Everyone is talking about inflammation. How can food help reduce it?
There are a number of reasons why someone might decide to try out an anti-inflammatory diet. Whether it's to help reduce the risk of chronic diseases like heart disease, stroke and arthritis, to promote skin health, or simply to follow a diet that's kind to the immune system, anti-inflammatory foods for sure tick all these boxes.
While there isn't one specific 'anti-inflammatory' diet to follow - it's more about choosing foods and meals that align with the values - it's a good idea to do your research before jumping head-first into unknown waters. Which is why we spoke to London based dietitian Reema Pillai to give her expert advice. From how foods can be inflammatory, what 'anti-inflammatory foods' actually means, and 11 foods that can be effective, hopefully aftering reading this you'll feel more informed in your new food journey…
How foods can be anti-inflammatory
Pillai says that "certain foods can contain specific compounds that can be used by the body to reduce chronic levels of inflammation. These foods contain compounds, often types of antioxidants and polyphenols, that help to combat the high level of inflammation found in the body." She adds that these antioxidants help to remove free radicals from the body, which can otherwise lead to cell damage and further increase inflammation and disease risk.
In terms of popular, healthy diets, she notes that Mediterranean is often said to be anti-inflammatory, as it contains many components that are high in these antioxidants and polyphenols. This includes a variety of fruits and vegetables, fish, wholegrains, nuts and healthy fats. "These help to lower the inflammatory levels in the body, as well as reducing the risk of chronic disease," Pillai concludes.
What does anti-inflammatory actually mean?
Essentially, certain situations can trigger inflammatory responses, explains Pillai. This often happens when the body recognises something foreign, such as an allergen or chemical, that leads to an inflammatory response which helps to remove that foreign substance by activating the immune system.
She says, "whilst this is good and we want it to happen, some factors lead to this response chronically, even when we are not experiencing a foreign body." This can lead to chronic inflammation, and it often happens when we have health conditions such as heart disease, type 2 diabetes and cancer, as this "increases the ongoing risk of chronic inflammation."
Ultimately, Pillai stresses that "a diet rich in anti-inflammatory foods can reduce this chronic level of inflammation, as it also helps to reduce the risk of disease and illness."
What foods are anti-inflammatory and why are they effective?
Wondering whether an anti-inflammatory diet might be the way forward for you? If you're serious about trying it out, and want the advice of an expert to ensure you see the best results, Pillai recommends the below foods...
A list of anti-inflammatory foods
Green leafy vegetables
Examples of these include spinach, kale, broccoli, Brussels sprouts and collard greens, as these help to reduce inflammation. Pillai explains this is due to them being high in antioxidants. For example, broccoli contains sulforaphane, which are compounds directly linked to reducing inflammation.
Such veggies can be used in a multitude of dishes, be it whipped up in a quick omelette, cooked in a curry (spinach and kale), or added to a hearty roast. Honestly, whack a bit of salt and pepper, some sliced garlic and a drizzle of olive oil over some Brussels sprouts before roasting and you'll never turn your nose up at them again.
Berries
You don't have to be fussy here - Pillai states that any type of berry, be it blueberries, strawberries, blackberries or raspberries all get the green anti-inflammatory flag. She says: "These foods are linked with a high level of antioxidants that can help to reduce inflammation within the body."
Many people incorporate berries into their breakfasts, adding frozen blueberries, blackberries etc. to oats and Greek yoghurt, and finishing it off with a drizzle of honey. You can also add them to a simple fruit salad, or if you're feeling like something a little sweeter, why not whip up a berry crumble to satisfy those tastebuds on a drizzly, winter evening? And of course, we can't forget the classic smoothie.
Tomatoes
"Not only are tomatoes rich in vitamin C (an antioxidant in itself), but they're also rich in lycopene, which is an antioxidant that has strong anti-inflammatory properties," explains Pillai. "Cooking tomatoes helps you to absorb lycopene," she continues, adding that it's even better to have them with a source of fat such as extra virgin olive oil to "enhance lycopene absorption." Anyone now suddenly craving bruschetta?
