ANTI-INFLAMMATORY DIETS

Did you know that the foods you eat can either promote or prevent inflammation within the body?

Inflammation plays a crucial role in the development and persistence of many pathological pain conditions. Research shows us that a significant contributor to chronic inflammation comes from what we eat.  Swapping out inflammatory foods for their anti-inflammatory counterparts will help in reducing inflammation within the body and improve your health and wellbeing.

What is an Anti-Inflammatory Diet? 

An anti-inflammatory diet consists of focusing on foods that aim to decrease inflammation within the body. It is a diet that promotes gastrointestinal health, sustained energy levels and improved mental function through the use of healthy fats, quality proteins, whole grains and colourful fruits and vegetables. The diet also involves limiting/avoiding foods that promote inflammation. 


Examples inflammatory foods:

  • Foods high in refined carbohydrates: 

    • White bread, white rice, pizza, pasta, crackers

    • Breakfast cereals

    • Baked goods - cakes, muffins, biscuits, slices, pies

  • Foods high in refined sugar/artificial sweeteners: 

    • Lollies, chocolate, biscuits

    • Softdrinks/diet soft drinks, energy drinks, commercial fruit juice, flavoured water and milk drinks

    • Jams and processed fruit snacks

    • Low fat/flavoured dairy products

  • Foods high in Omega-6 fatty acids:

    • Corn, sunflower, safflower, soybean, canola, rice bran, peanut and cottonseed oils

  • Commercial supermarket meat that has been grain-fed

  • Processed meats such as salami, sausages

  • Foods high in trans fats:

    • Take away foods - fried foods;

    • Baked goods - pies, pasties, sausage rolls, cakes, slices

    • Chips and crisps

    • Margarine, mayonnaise, salad dressings

  • Alcohol and excess coffee

  • Processed foods (most packaged foods)

  • Excess Mono-sodium glutamate (MSG)  - found in many processed foods


Examples of anti-inflammatory foods:

  • Fish and seafood - particularly wild-caught oily fish:

    •  Salmon, sardines, mackerel, herring

  • Good quality meat -  grass-fed/pasture-raised:

    • Chicken, Turkey, Beef, Kangaroo

  • Free-range eggs - Organic/ pasture-raised where possible

  • Vegetables - aim to eat at least 5-6 servings per day (1 serve = 1 cup raw salad vegetables or ½ cup cooked vegetables)

 - the more variety, the better:

  • Choose seasonal, where possible

  • Red - capsicum, tomato, chilli

  • Purple-red cabbage, eggplant, beetroot

  • Green - capsicum, beans, peas, spinach, rocket, kale, bok choy, snow peas, brussels sprouts, broccoli, asparagus, zucchini, celery

  • Yellow/orange - pumpkin, sweet potato, carrots, yellow capsicum

  • White - ginger, onion, radish, parsnip, celeriac

  • Fresh fruit - aim to eat at least two serves each day (1 apple = 1 serve):

    • Choose seasonal where possible

  • Raw/Unsalted nuts and seeds:

    • Walnuts, almonds, macadamias, brazil nuts, chia seeds, flaxseeds

  • Wholegrains:

    • Rolled oats, brown rice, wild rice, millet, quinoa, amaranth, buckwheat

  • Legumes and beans: 

    • Chickpeas, kidney beans, black beans, mung bean, adzuki beans, butter beans, lentils and fermented soy products such as miso, tempeh, natto (non-GMO)

  • Ginger / Garlic / Turmeric - added to your cooking either raw or dried/powder. 

  • Fresh herbs

  • Healthy fats including Extra Virgin Olive Oil, avocado, nuts/seeds, virgin coconut oil (for high-temperature cooking)

  • Herbal tea:

    • Chamomile, green tea, ginger