ANTI-INFLAMMATORY NUTRITION
Inflammation is our body’s way of fighting things that harm it, like infections, injuries and germs. This is a normal process needed for healing and should stop once the infection or injury is resolved. However, this is not always the case. When inflammation is ongoing, also known as “chronic”, it can become problematic and lead to repeated and uncontrolled damage to our cells that we don’t easily notice on the outside.
Food plays a key role in inflammation and certain nutrients are potent “anti-inflammatory” nutrients. As always, focusing on what to add into your diet (as opposed to restrict!) is key to sustainable changes you can maintain long-term. So, here are our top four nutrients to prioritise if reducing inflammation is your goal.
Omega 3 fatty acids
EPA and DHA are the specific omega 3 fats that fight inflammation best
Food sources include fatty fish like salmon, tuna, sardines and mackerel
Antioxidants
Getting your antioxidants from food is best. Aim to include a varied diet rich in fruit and vegetables, especially those high in Vitamin C and Vitamin E which are two potent antioxidants that neutralise inflammation.
Food Sources of Vitamin C: all fruits and vegetables, especially capsicum, strawberries, grapefruit, broccoli and kiwi fruit
Food Sources of Vitamin E: sunflower seeds, almonds, hazelnuts, and peanuts
Fibre
A fibre rich diet is key to a healthy microbiome. A high diversity of well-fed good gut bugs keeps our the lining of our intestines strong and prevents foreign food particles from entering our bodies and triggering inflammation. Having an abundant amount of good gut bugs helps to ferment fibre and produce anti-inflammatory nutrients.
Fibre rich food sources include vegetables, legumes, fruits, nuts, seeds, and grains or cereals in their original whole form (think rolled oats, brown rice, quinoa, barley).
Phytochemicals
These are the bioactive compounds in foods which give fruits and vegetables their vibrant colour. Key anti-inflammatory phytochemicals include anthocyanins (found in purple foods like beetroot and blueberries), oleocanthal (found extra virgin olive oil) and curcumin (rich in turmeric).
Our top tip is to include at least three different colours of vegetables at each meal, experiment with spices such as turmeric for a falvour boost and include healthy fats like extra virgin olive oil to cook with
For most of us, eating an anti-inflammatory diet isn’t about taking supplements and powders. A food-first approach first is always best. But, for those with a diagnosed inflammatory condition, it is important that you are guided by an Accredited Practicing Dietitian to take a personalised approach to your diet. If you are after more specific nutrition advice for your condition, book in with one of our experienced Dietitians today.
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