Inflammation is a natural immune response to injury, infection, or harmful substances. While short-term (acute) inflammation is necessary for healing, long-term (chronic) inflammation can contribute to serious health conditions like heart disease, diabetes, arthritis, and certain cancers.
The good news… Your diet can help.
Eating a healthy diet of the right foods can reduce inflammation, support your overall health and reduce inflammatory markers like C Reactive Protein (CRP), ESR and autoantibodies.
So if you’re suffering from an inflammatory issue like rheumatoid arthritis, inflammatory bowel disease (ulcerative colitis, Crohn’s disease), neurodegenerative disease (dementia, Alzheimer’s disease) or any autoimmune disease, then an anti inflammatory diet could be your best starting point for regaining your health naturally.
What Is an Anti-Inflammatory Diet?
As experienced naturopaths, we can confidently say that following an anti-inflammatory diet is one of the most effective ways to support your long-term health and prevent chronic disease.
Chronic inflammation is now known to be a root cause of many health conditions, including arthritis (both rheumatoid arthritis and osteoarthritis), high blood pressure, heart disease, diabetes, and even depression.
The goal of an anti-inflammatory diet is to calm persistent, low-grade inflammation by consuming whole foods that nourish and heal rather than irritate and inflame.
Core principles of an anti-inflammatory diet include:
- Emphasising anti-inflammatory foods – these include whole foods that are minimally processed like deeply coloured fruits and vegetables (berries in particular), oily fish (salmon and sardines), nuts, seeds, and cold-pressed oils such as extra virgin olive oil.
- Incorporate healthy fats – especially omega-3s from sources like oily fish (salmon, sardines), flaxseeds, and walnuts.
- Avoiding inflammatory proteins and oils – in particular processed meats, gluten and industrial seed oils (e.g., canola, soybean oil), as these promote inflammation in the body.
- Include lean proteins – such as fish, beans, lentils, and poultry.
- Minimising refined carbohydrates and sugars – these spike insulin and increase inflammatory markers.
- Use herbs and spices – turmeric, ginger, and garlic are rich in anti-inflammatory compounds.
- Stay hydrated – with water, herbal teas, or green tea to support detoxification and reduce inflammation.
By following these principles, many people experience anti-inflammatory effects that are natural and medication free for the first time. And many arthritis sufferers find an anti inflammatory diet to be the ultimate arthritis diet.
The anti inflammatory benefits of the anti inflammatory diet are multiple and include increased energy, reduced pain, better mood, and a lower risk of heart disease. All of which help your body to heal and thrive naturally.
Common triggers of inflammation in foods
Certain ingredients and heavily processed foods can spark or worsen inflammation, particularly when eaten often. Common culprits include:
- Refined carbs – such as white bread, pastries, and sugary snacks.
- Added sugars – especially in soft drinks, candy, and processed desserts.
- Processed meats – like hot dogs, sausages, and bacon.
- Unhealthy fats – including trans fats and processed vegetable oils found in fried or packaged foods.
- Excess alcohol – which can irritate tissues and contribute to inflammation.
Top Anti-Inflammatory Foods to Add to Your Plate
Oily Fish (like salmon, mackerel, and sardines)
Fatty fish are loaded with omega-3 fatty acids. Omega-3’s contains EPA and DHA which have been extensively studied and shown to reduce chronic inflammation, blood pressure and work directly on the brain, the skin and the joints.
Berries (such as blueberries, strawberries, and raspberries)
Berries are rich in natural antioxidants, especially anthocyanins, that have anti inflammatory properties to help protect cells and combat inflammation.
Leafy Greens (like spinach, kale, and Swiss chard)
Dark leafy vegetables are packed with essential vitamins such as folate and vitamins A, C, and K. This is essential for hormone regulation, skin health and improving the gut microbiome. Greens are also especially important for protecting the brain against brain diseases like Alzheimer’s disease.
Turmeric
Has anti inflammatory effects because it contains the active compound, curcumin. Turmeric is a powerful anti-inflammatory spice that helps to ease joint pain, supports the immune system, lowers inflammatory markers and reduces disease risk.
Nuts and Seeds (such as almonds, walnuts, and chia seeds)
Are little talked about components of the mediterranean diet and are excellent sources of protective compounds such as healthy fats, fibre, and antioxidants that help to lower inflammation levels.
Olive Oil
Extra virgin olive oil contains monounsaturated fats and powerful antioxidants like vitamin E, making it a key ingredient in anti-inflammatory diets like the Mediterranean diet.
Tomatoes
High in lycopene, a potent antioxidant, tomatoes have fantastic anti inflammatory benefits, especially when cooked. Cooking enhances lycopene absorption and is the ‘secret sauce’ in Italian red sauces.
Cruciferous Vegetables (like broccoli, brussels sprouts, and cauliflower)
These veggies contain sulforaphane and other anti-inflammatory compounds that support detoxification and immune function.
Green Tea
A natural source of polyphenols, especially EGCG, the potent antioxidant found in green tea. Drinking green tea helps lower inflammation and fight inflammation in the heart and brain.
Avocados
Packed with fiber, potassium, and healthy monounsaturated fats, avocados help reduce inflammation and support metabolic health.
