The beginning of a new year is the perfect time to hit reset on our gut health, and support natural detoxification. After the holiday season we can often feel a little bloated, sluggish and inflamed. Let’s hit the reset button and reduce inflammation, support detoxification and improve our digestion, skin health and metabolism. Our new year 7-day Detox Meal Plan includes 7 days of recipes, with a focus on whole foods, simple and nourishing ingredients.

Members receive 7 days of recipes (breakfast, lunch, dinner and snacks) along with a digital 7-day meal plan a Weekly Shopping List. Plus, we’ve included simple guidelines to help you get the most out of your detox.

Guidelines – Foods To Minimise or Eliminate

To effectively detox, we can reduce or eliminate certain food groups to reset your gut health and reignite your digestive system. The Fluidform 7-day detox will guide you through 7 days of recipes which follow these guidelines. If you need to replace some of the recipes and ingredients for dietary needs, we recommend following these guidelines to support your decision making.

• Minimal grains (oats, quinoa, buckwheat, small amounts of rice)
• Minimal dairy (include goat’s cheese and Greek yoghurt)
• No added sugar or processed foods
• Plenty of vegetables (focus on variety)
• Healthy fats (olive oil, avocado, tahini, seeds, nuts)
• Lean proteins (eggs, fish, chicken, turkey, seafood, tofu, legumes)

The 7-day Detox Meal Plan is available under Meal Plans. You can find this on the Fluidform at Home app, by using the Search function (magnifying glass). We recommend using the weekend before your detox to prepare yourself by reducing alcohol and sugar consumption, increasing hydration and preparing your meals and snacks to avoid unnecessary snacking.

The 7-Day Detox Meal Plan

Monday

Breakfast: Oat & Hemp Loaf with Boiled Eggs & Salsa Verde
Lunch: Chicken & Parsley Pesto Tartine
Dinner: Golden Salmon Nourish Bowl
Snack: Detox Juice

Tuesday

Breakfast: Grain-Free Granola with Greek Yoghurt & Figs
Lunch: Lemongrass Chicken Summer Rolls
Dinner: Green Grain Salad with Sesame Tofu
Snack: Cherry Ripe Bliss Balls

Wednesday

Breakfast: Papaya & Lime Chia Pudding
Lunch: Tuna, Cucumber & Avocado Nori Rolls
Dinner: Miso, Tahini Chicken Noodle Bowl
Snack: Detox Juice

Thursday

Breakfast: Oat & Hemp Loaf with Boiled Eggs & Salsa Verde
Lunch: Lemongrass Chicken Summer Rolls
Dinner: Sweet Potato, Lentil & Spinach Stew
Snack: Cherry Ripe Bliss Balls

Friday

Breakfast: Papaya & Lime Chia Pudding
Lunch: Chicken & Parsley Pesto Tartine
Dinner: Green Grain Salad with Sesame Tofu
Snack: Five-A-Day Juice

Saturday

Breakfast: Oat & Hemp Loaf with Boiled Eggs & Salsa Verde
Lunch: Tuna, Cucumber & Avocado Nori Rolls
Dinner: Miso, Tahini Chicken Noodle Bowl
Snack: Cherry Ripe Bliss Balls

Sunday

Breakfast: Grain-Free Granola with Greek Yoghurt & Figs
Lunch: Garden Frittata
Dinner: Golden Salmon Nourish Bowl
Snack: Five-A-Day Juice

Preparation

To save you time during the week, we recommend pre-preparing the following recipes or components:

• Cherry Ripe Bliss Balls
• Oat & Hemp Loaf
• Grain-Free Granola
• Chia Pudding
• Simple Poached Chicken – we have used a simple poached chicken across all the chicken recipes, which can be easily prepped at the beginning of the week.

Simple Poached Chicken

Ingredients
2 chicken breasts (about 450–500 g)
1 L cold water
1–1½ tsp salt
Aromatics of your choice (optional): onion, garlic, bay leaf, peppercorns

Method

1. Add everything to a saucepan. Bring to a gentle simmer.
2. Cover, reduce heat to low and cook for 12–15 minutes, until the chicken is just cooked through. We suggest using a meat thermometer. 
3. Turn off the heat and rest the chicken in the water for 5 minutes.
4. Remove and slice or shred.

