Chronic inflammation is a key driver behind many modern diseases, including heart disease, diabetes and cancer. While some inflammation is a normal response to injury or infection, long‑term inflammation damages tissues and cells. One of the simplest ways to calm inflammation is to eat a diet rich in anti‑inflammatory foods.
Foods to Avoid
Certain foods promote inflammation and should be limited. Red and processed meats, refined grains like white bread and pasta, deep‑fried foods and products high in added sugars or trans fats all trigger inflammatory processes in the body.
Foods that Heal
Focus instead on nutrient‑dense foods with proven anti‑inflammatory benefits. Omega‑3 fatty acids, found in fish such as salmon, herring and mackerel, help reduce inflammation. Plant sources like nuts, seeds and canola oil provide similar benefits. Vitamin C acts as an antioxidant and is abundant in colourful fruits and vegetables; bell peppers, berries and citrus fruits are especially good sources.
Polyphenols — natural compounds in plant foods — protect the body from inflammation and oxidative stress. Diets rich in colourful produce, whole grains and olive oil (such as the Mediterranean diet) are associated with lower inflammation. Even dark chocolate, coffee and tea contain polyphenols.
Support Your Microbiome
A healthy gut microbiome can tame inflammation. Probiotic foods like kefir, yogurt, sauerkraut and kimchee introduce beneficial bacteria to the intestines. Prebiotic fibres — found in fruits, vegetables, beans, seeds and whole grains — feed these microbes and help them flourish. Herbs and spices such as turmeric, garlic, ginger and cinnamon also provide anti‑inflammatory benefits.
By prioritising whole foods, healthy fats, fibre and diverse plant foods, you can reduce inflammation and support your body’s healing process. Small, consistent dietary shifts can make a significant difference in how you feel.