Foods to Limit or Avoid
One of the first things to do when adopting an anti-inflammatory diet is to remove foods that fuel inflammation. These foods not only interfere with healing but also increase the risk of heart disease, weight gain, joint pain, mood issues, and fatigue. Here’s a guide to the key foods to limit or avoid if you’re serious about reducing chronic inflammation:
Processed & Ultra-processed foods
This category includes packaged snacks, sweetened breakfast cereals, instant noodles, and many frozen meals. They often contain additives, artificial colours, flavour enhancers, trans fats, and refined sugars that disrupt gut health and drive inflammation.
Processed meats (such as bacon, ham, sausages, and salami)
These meats contain high levels of preservatives, saturated fats, and inflammatory compounds that are linked to an increased risk of heart disease, colorectal cancer, and systemic inflammation.
Refined carbohydrates and sugars
Foods like white bread, pastries, lollies, and soft drinks spike blood sugar and insulin levels, which can trigger inflammatory responses and contribute to weight gain and insulin resistance.
Trans Fats & Industrial Seed Oils
Often found in margarine, baked goods, and fried foods, trans fats raise bad cholesterol (LDL), lower good cholesterol (HDL), and trigger inflammation. They are considered harmful to heart and metabolic health.
Excessive Alcohol
While moderate alcohol consumption may not be harmful for everyone, drinking in excess can disrupt the gut microbiome, damage liver function, and increase inflammatory responses throughout the body.
Deep-fried foods
Chips, fried chicken, and takeaway fried foods are often cooked in reused or low-quality oils, producing harmful compounds that inflame tissues and strain the liver.
Eliminating or significantly reducing these foods gives your body the best chance to heal and rebalance. When paired with nourishing anti-inflammatory foods, these dietary changes can dramatically improve your inflammatory markers and risk of developing chronic diseases.
Simple Tips for Building an Anti-Inflammatory Meal Plan
Creating an anti-inflammatory meal plan doesn’t have to be complicated. With a few simple tips, you can enjoy delicious, nourishing meals that naturally calm inflammation and support your overall health.
Food Tips
- Fruits & Veggies: Leafy greens, berries, broccoli, sweet potatoes
- Whole Grains: Quinoa, oats, brown rice
- Healthy Fats: Olive oil, nuts, seeds, avocado, fatty fish
- Lean Proteins: Beans, lentils, tofu, wild-caught fish, poultry
- Spices: Turmeric, ginger, garlic, cinnamon
Prep Tips
- Almond dates: Using 1 date, place 1 almond into a date and spread almond butter on top and sprinkle cinnamon.
- Quinoa + Roasted Veggie Bowls: Batch cook quinoa and mix with roasted broccoli, sweet potatoes, and chickpeas.
- Overnight Oats: Mix oats with almond milk, chia seeds, and berries; refrigerate overnight.
Snack Options
- Apple slices + almond butter
- Carrot sticks + hummus
Swaps
- White rice → Quinoa, cauliflower rice, potatoes
- White bread → Sourdough bread
- Sugary drinks → Herbal tea or infused water
- Processed snacks → Fruit, nuts, or hummus
- Vegetable oil → Extra virgin olive oil or avocado oil
Ready to feel better from the inside out?
Start by adding just one or two anti-inflammatory foods to your weekly meals. Small changes can make a big difference in reducing inflammation, boosting energy, and supporting long-term health. Begin an anti inflammatory lifestyle today and the health benefits will have your body thanking you with every nourishing and healing bite. As experienced Gut Health Naturopaths, we are here to help on your journey to a healthier food lifestyle where your body is well supported against inflammation. Get in touch today if you need an extra hand to get started.
Frequently Asked Questions
What is the #1 most anti-inflammatory food?
While many foods can help fight inflammation, certain foods like fatty fish (salmon, sardines, and mackerel) are often considered the most effective. This is because they’re rich in omega-3 fatty acids, which are known to significantly reduce inflammation and support heart, brain, and joint health.
What should I eat to reduce inflammation every day?
To manage inflammation each day, aim to eat a variety of whole, plant-based foods and healthy fats. Some great daily choices include:
- Fresh fruits and vegetables, especially berries, leafy greens, and cruciferous veggies.
- Fatty fish or plant-based omega-3s like flaxseeds and chia seeds.
- Whole grains such as oats, quinoa, or brown rice.
- Olive oil, nuts, and avocados for healthy fats.
- Spices like turmeric, ginger, and garlic.
Also, drink plenty of water and avoid heavily processed, sugary, or fried foods.
What is the fastest way to flush inflammation?
While there’s no instant cure, you can support your body’s natural healing by:
- Drinking lots of water to help flush out toxins
- Eating anti-inflammatory meals rich in leafy greens, berries, and omega-3s.
- Cutting out sugar, refined carbs, and alcohol.
- Sipping on green tea or ginger tea.
- Getting 7 to 9 hours of sleep.
- Incorporating weight sessions and cardio a few times per week.
- Even short-term changes can bring noticeable relief if you stay consistent.
What is the strongest natural anti-inflammatory?
Curcumin, which one of the anti inflammatory substances found in turmeric is considered to be the most powerful natural anti-inflammatory compound. It helps block inflammation and modulate multiple signaling pathways which can trigger pain and inflammation.
Turmeric has been used traditionally and is known scientifically to relive inflammatory diseases such as arthritis, Crohn’s disease and cardiovascular disease. For better absorption of curcumin, you may take it with black pepper as well as adding in ginger to enhance the anti-inflammatory response.
