Inflammation has become one of the biggest health buzzwords of our time — and for good reason. Scientists now recognise that chronic, low-grade inflammation sits at the root of nearly all modern health challenges, from heart disease and arthritis to diabetes, autoimmune conditions, and even cancer.
But what exactly is inflammation, and how can what you eat help to keep it under control? Let’s explore how simple, nourishing food choices can make a profound difference to your health and wellbeing.
What Is Inflammation?
Inflammation is part of the body’s natural healing process. When you cut your finger or catch a cold, your immune system triggers an inflammatory response to help repair tissue and fight infection. This is acute inflammation, and it’s essential for healing.
However, when inflammation lingers for months or years — often due to poor diet, stress, lack of sleep, or toxin exposure — it becomes chronic. Chronic inflammation quietly damages healthy cells and tissues, disrupts hormones, and overworks your immune system.
Over time, this ongoing inflammation contributes to many of today’s chronic diseases — including cardiovascular disease, type 2 diabetes, arthritis, dementia, and even certain cancers.
The Role of Diet in Inflammation
Every bite of food we eat sends information to our cells. Some foods tell the body to cool inflammation, while others fan the flames. An anti-inflammatory diet focuses on foods that supply antioxidants, fibre, healthy fats, and essential nutrients to restore balance and support the body’s natural repair systems.
General guidelines include:
- Eat plenty of fruits and vegetables.
- Minimise saturated and trans fats.
- Include omega-3 fatty acids (found in oily fish, flaxseeds, and walnuts).
- Choose whole grains like quinoa, brown rice, and oats.
- Prioritise lean proteins such as chicken, fish, and plant-based sources.
- Limit refined and processed foods.
- Spice it up with anti-inflammatory herbs like turmeric, ginger, and garlic.
Top 15 Anti-Inflammatory Foods
These nutrient-rich foods can help soothe inflammation, protect cells, and support long-term vitality.
- Green Leafy Vegetables
Spinach, kale, and chard are packed with antioxidants and vitamins A, C, and K — all vital for protecting cells and reducing oxidative stress.
- Bok Choi (Chinese Cabbage)
Rich in over 70 antioxidant compounds, bok choi helps neutralise free radicals and supports a healthy immune system.
- Celery
Celery and its seeds help lower blood pressure and cholesterol while providing potassium and antioxidants that promote detoxification.
- Beetroot
Beetroot’s deep red colour comes from betalains — powerful anti-inflammatory antioxidants. It also contains magnesium, essential for heart and muscle health.
- Broccoli
High in vitamin C, potassium, and sulforaphane, broccoli is a true anti-inflammatory powerhouse that helps protect against oxidative stress.
- Blueberries
Packed with quercetin, a potent antioxidant, blueberries help combat oxidative damage and support brain health and memory.
- Pineapple
Contains bromelain, an enzyme that helps reduce inflammation and support digestion. It also supports heart health by reducing blood clot risk.
- Salmon
A rich source of omega-3 fatty acids, salmon helps reduce inflammation, improve brain function, and support joint health. Choose wild-caught where possible.
- Bone Broth
Naturally rich in collagen, amino acids, and minerals, bone broth supports joint health, gut repair, and immune resilience.
- Walnuts
A perfect plant-based source of omega-3s and antioxidants that support brain health, metabolism, and cardiovascular function.
- Coconut Oil
High in antioxidants and healthy fats, virgin coconut oil helps reduce oxidative stress and supports bone and joint health.
- Chia Seeds
These tiny seeds are packed with omega-3s, fibre, and antioxidants that help balance cholesterol and stabilise blood sugar.
- Flaxseeds
Rich in lignans and omega-3s, flaxseeds support hormone balance, gut health, and anti-ageing at a cellular level.
- Turmeric
Curcumin, the active compound in turmeric, is one of nature’s most potent anti-inflammatories — proven to support joint, brain, and immune health.
- Ginger
Known for centuries in Ayurvedic medicine, ginger helps calm inflammation, boost circulation, and support the immune system.
Inflammatory Foods to Avoid
Certain foods are known to promote inflammation and should be limited or avoided where possible:
- Processed and red meats: Often high in saturated fats and nitrates that increase oxidative stress.
- Refined carbohydrates: White bread, pastries, and white pasta can spike blood sugar and trigger inflammation.
- Sugary foods and drinks: Excess sugar promotes metabolic imbalance and inflammatory pathways.
- Artificial sweeteners: These chemical substitutes can disrupt gut health and trigger inflammation.
- Fried foods: Deep-fried items form inflammatory compounds (AGEs) that damage tissues.
- Unhealthy fats: Trans fats and excess saturated fats found in processed foods and margarines increase systemic inflammation.
A Day on an Anti-Inflammatory Plate
Breakfast: Porridge topped with berries and yogurt, served with coffee or green tea.
Lunch: Tuna salad on wholegrain or gluten-free bread, with a smoothie made from seasonal fruits and vegetables.
Snack: A few walnuts and a square of dark chocolate.
Dinner: Courgetti spaghetti with turkey mince sauce, spinach salad with oranges and walnuts, and stewed apple with cinnamon.
This pattern combines nutrient density, colour, and flavour — proving that healthy eating can be both delicious and satisfying.
The Bottom Line
Chronic inflammation doesn’t happen overnight — and it won’t disappear overnight either. But through consistent, gradual changes in diet and lifestyle, you can begin to cool inflammation, restore balance, and rebuild health from the inside out.
Focus on whole, colourful, and natural foods, reduce processed and sugary items, and include plenty of anti-inflammatory superfoods. Your body will thank you with more energy, less pain, and a stronger immune system.
If you live with a chronic inflammatory condition or want to support your long-term wellness, consider speaking with a registered nutritional therapist for a personalised anti-inflammatory plan tailored to your unique needs.
Written by:
Lorna Rhodes, Nutritional Therapist
www.nutritiondynamics.co.uk
