant foods. It’s estimated that around 60% of Americans (and probably New Zealanders) do not get enough magnesium!
It is easy to get enough magnesium from your diet if you eat a plant-focused whole-food diet though 😊
Magnesium-rich foods include dark green leafy vegetables, legumes, nuts, seeds, and whole grains.
The recommended dietary allowance (RDA) for Mg is 320 and 420 mg/d for women and men respectively, and eating more than this (or supplementing) doesn’t seem to have any added benefits.
One cup of spinach contains about 150 mg; ¼ cup of pumpkin seeds contains 190 mg; 1 cup of black beans, ¾ C quinoa, or ¼ cup of cashews or sunflower seeds contains about 120 mg.
So on a balanced plant-focused diet it’s easy to get enough!
SUMMING IT ALL UP
Overall, to eat an anti-inflammatory diet, think to think of eating a rainbow of foods as close to what they are like in nature as possible.
✓ Aim for most of your diet to be whole plant foods as these are the most anti-inflammatory.
✓ Aim for a minimum of 3-5 servings of veges each day (with some of these being dark green and leafy veges), and 2-3 servings of fruit.
✓ Include around 3 servings of whole grains (ancient grains are better tolerated by some people than wheat, although this is fairly individualised), they are great sources of fibre and other nutrients
✓ Legumes are also great to include as these have a particularly beneficial effect on gut health, which is closely linked to inflammation, they are also excellent sources of fibre
✓ Small amounts of oily fish, free range eggs, and olive oil are fine if you choose to include them
✓ Include a variety of herbs and spices, in particular garlic, onion ginger, turmeric, cinnamon, green tea, black pepper, oregano, rosemary and potentially coffee
✓ Try to avoid or significantly limit ultra processed foods, refined carbs, added sugar, refined seed oils, red meat, and saturated fat.
✓ If you do eat red meat try get wild meat, or pasture fed over grain fed (and ideally organic)
Other things that help reduce inflammation include getting regular exercise; managing stress; getting enough sleep; trying to aim for a healthy weight; and avoiding harmful toxins such as cigarette
An anti-inflammatory way of eating and living can take a while to be effective, especially if you have had chronic inflammation for a long time.
Try it for at least six weeks, and if you feel better with it, try make it a new way of eating that you stick with long -term!
If you’ve enjoyed this blog post, you’d do us a huge favour by sharing it with anyone you know who might benefit from reading it - we’d love it to help as many people as possible!!
And if you’d like to learn more about how to optimise your health and nutrition naturally, why not have a look at our Reboot courses, our Focus courses or our Lifestyle Lounge, where we have loads of resources to get you started!
We also offer 1:1 comprehensive health consultations New Zealand wide with experienced Lifestyle Medicine doctors if you want to take a detailed look at your health, your goals, and get a practical evidence based plan to help you get you back on track.
We can’t wait to help you on your journey to better health!
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