Anti-Inflammatory Eating

What is the purpose of an anti-inflammatory diet?

When your body senses something alien, such as an invading microbe, plant pollen or chemical, your immune system is activated. Inflammation is frequently triggered as a result of this. Your health is protected by intermittent bouts of inflammation directed towards dangerous invaders.

However, even when you are not being attacked by a foreign intruder, inflammation might remain day after day. Inflammation might then become your enemy. Cancer, heart disease, diabetes, arthritis, depression and Alzheimer's disease are just a few of the main disorders that have been related to chronic inflammation.

One of the most powerful tools to combat inflammation comes from food.

Anti-Inflammatory Foods

Any nutritional expert would encourage you to eat anti-inflammatory foods. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish and fresh herbs and spices.

  • Fruits and veggies: Go for variety and lots of colour. Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So does the substance that gives fruits like cherries, raspberries and blackberries their colour.

  • Whole grains: Oatmeal, brown rice, whole-wheat bread and other unrefined grains tend to be high in fibre, and fibre also may help with inflammation.

  • Beans: They're high in fibre, plus they're loaded with antioxidants and other anti-inflammatory substances.

  • Nuts: They have a healthy kind of fat that helps stop inflammation. Olive oil and avocados are also good sources. Stick to just a handful of nuts a day or otherwise the fat and calories will add up.

  • Fish: Put it on your plate at least twice a week. Salmon, tuna and sardines all have plenty of omega-3 fatty acids, which fight inflammation.

About the Author

Nutritional Therapist Ami Sheward, is a graduate of the prestigious Institute for Optimum Nutrition in London and founder of Ami Sheward Nutrition a clinic specialising in gut health programs and 1:1 consultations.

Ami is a member of The British Association for Applied Nutrition and Lifestyle Medicine (BANT) and registered with The Complimentary and Natural Healthcare Council (CNHC, the only register for Nutritional Therapists as recognised by the Department of Health).

Ami Sheward Nutrition’s mission is to provide tailor made solutions as to your nutritional and dietary needs which are as unique as you. The focus being upon the whole person and addressing the root cause of ill health through a food first approach.