For people who struggle with chronic inflammation, making key dietary choices can make a real difference. Did you know that what we eat can increase or decrease inflammation in our bodies. Chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression and Alzheimer’s disease.
So, what is an anti-inflammatory diet and how can you incorporate it into your life? An anti-inflammatory diet involves eating nutrient-rich, whole foods that reduce inflammation in the body. While overall diet quality is most essential, there are some specific foods you can include in your diet to reduce inflammation in your body: •
- Berries, e.g. Blueberries, blackberries.
- Avocados
- Ginger
- Turmeric
- Fatty fish, e.g. Salmon, tuna.
- Pineapples
- Linseeds
- Garlic
- Extra Virgin Olive Oil
- Walnuts
- Mushrooms
- Hemp Seeds
- Broccoli
- Flax Seed Oil
- Chia Seeds
Anti-inflammatory eating also involves reducing our intake of pro-inflammatory dietary components. These include:
- Saturated Fats
- Trans Fats
- Cholesterol
- Refined Carbohydrates
- Excess Energy Intake
Try these simple easy food swaps and meal idea.
- Avocado, nut spread (not peanut).
- Banana/cinnamon on rye bread.
- Porridge (whole oats) and berries– sweeten with a small amount of maple syrup, rice malt syrup or honey.
- Scrambled / boiled eggs with herbs or turmeric.
- Avocado and smoked salmon on whole grain bread.
- Granola with Greek yoghurt and berries.
Extra tips and tricks:
- Limit to the amount of take-away food.
- Try different recipes and get a collection of ones that you enjoy eating.
- Be organised, plan your meals.
- Give yourself an occasional treat, rather than deprivation altogether!
Following a specific anti-inflammatory diet can help make tasty, nutritious food while helping to keep inflammation under control.
