Ginger

Ginger is one of our best foods to fight inflammation and relieve joint and muscle soreness. It is a warming circulatory stimulant, helping to promote blood flow and allow nutrients and immune cells to be more efficiently transported to sites of inflammation around the body. Try adding fresh grated ginger to your stir fry or as part of a marinade for meat, fish or tofu. It’s also great as a herbal tea to stimulate digestion and alleviate nausea. 

Turmeric

Turmeric contains a powerful anti-inflammatory compound called curcumin, which has been shown to reduce chronic inflammation and pain, with efficacy similar to non-steroidal anti-inflammatories (NSAIDs). Its benefits extend far beyond joint and muscle pain though, it also helps improve gut health and has been used in conditions like inflammatory bowel disease, Crohn’s and ulcerative colitis. It has also been shown to boost brain health by lowering neuroinflammation which can contribute to issues like depression and poor memory.

Fatty Fish

When I think of the best type of fish to combat inflammation, I remember the acronym SMASH (Salmon, mackerel, anchovies, sardines and herring). These types of fish are rich in omega 3 fatty acids, which provide a whole host of health benefits, including a powerful anti-inflammatory effect. Look for wild-caught over farmed fish for the best nutritional profile. These omega 3 fats have also been shown to help reduce neuroinflammation, a key driver of mood disorders and cognitive impairment.

Bone broth

Bone broth is a great addition to your diet thanks to its vast array of vitamins, minerals and amino acids. It’s rich in collagen, glycine and proline, which help to support joint health and alleviate pain and stiffness. It can also help to reduce inflammation in the digestive system by providing a good source of glutamine and amino acids required for the integrity of the gut lining. It’s great as a hot drink on its own or as the basis of other dishes by replacing regular chicken or vegetable stock. Chicken bone broth has a lighter flavour while using pork, lamb or beef bones will produce a much richer flavour profile. 

Green tea

Green tea contains a compound called epigallocatechin-3-gallate (EGCG), which has a plethora of evidence to demonstrate its powerful antioxidant activity. It is this compound that has shown benefit in conditions associated with inflammation including rheumatoid arthritis, inflammatory bowel disease and possibly even some types of cancer.

Enzyme-rich fruits

Fruits like pineapple, papaya and kiwi are packed full of enzymes that can help fight inflammation and aid digestion. Pineapple contains bromelain, which is particularly helpful in reducing inflammation and swelling as a result of injury. Papaya is rich in papain as well as antioxidants that can aid digestion and provide a strong anti-inflammatory activity. Another example is kiwi, with contains an enzyme called actinidin, which can help with protein digestion. 

Berries

Berries like blueberries, blackberries and raspberries are great sources of antioxidants that have been shown to help reduce inflammation while also protecting cells from damage caused by oxidative stress. It’s best to choose organic over conventional when it comes to berries, either fresh or frozen.

Nuts

Nuts are a great source of healthy fats, vitamins, minerals and antioxidants. Vitamin E is a major antioxidant found in nuts that can lower inflammatory markers and reduce the risk of heart disease by protecting LDL cholesterol from oxidation. Make your own snack mix by combining a variety of nuts and seeds like walnuts, pistachios, almonds and Brazil nuts to keep you going between meals. 

Olive Oil

Olive oil is a key dietary factor in the Mediterranean diet and for a long time has been thought to deliver powerful health benefits. It contains a compound called oleocanthal, which has anti-inflammatory effects similar to ibuprofen. It also has neuroprotective effects, helping to support brain health and cognitive function. Try drizzling it over salad or vegetables, but avoid using it at high temperatures as this can cause the fats to oxidise, making them more pro-inflammatory.

Celery

Celery is a great source of potassium, which is required to help balance sodium and regulate fluid in the body. Standard Western diets are generally high in sodium and low in potassium, which can lead to inflammation due to a build-up of toxins. Ensuring you get enough potassium in your diet is a great way to help flush out toxins and maintain fluid balance.

Disclaimer:

The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health practitioners with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.