Notes
Store in an airtight container in the fridge for up to 3 days.

Note To Remember

As always, listen to your body and modify these recipes to suit your needs. Detoxing does not require restrictive rules but gentle nourishment. Please reach out to our team should you require any further assistance or have any questions.

Your kitchen is one of the easiest ways to support your health and get the most out of your Fluidform practice. With a few simple tweaks to what you stock, and how you prep and plate, nourishing eating becomes straightforward, even during busy work weeks. Here’s a simple 5-step strategy to help you feel energised, balanced, and on track.

1. Stock smart

• Lean proteins– like chicken breast, turkey mince, fish like salmon or barramundi, eggs, tofu
• Seasonal vegetables and legumes– like broccoli, pumpkin, capsicum, carrots, spinach, kale, zucchini, green beans, chickpeas, lentils, black beans
• Whole grains– like quinoa, brown rice, buckwheat, oats
• Nuts and seeds– like almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Healthy fats– like olive oil, ghee, avocado, nut butters, tahini
• Fermented foods– like sauerkraut, kimchi, kombucha, kefir, miso
• Flavours– dried herbs (oregano, thyme, rosemary), spices (turmeric, paprika, cumin),olives, capers, garlic, fresh herbs like parsley and coriander 

Including a mix of these in your weekly rotation makes it easy to reach 20–30 different plant foods while keeping meals interesting and nutrient-rich.

2. Plan ahead

Even a rough plan in your notes app helps. Write down breakfasts, lunches, dinners, and snacks so you’re not scrambling for less nourishing options. Meal planning doesn’t have to be fancy. For each Fluidform challenge, there’s a meal plan and shopping list provided to make staying on track easy.

3. Prep in batches

Chop veggies, cook grains, and portion proteins ahead of time. 

Batch cooking saves time and keeps meals ready during busy weeks. Soups, stews, and roasted vegetables can be cooked in larger batches and stored in the fridge for a few days so healthy meals are always ready when you need them. You can also freeze portions for nights when you don’t have time to cook, think of it as your own “healthy fast food” that’s ready in minutes. Having prepared options takes the stress out of mealtime and makes it much easier to stick to balanced, nourishing eating.

4. Build balanced plates

Think of each meal as a mix of fibre, protein, and healthy fats. This simple formula makes it easy to feel full, energised, and steady. Some ideas:

• Quinoa + roasted veggies + chickpeas + olive oil
• Brown rice + steamed broccoli + grilled salmon + avocado
• Wholemeal wrap + spinach + shredded chicken + hummus

Extras like leafy greens, fresh herbs, and fermented foods can be added to boost flavour and nutrition.

5. Make it enjoyable

Food should feel good, not like a chore. Play with herbs, spices, and simple flavour tweaks so meals taste amazing. When you enjoy what you’re eating, sticking to balanced choices becomes easier. We also have a great library of diverse, wholefood-based recipes on Fluidform to keep meals exciting. Give yourself grace as not every day will be perfect. By aiming for balance, you’ll feel energised, nourished, and ready to get the most out of your Fluidform practice, even during the busiest weeks.

The “anti-inflammation” diet can look different for every body, depending on different foods and ingredients which may trigger inflammation for some, but not for others. However, there is evidence-based nutritional guidance which can reduce inflammation in all bodies. These guidelines encourage the consumption of whole, minimally processed foods rich in antioxidants, fibre, and healthy fats. An abundance of fruits and vegetables, nuts and seeds, whole grains, legumes, extra virgin olive oil and fatty fish, herbs and spices. Cooking methods also play an important role within this diet. Think steaming, roasting, grilled, poaching and sautéing over deep frying or charring. 

