Anti Inflammatory Diet

Insights from Dominique / October 5, 2021

Inflammation – Your Nutrition Guide

Full article is free for everyone to download HERE

Inflammation is part of the normal immune response by the body and is an essential part of tissue healing. If inflammation is allowed to build up in the body, it can increase the risk of a number of common disorders such as; obesity, sport injury, heart disease, arthritis and joint pain, as well as autoimmune or inflammatory diseases. This can mean the body could have an over-reaction to injury, but can also lead to increased risk of systemic inflammation.

If inflammation is a PRIORITY for you, the following tips may be helpful:

Vegetables are the best anti-inflammatory food we can consume. We should aim for half a plate at lunch and dinner and, if possible, a portion at breakfast time. We should aim for 5 portions of vegetables a day.

Eat a RAINBOW – the more colourful the vegetable, the more of an effect it is likely to have. Choose red cabbage over white cabbage, choose red onions over white, purple and orange carrots, beetroot, dark green vegetables such as kale and broccoli etc.

Vegetables can be eaten cooked or raw in salads, as soups, juices/smoothies or crudités.

Try and sneak some vegetables into your breakfast – grated carrot or courgette in your porridge: spinach, mushrooms or red pepper with your omelette, carrot sticks with your rye bread and mackerel paté?

Try adding extra vegetables to your plate, such as sauerkraut, cooked beetroot, avocado, carrot sticks etc.

Some foods contain concentrated sources of anti-inflammatory substances. These include: pineapple, papaya (bromelain and papain), turmeric (curcuminoids) and ginger (gingerol). Add these to your meals and smoothies.

Fruits are also anti-inflammatory, however they can contain high amounts of sugar if eaten in excess. The COLOURFUL parts of fruits and vegetables often contain highest anti-inflammatory potential.

Berries are the most beneficial fruits. Enjoy blackcurrants, blueberries, raspberries, blackberries, strawberries etc