Inflammation is the current health watchword, linked to an increased risk of everything from heart disease to cancer. It’s caused by a malfunction in our immune system whereby, instead of working to fight off disease and infection, it attacks healthy tissue, bones and organs.
A 2022 report from researchers at London’s Francis Crick Institute has laid much of the blame for this on our poor Western diet. Processed foods play havoc with our gut health which has a major role in regulating and balancing our immune system.
To prevent this we need to incorporate more anti-inflammatory foods into our diet.
How to eat more anti-inflammatory foods
1. Eat more polyphenols
Polyphenols, also sometimes referred to as antioxidants, are the big guns when it comes to reducing low-level inflammation. The best sources are brightly-coloured fruit and vegetables as the polyphenols are concentrated in the pigments. Eating local, organic, seasonal produce is optimal for health and the planet, so consider subscribing to one of the many fruit and veg box delivery schemes available online.
Smoothies are nothing new but they are one of the easiest ways to get an antioxidant boost in the morning. Keep it simple by blending 75g mixed berries (use frozen when out of season), ½ a banana, 250ml semi-skimmed milk, 2 tbsp oats and a handful of spinach leaves.
2. Omega-3 is key
A study published in the journal Prostaglandins, Leukotrienes and Essential Fatty Acids observed that healthy individuals with low inflammation markers tend to have higher blood omega-3 levels. This provides further evidence that foods rich in omega-3 fatty acids can play a role in maintaining a balanced immune system.
Oily fish is an excellent source of omega-3s but, with overfishing a very real problem, we should limit our intake to once a week and stick to species further down the food chain like sardines and herring. And don’t overlook plant-based sources of omega-3 such as walnuts, chia seeds and flaxseeds.
Try making an omega-3 packed nut and seed butter which you can have in the morning on wholegrain toast or use to stuff pitted dates for a fibre-rich snack. Place 200g walnuts, 100g almonds, 50g sunflower seeds, 2 tbsp chia seeds, 2 tbsp flaxseeds and ½ tsp salt in a food processor and whizz for a few minutes until nice and smooth. Add a drop or two of olive oil during blending if it’s too thick.
3. Pack in the probiotics
There’s growing evidence of a link between the makeup of the microbiome and inflammation. You can support your gut health by regularly eating full-fat live yogurt and cheeses made from unpasteurised milk. Other sources of natural probiotics include the “k” foods – kefir (fermented milk), kombucha (fermented tea) and kimchi (spicy, fermented cabbage) – which are all widely available in supermarkets.
Perhaps more familiar is good old-fashioned sauerkraut. You can make this simple red cabbage variety by very finely slicing a small red cabbage and placing in a clean, glass jar. Mix together a litre of water with a tablespoon of salt and pour over the cabbage. Press the cabbage down to release any air and make sure it’s completely covered by the liquid. Place the lid on loosely and leave at room temperature for three days to ferment, then transfer to the fridge and wait a few more days before eating for the flavour to develop.
This article is kept updated with the latest information.