If you suffer from chronic inflammation, we recommend visiting your GP or nutritionist for personalised guidance on which foods may trigger inflammation in your body. In the meantime, we’ve put together a list of foods to eliminate, limit and increase, to reduce inflammation and help relieve symptoms of inflammation. Please use this as a guide, seek medical advice and listen to your body.

Foods To Eliminate

• Processed meats (bacon, sausages, deli meats)
• Fried foods
• Vegetable and seed oils including canola, sunflower, soybean, corn, grapeseed, safflower, and rice bran oils
• Long-life marinades
• Salad dressings that contain refined oils, gums, emulsifiers, and added sugars
• Stir-fry sauces that contain refined oils, gums, emulsifiers, and added sugars
• Refined flours (white bread, white rice)
• Cereals, biscuits and packaged goods
• Soft drinks, sweetened teas and “fruit” juices
• Alcohol
• Ice cream
• Yoghurt with added sugars

Foods To Limit

• Red meat – can be inflammatory for some, limit red meat consumption if your goal is to reduce inflammation
• Dairy – specifically processed cheeses and added sugars
• Coffee – or one per day
• Nightshade vegetables (if triggers)
• Wholewheat bread (non-white bread yet still processed breads and carbohydrates)
• Wholewheat pastas and rice (non-white yet still processed)
• Soy products including soy sauce, soy milk
• Some fruits including bananas, pineapple, mango may trigger inflammation
• Eggs – egg yolks can be inflammatory for some, limit consumption if your goal is to reduce inflammation

Foods To Increase

• Herbs and spices including fresh garlic, ginger, turmeric, parsley, rosemary, cinnamon, thyme, oregano — all rich in antioxidants and anti-inflammatory compounds.
• Probiotic-rich foods: sauerkraut (cold-stored with live cultures), plain coconut yoghurt (minimal ingredients), unsweetened kefir, kimchi, miso, natural yoghurt, kombucha.
• Omega-3 sources: tinned wild-caught salmon, sardines, mackerel, flaxseeds, chia seeds, walnuts, hemp seeds.
• Polyphenol-rich foods: extra virgin olive oil, green tea/matcha, fresh or frozen berries (blueberries, raspberries, blackberries), dark chocolate (85%+ cocoa), red grapes, turmeric.
• Magnesium-rich foods: leafy greens (spinach, kale, chard), pumpkin seeds, almonds, cashews, black beans, avocado, dark chocolate (85%+ cocoa).
• Additional staples: sweet potatoes, capsicum, broccoli, cauliflower, carrots, garlic, onions, green leafy vegetables.
• Ghee and grass-fed butter
• Quinoa, buckwheat (including flours), rolled or steel cut oats
• Sourdough bread

When it comes to inflammation and diet, one size does not fit all. While some ingredients may be harmless for one person, they can quietly trigger inflammation in another. This is especially true for a range of unexpected additives and ingredients found in common everyday foods, many of which are marketed as healthy or natural. From emulsifiers in plant based milks to hidden sugars in sauces and protein bars, these ingredients can disrupt the gut, spike blood sugar, or inflammatory responses. How your body reacts depends on your individual biology, genetics, and overall health.

Nightshade vegetables 

Nightshade vegetables are a group of plants that include tomatoes, potatoes, eggplants, capsicums, and chillies. While they are rich in nutrients and antioxidants, they may cause adverse effects in some individuals due to their naturally occurring compounds known as alkaloids. In sensitive people, these compounds can irritate the gut, trigger inflammation, or worsen symptoms such as joint stiffness, digestive discomfort, or fatigue.

Consuming nightshades 

Consumption of nightshades can offer numerous health benefits due to their nutrient rich profile. However, if you are sensitive to nightshades or concerned by their effects, there are a few strategies you can implement to minimise this. 

• Peeling nightshades and removing seeds 
• Cooking them, try boiling and steaming 
• Start by consuming smaller amounts and slowly reintroducing to allow the body to adjust

Processed meats 

Processed meats are those that have been modified through methods such as curing, salting, smoking, or the addition of chemical preservatives to enhance flavour, texture, or shelf life. Common examples include bacon, sausages, salami, and ham. Due to their high levels of saturated fats, regular consumption of these products has been linked to increased levels of chronic inflammation. This inflammation may contribute to the development of various health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.

