Top 5 anti-inflammatory foods

Inflammation in response to illness or injury can help our bodies heal. But when inflammation becomes chronic, it can cause serious problems. What we eat can help reduce our risks.

Learn more about what to include in an anti-inflammatory diet.

Inflammation is one of our body’s natural responses to injury or infection. Pain or swelling after a cut or injury can be an inflammatory response that means the body is healing. Fever, another type of inflammation, makes it impossible for germs to survive in our bodies and helps fight infection. These are types of acute inflammation that only last a short time.¹

Chronic inflammation is different and occurs when inflammation responds to factors that aren’t dangerous, making the inflammation itself the problem. Examples of this include rheumatoid arthritis, where inflammatory cells attack and damage joints and some cancers where inflammation can spread and increase the development of cancer cells ^{1, 2}

There are some simple ways to reduce our risk of chronic inflammation, including not smoking, reducing stress and alcohol consumption and maintaining the recommended 30 minutes of moderate to high intensity exercise for at least 5 days each week.³

One of the main ways to cut our risk of chronic inflammation and associated health conditions is through anti-inflammatory foods.

Certain foods can reduce inflammation, others can increase it, such as those high in added sugar and saturated and trans-fat.³

Swapping out red meat for a serve of fish at your next BBQ will add more than just a delicious option. Omega-3 fatty acids found in salmon, tuna, herring, sardines, anchovies and mackerel help fight inflammation.⁴. Including these foods in your diet can help relieve pain associated with joint inflammation and improve mobility.⁸

Rich in antioxidants, vitamins and minerals, green leafy veg, including rocket, kale and spinach, have powerful properties that can reduce inflammatory markers in the body.⁵

Cruciferous green veg, such as broccoli, Brussels sprouts and bok choy, contain a natural compound that blocks the inflammatory process. Add 1-2 cups to stir-fries or salads.

High in vitamin C and antioxidants, berries have multiple health benefits, including having anti-inflammatory effects. Polyphenol compounds found in blueberries have a significant impact on inflammation pathways.⁵

Berries are great as a healthy snack or simply add a handful to your brekkie bowl or smoothie where you can. Remember, frozen varieties are just as nutritious and often cheaper when berries are out of season.

Active compounds found in fresh and dried ginger have anti-inflammatory and antioxidant properties shown to have multiple health benefits.⁶ Add dried ginger to baking and grate or mince fresh ginger into marinades or salad dressing for a tasty, healthy flavour.

From sauces, marinades, and salad dressings to a yummy balsamic vinegar and olive oil dipping sauce, olive oil can be included in our diets as a healthier alternative to options that contain higher levels of saturated or trans-fat, such as butter.

Mimicking the effects of ibuprofen, olive oil contains compounds that help stop inflammatory enzymes and healthy fats that reduce inflammatory markers. Extra virgin is best.7