The Link Between Nutrition and Inflammation
2/07/2025
Written by Emily Perkins
We often associate inflammation with injury or illness, but our diet also plays an important role in chronic inflammation.This is partly because the foods we eat influence the composition of gut bacteria and the substances they produce. Some foods feed bacteria that cause inflammation, while others help grow bacteria that fight it. Understanding which foods have anti-inflammatory effects, and which may cause inflammation, is essential for maintaining overall health.
The key food groups you want to be incorporating into your diet include: fruits, vegetables, whole grains, healthy fats and lean proteins. At the same time, you should aim to reduce or avoid altogether, highly processed foods and sugars that can promote inflammation.
Anti-Inflammatory Foods and Their Benefits
Fruits and Vegetables. These are packed with antioxidants, vitamins, and minerals that help protect cells from damage. Antioxidants like vitamin C, beta-carotene and flavonoids, neutralise free radicals (unstable molecules that can trigger inflammation). A diet rich in colourful fruits and vegetables (like berries and leafy greens) supports immune function and reduces inflammatory markers in the body.
Healthy Fats (Avocados, Olive Oil, Nuts). These foods are rich in monounsaturated and polyunsaturated fats, which help the body produce anti-inflammatory compounds. They can reduce the production of inflammatory chemicals, support cell membrane health and improve heart function.
Whole Grains (Brown Rice, Quinoa, Whole Wheat).Whole grains are high in fibre, which promotes healthy digestion and supports the growth of beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs) that help regulate inflammation. Refined grains by contrast, can spike blood sugar and promote inflammatory responses.
Omega-3 Rich Foods. Fatty fish like salmon, sardines, mackerel and trout are excellent sources of omega-3 fatty acids, especially EPA and DHA. These compounds actively reduce inflammation by blocking inflammatory pathways and reducing cytokine production. Omega-3s are also linked to lower risk of heart disease, arthritis and other inflammation-related conditions. Plant-based sources like flaxseeds and chia seeds provide ALA, a plant form of omega-3.
Getting Started with an Anti-Inflammatory Diet
Educate Yourself: Learn which foods have anti-inflammatory properties and understand why they help reduce inflammation.
Plan Your Meals: Focus on whole foods and create a meal plan that includes leafy greens, berries, nuts, fatty fish and olive oil.
Stock Your Kitchen Intentionally: Remove highly processed foods, sugars and trans fats. Add anti-inflammatory ingredients like turmeric, ginger and fresh herbs.
Mind Portion Sizes: Eat balanced portions to avoid overeating. Maintaining a healthy weight is important because excess weight can increase inflammation.
Stay Hydrated: Drink plenty of water throughout the day to support overall health.
Listen to Your Body: Pay attention to how different foods make you feel and adjust your diet accordingly.
Consult a Professional: Work with a dietitian or nutritionist to tailor your diet to your specific needs and ensure nutritional balance.
Adopting these dietary strategies can significantly reduce inflammation and improve your overall well-being.
Want to learn more? The team at Ivanhoe Health Store is here to help! Visit them in-store at 96 Upper Heidelberg Rd, Ivanhoe.