Alternatives 

• Lean meats → pork, chicken, beef and turkey 
• Seafood → tinned tun, salmon and sardines 
• Eggs
• Tofu and tempeh 
• Falafels 

Artificial Sweeteners 

Artificial sweeteners are synthetic sugar substitutes used to sweeten foods and drinks without adding calories. These sweeteners are commonly found in products labelled as “sugar free”, often used to market items as healthier options. However, this labelling can be misleading and does not necessarily indicate health benefits. While artificial sweeteners don’t raise blood sugar like natural sugars, research indicates they may disrupt the gut microbiome, potentially resulting in inflammation and digestive issues in some individuals. 

Most common artificial sweeteners to look out for

• Sucralose 
• Erythritol 
• Sorbitol 
• Xytiol 
• Saccharin

Emulsifers

Emulsifiers are chemical additives commonly used in food processing to help mix ingredients that don’t naturally combine, like oil and water. These substances are often found in processed foods, dairy products, and baked goods. Research has shown that certain emulsifiers can negatively influence gut health by disrupting the gut microbiome, promoting low-grade inflammation, and impairing intestinal barrier function. This disruption can lead to an increase in inflammatory markers in the body, potentially contributing to conditions like inflammatory bowel disease (IBD), obesity, and even metabolic disorders. 

Common emulsifiers to look out for

• Guar gum 
• Leichtin 
• Xanthum gum

Saturated and Trans Fats

Not all fats are created equal. While fats are essential for the body’s proper functioning, playing a crucial role in hormone regulation, energy production and cell structure, the type of fat you consume makes a difference. Trans fats and certain saturated fats known as ‘unhealthy fats’ are linked to an increase in inflammation and the risk of diet related disease. Whilst unsaturated fats known as ‘healthy fats’ support overall health, working to reduce inflammation. 

Saturated fat 

Saturated fat is a type of fat mostly found in animal products like butter, cheese, red meat, and also in some oils like coconut and palm oil. Eating too much saturated fat can raise your bad cholesterol levels, which may increase the risk of heart disease. Some studies also suggest that saturated fat might cause inflammation in the body, which can lead to long-term health problems like heart disease and diabetes. While your body does need some fat, it’s a good idea to limit saturated fat and choose healthier fats like those found in nuts, seeds, avocados, and fish.

Trans fats

Trans fats are widely considered the most harmful type of fat you can consume. These fats are commonly found in processed foods made with partially hydrogenated oils, an industrial process that transforms liquid vegetable oils into semi solid forms. This process helps to improve the shelf life and texture, however increases inflammation in the body and the risk of diet related disease such as heart disease and diabetes. 

Top tips for an anti-inflammatory grocery shop

1. Plan out your shop and go in with a plan – write out your meals for the week and ingredients needed

2. Center your shop around whole, unprocessed foods – keep it simple 

• Fruits and vegetables 
• Whole grains (quinoa, brown rice, oats, barley and buckwheat)
• Legumes (chickpeas, black beans and lentils) 
• Nuts and seeds 

3. Fill your cart with colourful fruits and vegetables – look for variety and brightly coloured produce rich in antioxidants and polyphenols.

• The freeze aisle is a great place stock up on nutrient fruits fruits and veg  

4. Check and read your labels carefully – pick products with minimal ingredients and avoid any added nasties (trans fats, preservatives, added sugars)

5. Pick anti-inflammatory oils/fat sources high in healthy fats 

• Extra virgin olive oil 
• Avocado oil 
• Nuts and seds
• Avocados 

6. Stock up on herbs and spices – turmeric, garlic, green tea and cinnamon have strong anti-inflammatory properties and packed with flavour  

7. Include fermented foods to support your gut health – yoghurt, kimchi, sauerkraut or kefir 

Resources 

https://zoe.com/learn/what-are-emulsifiers#:~:text=Another%20study%2C%20also%20in%20mice,blood%20fat%2C%20and%20cholesterol%20levels.

https://www.webmd.com/diet/what-to-know-about-nightshade-vegetables

https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained#:~:text=Monounsaturated%20fat%20and%20polyunsaturated%20fat,fat%20are%20’unhealthy’%20fats.

