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Foods to consume and avoid to help you fight inflammation

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Foods to consume and avoid to help you fight inflammation

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WHAT TO CONSUME

  •     Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
  •     Fruit: Especially deeply colored berries like grapes and cherries
  •     High-fat fruits: Avocados and olives
  •     Healthy fats: Olive oil and coconut oil
  •     Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
  •     Nuts: Almonds and other nuts
  •     Peppers: Bell peppers and chilli peppers
  •     Chocolate: Dark chocolate
  •     Spices: Turmeric, fenugreek, cinnamon, etc.
  •     Tea: Green tea
  •     Red wine for its polyphenol content

WHAT TO AVOID/MINIMISE

  •     Sugary beverages: Sugar-sweetened drinks and commercial fruit juices
  •     Refined carbs: White bread, white pasta, etc.
  •     Desserts: Cookies, candy, cake, and ice cream
  •     Processed meat: Hot dogs, bologna, sausages, etc.
  •     Processed snack foods: Crackers, chips, and pretzels
  •     Certain oils: Processed seed and vegetable oils like soybean and corn oil
  •      Trans fats: Foods with partially hydrogenated ingredients
  •      Alcohol: Excessive alcohol consumption

     

    OTHER HELPFUL TIPS

    Once you have your healthy menu organised, make sure you incorporate these other good habits of an anti-inflammatory lifestyle: 

    -       Supplements: Certain supplements can reduce inflammation, including fish oil and curcumin (discuss this with a healthcare professional)

    -       Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic disease

    -       Sleep: Getting enough sleep is extremely important. Researchers have found that a poor night’s sleep increases inflammation.

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