A Nutritionist’s Favourite Anti-Inflammatory Foods

anti-inflammatory foodsWe know foods can have different health benefits. But my favourite foods to suggest to people are anti-inflammatory foods. After all, we live in a world that’s designed to inflame us, and many people have health problems caused by inflammation. So let’s dive into the world of anti-inflammatory foods and nutrition!

 What are anti-inflammatory foods good for?

First up – why would you want anti-inflammatory foods in your world? As the name suggests, they are anti-inflammation. So the theory goes – if you have problems caused by inflammation, anti-inflammatory foods may be able to help.

So what sort of problems can be linked to inflammation? Think:

  • Cancer
  • Heart disease
  • Type 2 diabetes
  • Autoimmune disease of any kind – from eczema and hayfever to lupus and scleroderma
  • Arthritis
  • Chronic pain and injury
  • Acute pain and injury
  • Mental health conditions including depression
  • Digestive disorders
  • Liver disorders
  • Degenerative diseases such as Alzheimer’s
  • Gum disease

Now it’s important to note – a little bit of inflammation isn’t a bad thing. Short-term, it’s needed to help the body recover from illness and injury. But long-term chronic inflammation is where the problems begin. And many of us experience this without even knowing it.

My favourite anti-inflammatory foods

So which anti-inflammatory foods are on the top of a nutritionist’s list? Let’s have a look:

  • Berries and citrus fruit
  • Green leafy veggies
  • Cruciferous veggies like broccoli and cauliflower
  • Brightly coloured vegetables like beetroot and red cabbage
  • Green tea
  • Most herbal teas
  • Dark chocolate (at least 70% cocoa/cacao content)
  • Herbs including parsley, oregano, coriander and rosemary
  • Spices including turmeric, ginger, chillis, cayenne and cinnamon
  • Oily fish
  • Plant-based omega-3s such as purslane, walnuts, chia seeds and flaxseeds
  • Olive oil
  • Nuts and seeds
  • Gut supportive foods such as fermented foods and broths

I recommend that my clients have a diet that contains about 50-80% anti-inflammatory foods, depending on their specific needs.

The best thing about anti-inflammatory foods is that it’s about adding in, not taking out. So if you have heaps of good stuff in your diet, it’s a lot easier than taking out lots of foods. You’re much more likely to stick to a plan that includes plenty of nutritious and tasty foods instead of one that cuts out everything potentially inflammatory.

Which is your favourite anti-inflammatory food? Leave a comment below!

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2 Comments

  1. Reply Ashleigh Rae

    Awesome! I love to sprinkle the herbs and spices into as many dishes as I can – Turmeric, Ginger, Chilli, Oregano. I also LOVE making a Rice and Cacao with Banana pudding when my body is feeling slow, sore and run down – it literally feels like a warm hug from the inside out!

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