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/want-to-ease-chronic-inflammation

https://health.clevelandclinic.org/anti-inflammatory-diet

Inflammation is the body’s natural immune system response to injuries, irritants and infections. It’s our body’s protective mechanism to heal. Acute inflammation is our short-term response to an infection – think a scratched knee or virus – the process in which our body fights an infection to repair and heal. A persistent state of inflammation (long-term) can cause a variety of health conditions and chronic diseases. This chronic state of inflammation lies beneath the surface, and is not always diagnosed before something more serious is detected. Lifestyle factors such as our diet, movement or lack of, stress and sleep can contribute and further inflame this state of inflammation. Overtime, common symptoms of chronic inflammation include stiffness and tightness in your joints, skin issues and breakouts, poor digestion, constant fatigue, weight gain, puffiness and fluid retention, and a general feeling of imbalance. 

Nutrition plays a pivotal role in healing or hindering chronic inflammation. A diet rich in anti-inflammatory foods like fruits, vegetables, whole grains, and lean proteins can help regulate the immune system, reducing the severity of chronic inflammation and supporting our overall wellbeing. On the other hand, diets high in processed foods, unhealthy fats, and excessive sugar can promote inflammation, potentially leading to long term health concerns.

Misconceptions surrounding the anti-inflammatory diet 

While the anti-inflammation diet is not black and white, there is evidence-based nutritional guidance to reduce inflammation in our bodies. These guidelines encourage the consumption of whole, minimally processed foods rich in antioxidants, fibre, and healthy fats. An abundance of fruits and vegetables, nuts and seeds, whole grains, legumes, extra virgin olive oil and fatty fish, herbs and spices. Cooking methods also play an important role within this diet. Think steaming, roasting, grilled, poaching and sauteing over deep frying or charring. 

However, like many dietary approaches, it’s often subject to misunderstandings. This article will explore and explain the common misconceptions around inflammation.

Misconception One. It’s Restrictive, Overcomplicated & Boring

Many people, when thinking of an anti-inflammatory diet, wrongly assume the diet involves highly restrictive, overly complicated, and boring eating regimes. This diet, however, emphasises incorporating a wide variety of delicious, accessible, and affordable nutrient dense foods, making it a sustainable and enjoyable lifestyle rather than a temporary fix. It focuses on abundance and flavour, inspiring people to explore new ingredients and culinary techniques to create vibrant and satisfying meals. 

Simple ways to enjoy an anti-inflammatory diet 

• Focus on what you can eat, not what you cant 
• Start small and make gradual changes
• Experiment with new flavours and recipes 
• Plan your meals and snacks ahead of time

Misconception Two: It’s The Cure To All Inflammation

While an anti-inflammatory diet can significantly help manage and reduce acute and chronic inflammation, it’s not the magical solution to cure all inflammation. Inflammation can stem from various sources, including autoimmune diseases, infections, injuries, and even stress. While dietary changes play a crucial supportive role, some conditions may require a comprehensive treatment plan.This is where lifestyle habits become incredibly important. Diet is one piece of a holistic approach which impacts your body’s inflammatory response.

Contributing lifestyle habits for anti-inflammation:

• Regular physical activity

• Adequate sleep
• Stress management 
• At home cooking over take out
• Hydration 
• Reduced/limited alcohol consumption and smoking 
• Healthy weight maintenance

Misconception Three: Certain Food Groups Are Completely Eliminated

A common misconception is that an anti-inflammatory diet requires the elimination of entire food groups. This isn’t necessarily true. While some highly processed foods, excessive sugars, and unhealthy fats are generally minimised due to their pro-inflammatory properties, the emphasis of this diet is on moderation and balance, not total exclusion. 

