Anti-Inflammatory Foods: What to Eat to Fight Inflammation
Short-term inflammation is a normal, healthy response, but chronic low-grade inflammation is linked to many health problems and slower recovery. Your diet is one of the most powerful tools for keeping it in check.
Top anti-inflammatory foods
- Fatty fish (salmon, sardines) — omega-3s
- Berries and cherries
- Leafy greens and broccoli
- Olive oil and avocado
- Nuts and seeds
- Turmeric, ginger and green tea
Foods that promote inflammation
Highly processed foods, refined sugar, excessive alcohol and trans fats all promote inflammation. Reducing these is just as important as adding the beneficial foods above.
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Focus on the overall pattern
No single food is a cure. A diet rich in whole, colourful plants, quality proteins and healthy fats — essentially a Mediterranean-style pattern — is the proven approach to fighting chronic inflammation.
The takeaway
Eat plenty of fatty fish, colourful produce, nuts and olive oil, and limit processed foods and sugar. An anti-inflammatory diet supports recovery, health and long-term wellbeing.
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