But, if you're fancying something a little more on the autumnal side, there's nothing quite like a fresh tomato sauce with pasta, or a heartwarming tomato soup paired with some crusty bread dripping in butter. Taste buds = activated.
Cherries
"Cherries contain a variety of antioxidants, which have been linked to reducing inflammatory markers in the body," Pillai says. In terms of adding them into your diet, may we refer you to the berries section? Cherry pie? Yum. Cherries on their own? Perfect lunchtime snack. Cherries in a smoothie? Delectable.
Walnuts
According to Pillai, walnuts have a great source of polyphenols, such as ellagitannin, which is known to have powerful antioxidant and anti-inflammatory properties. She also adds that walnuts are a "significant source of ALA, a type of amino acid that is linked with reducing inflammation."
Now, we know that not everyone can indulge here, considering around 2.4 million adults in the UK have a nut allergy, as per the Food Standards Agency. But, if you're one of the lucky ones and nuts can be easily incorporated into you diet, may we point you in the direction of the following: banana and walnut loaf, grilled aubergines with spicy chickpeas and walnut sauce (I can confirm that the BBC Good Food recipe is unreal), and orange and walnut flapjacks.
Coffee
Coffee beans are another source of antioxidants, educates Pillai, who says that the polyphenols can feed the healthy bacteria in our gut and improve the gut microbiome, which is also involved in inflammation management.
Thanks to TikTok, you've got a myriad of options to choose from - the days of instant coffee are over. Whether you head to Costa for your fave frappe or whisk up your own pumpkin spiced latte (tis the season after all), there are *so* many creative ways you can enjoy coffee - all while knowing that it's an anti-inflammatory.
Turmeric
Pillai explains that this spice has compounds that can reduce inflammation, especially when combined with black pepper. She says this is because the "active ingredient in turmeric is known as curcumin, and when combined with piperine in black pepper, it has been shown to reduce the inflammatory markers such as CRP."
Luckily, there are plenty of dishes that are complimented by a dash of turmeric. From adding to your scrambled eggs for brekky, or indulging in turmeric curry soup for tea, we're only touching the surface here guys.
Avocado
Not only is avocado toast *the* most Instagrammable meal ever, avo is also mega-rich in fibre, potassium and magnesium, says Pillai. Additionally, she adds that "consumption of avocados has been found to lead to a reduction of inflammatory markers in the body." What more can you ask for?
Green tea
"Green tea contains a substance known as epigallocatechin-3-gallate (EGCG)," notes Pillai. This has been linked to antioxidant and anti-inflammatory properties as it can "reduce some pro-inflammatory cytokine production, therefore reducing cell damage." If you're not much of a green tea on its own fan, not to worry, as Pillai says that matcha (otherwise known as Kourtney Kardashian's favourite drink) is a type of green tea that also provides these benefits.
Ginger
Ginger contains many different compounds, including those known as gingerol and zingerone, explains Pillai. In terms of their benefits, she lists that they have been shown to have anti-inflammatory properties. For an antioxidant boost, simply grate ginger into your meals, add it to tea or blend it into a drink to have as a ginger shot.
Extra virgin olive oil
"An oil that is rich in monounsaturated fat, and has been shown to contain antioxidants such as oleocanthal, olive oil can reduce free radical damage," says Pillai. But to see the best benefits, make sure you choose a good quality extra virgin olive oil. That bruschetta from earlier is sounding really tempting right about now.
Oily fish
And finally, Pillai describes specific types of fish such as salmon, mackerel, sardines and trout, as being a source of omega-3 fatty acids. Which, she says, are shown to be anti-inflammatory. If you're in need of some healthy fish dish inspiration, how about trying your hand at some sweet chilli salmon? Or, use some of that avocado from earlier to make a mackerel avo salad. The world is, quite literally (every pun intended), your oyster.
You Might Also Like