Everyone’s body responds differently, while some people may find certain food groups contribute to their inflammation, this is not the case for everyone. The key is to identify personal sensitivities and make adjustments accordingly. Rather than imposing restrictions, the anti-inflammatory diet encourages a focus on whole, nutrient-dense foods that support overall health and well-being.

Top tip to identifying potential trigger foods

• Keep a food journal—track what you eat and how it makes you feel afterwards, note any symptoms or common triggers  

Misconception Four: It’s Only For Chronic Illnesses or Autoimmune Diseases

A common misconception is that the anti-inflammatory diet is only necessary for individuals managing chronic illnesses or autoimmune conditions. While it’s true that this way of eating can play a powerful role in supporting those with inflammatory health issues, its benefits extend far beyond that. This diet is a proactive, sustainable approach to overall wellness that can benefit everyone, regardless of their health status. By focusing on whole, nutrient-dense foods and minimising ultra-processed options, this lifestyle can help to reduce acute inflammation that often goes unnoticed, contributing to fatigue, brain fog, skin issues, poor sleep, and increased risk of disease over time.

Everyday benefits of an anti-inflammatory diet

• Improved and balanced energy levels and mood 
• Ongoing gut and immune support 
• Boost cognitive function
• Clearer skin 
• Enhanced recovery after exercised

Misconception Five: It Requires Expensive Produce & Supplements

You might not realise, but many of the most powerful anti-inflammatory foods are simple, everyday staples like leafy greens, berries, legumes, whole grains, nuts, and spices like turmeric and ginger. Supplements can support certain needs, but they’re not a requirement. A whole food focused diet can provide all the necessary nutrients without breaking the bank.

Budget friendly anti-inflammatory staples

• Rolled oats 
• Lentil and beans 
• Frozen berries and vegetables 
• Brown rice and quinoa 
• Tinned fish 
• Olive oil, garlic, turmeric and herbs

Resources 

https://www.ncbi.nlm.nih.gov/books/NBK597377

https://www.medicalnewstoday.com/articles/do-anti-inflammatory-diets-really-work#How-does-an-anti-inflammatory-diet-work

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.eatingwell.com/inflammation-myths-to-stop-believing-8740999

Fluidform Anti-Inflammatory Supermarket Guide

What to avoid, what to stock up on, and how to decode everyday ingredients in your grocery shop.

Inflammation can either flare up or settle down depending on what you keep in your pantry. While the anti-inflammatory conversation can sometimes feel overwhelming, it really comes down to making a few conscious swaps and learning what to look for on the label. Whenever possible, reaching for whole, minimally processed foods will give you the best anti-inflammatory benefits. This guide will walk you through key ingredients to limit, pantry staples to rethink, and the nutrients, herbs, and whole foods to keep in rotation if you’re aiming to feel your best—starting right in the supermarket aisles.

What to limit (and some better options to try instead)

Many everyday pantry items can quietly contribute to inflammation, especially when they’re ultra-processed or eaten often. This isn’t about cutting things out completely, instead it’s about making more supportive swaps when and where you can.

Vegetable and seed oils:

Try your best to limit: canola, sunflower, soybean, corn, grapeseed, safflower, and rice bran oils. These are often found in store-bought condiments, snack foods, dressings, and dips. When consumed regularly, these oils can disrupt the balance of omega-6 to omega-3 fats in the body, which may contribute to chronic, low-grade inflammation over time.

A better option: extra virgin olive oil, cold-pressed avocado oil, or coconut oil. These fats are more stable when heated and offer antioxidant and anti-inflammatory benefits. Ghee and grass-fed butter (if you tolerate dairy) are also nourishing options, rich in fat-soluble vitamins and compounds like butyrate, which support gut health and inflammation regulation.

Shelf-stable sauces and condiments:

Try your best to limit: long-life marinades, salad dressings, and stir-fry sauces that contain refined oils, gums, emulsifiers, and added sugars. These often add up without you realising, especially if used regularly.

