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
