What is an Anti-inflammatory diet?

Inflammation is a natural response in the body, but when it becomes chronic, it can lead to various health issues like joint pain, digestive problems, and fatigue. An anti-inflammatory diet can help reduce inflammation, boost your overall health, and make you feel more energised.

What is Anti-Inflammatory Eating?
An anti-inflammatory diet focuses on whole, nutrient-dense foods that help fight inflammation. These foods are rich in antioxidants, healthy fats, and essential nutrients while avoiding processed and inflammatory foods like refined sugars, unhealthy fats, and additives.

What Does a Plate Look Like?
A balanced anti-inflammatory plate includes:

• Colourful Vegetables: Think leafy greens, broccoli, sweet potatoes, and bell peppers.
• Healthy Fats: Avocados, nuts, seeds, and olive oil are great choices.
• Proteins: Opt for fatty fish, chicken, beef, pork, lamb, or plant based options like fermented soy. 
• Spices and Herbs: Turmeric, ginger, garlic, and cinnamon are known for their anti-inflammatory properties.

For example, a meal might look like this: Grilled salmon drizzled with olive oil, roasted sweet potatoes, and a side of sautéed spinach with garlic and turmeric. Or the image (by Cath Muscat) used for this blog, taken from our Cookbook.

What’s It Good For?
Following an anti-inflammatory diet can:

• Reduce joint pain and arthritis symptoms
• Improve gut health and digestion
• Boost heart health by lowering cholesterol
• Enhance your immune system
• Increase energy and mental clarity

Whether you're looking to prevent disease, recover faster, or simply feel your best, incorporating anti-inflammatory foods into your meals is a simple and effective way to support your body. Our meals and our cookbook follow anti-inflammatory way of eating.

Here are 15 of the top anti-inflammatory foods:

1. Leafy Greens (e.g., spinach, kale) – High in antioxidants and vitamins.
2. Berries (e.g., blueberries, strawberries) – Rich in antioxidants like anthocyanins.
3. Fatty Fish (e.g., salmon, mackerel) – Packed with omega-3 fatty acids.
4. Turmeric – Contains curcumin, a powerful anti-inflammatory compound.
5. Ginger – Known for its anti-inflammatory and antioxidant properties.
6. Olive and Coconut Oil – A good source of healthy fats and antioxidants.
7. Nuts (e.g., almonds, walnuts) – High in healthy fats and vitamin E.
8. Tomatoes – Rich in lycopene, which fights inflammation.
9. Broccoli – Contains sulforaphane, an anti-inflammatory compound.
10. Avocados – Full of healthy fats and fibre.
11. Chia Seeds – Packed with omega-3 fatty acids and fibre.
12. Garlic – Known for its immune-boosting and anti-inflammatory properties.
13. Beef Bone Marrow – Rich in fatty acids.
14. Dark Chocolate (70%+ cocoa) – Contains flavonoids with anti-inflammatory effects.
15. Sweet Potatoes – High in fibre and antioxidants.

These foods can help reduce chronic inflammation and promote overall health.