A better option: look for fridge-stored or fresh alternatives with shorter ingredient lists and oil bases like olive oil, tahini, or vinegar. You’ll also find plenty of nourishing, anti-inflammatory dressing options within the Fluidform recipes.

Refined flours and sugars:

Try your best to limit: highly processed white flours and added sugars found in many cereals, biscuits, and packaged baked goods. These can cause blood sugar spikes and don’t provide much nutritional value.

A better option: use spelt or buckwheat flour for baking, choose rolled oats, sourdough, or seed loaf for breakfast, and sweeten recipes naturally with maple syrup, honey, coconut sugar, or dates.

Your anti-inflammatory kitchen essentials

Stock these foods to naturally support your body’s inflammation balance:

• Herbs and spices: fresh garlic, ginger, turmeric, parsley, rosemary, cinnamon, thyme, oregano — all rich in antioxidants and anti-inflammatory compounds.
• Probiotic-rich foods: sauerkraut (cold-stored with live cultures), plain coconut yoghurt (minimal ingredients), unsweetened kefir, kimchi, miso, natural yoghurt, kombucha.
• Omega-3 sources: tinned wild-caught salmon, sardines, mackerel, flaxseeds, chia seeds, walnuts, hemp seeds.
• Polyphenol-rich foods: extra virgin olive oil, green tea/matcha, fresh or frozen berries (blueberries, raspberries, blackberries), dark chocolate (85%+ cocoa), red grapes, turmeric.
• Magnesium-rich foods: leafy greens (spinach, kale, chard), pumpkin seeds, almonds, cashews, black beans, avocado, dark chocolate (85%+ cocoa).
• Additional staples: sweet potatoes, capsicum, broccoli, cauliflower, carrots, garlic, onions, green leafy vegetables.

Do nightshades really cause inflammation?

You may have heard of nightshades before, but what’s the fuss? This family of vegetables includes tomatoes, capsicum, eggplants, chillies, and some potatoes. While they’re packed with nutrients and antioxidants, they also contain natural compounds like alkaloids, solanine, and lectins that can irritate the gut or trigger inflammation in some sensitive individuals. Research is mixed, and most people tolerate them well. If you suspect nightshades affect you, try removing them for a few weeks and see how you feel. We provide some simple swaps in the meal plan.

Small changes in your shopping choices can make a big difference to inflammation and how you feel. Focus on whole, nourishing foods and try simple swaps to support your body’s natural balance. Use this guide as your starting point for a healthier, happier you.

Blue Zones refer to five regions around the world where people consistently live longer, healthier lives, with significantly lower rates of chronic disease. These regions; Okinawa (Japan), Ikaria (Greece), Sardinia (Italy), Nicoya (Costa Rica), and Loma Linda (California, USA) share common lifestyle habits, including what is known as the Blue Zone diet. This way of eating is predominantly plant based and rich in colourful fruits and vegetables, legumes, whole grains, and healthy fats, while being low in processed foods and added sugars. People in these regions eat mindfully, often following traditional eating patterns like stopping before fullness and sharing meals with others. 

The Blue Zone longevity shopping list 

The Fundamentals to Building a Blue Zone Diet

• Prioritise whole, nutrient dense foods 
• Include healthy fats 
• Choose quality protein sources 
• Limit processed foods, added sugars and excess salt 
• Stay hydrated 
• Enjoy meals socially and mindfully 

Longevity Boosting Recipes to Stay Cosy This Winter

• Tomato and Oregano Risotto (launching June 16th)
• Sticky Cinnamon Fig Overnight Oats  (launching June 16th)
• Creamy Spinach and Tofu Curry (launching June 16th)
• Creamy Miso and Zucchini Beans  (launching June 16th)

Longevity Boosting Recipes for Summer Break

• Mediterranean Breakfast Plate  (launching June 16th)
• Strawberry and Cocoa Smoothie   (launching June 16th)
• Garden Frittata   (launching June 16th)
• Banana and Oat Breakfast Muffins   (launching June 16th)