Inflammation is part of the body’s natural healing process for tissue damage and defending against infection. Without inflammation as a physiological response, wounds would fester, and infections could become deadly. 

Chronic inflammation can however be detrimental. It has been linked to several diseases such as heart disease, stroke, and may also lead to autoimmune disorders such as rheumatoid arthritis and lupus. 

A healthy diet can help to keep inflammation under control. A typical anti-inflammatory diet emphasises fruits, vegetables, lean protein, nuts, seeds, and healthy fats. Substances found in some foods, such as antioxidants and omega-3 fatty acids, appear to possess anti-inflammatory properties.

Foods high in antioxidants include:

  • Berries (blueberries, raspberries, blackberries)
  • Cherries
  • Apples
  • Artichokes
  • Avocados
  • Dark green leafy vegetables (kale, spinach, collard greens)
  • Sweet potatoes
  • Broccoli 
  • Nuts (walnuts, almonds, pecans, hazelnuts)
  • Beans (red beans, pinto beans, black beans)
  • Whole grains (oats, brown rice)
  • Dark chocolate (at least 70% cocoa)

Foods high in omega-3 fatty acids include:

  • Oily fish (salmon, herring, mackerel, sardines, anchovies
  • Flaxseed
  • Walnuts
  • Omega-3 fortified foods (includes eggs & milk) 

Try to Avoid…

Omega-6 fatty acids, a type of EFA found in many foods, are known to increase the body’s production of inflammatory chemicals. Since omega-6 fatty acids help with processes such as:

  • Maintaining bone health
  • Regulating metabolism
  • Promoting brain function

You shouldn’t cut them out of your diet completely. But it is important to balance your intake of omega-3 and omega-6 fatty acids to keep inflammation in check.

Foods rich in omega 6 fatty acids include:

  • Meat
  • Dairy products (milk, cheese, butter, ice cream)
  • Margarine
  • Vegetable oils (corn, soybean, peanut, cottonseed, safflower oil


Anti-Inflammatory Meal Examples…

Breakfast: Oats and blueberries

Lunch: Lentil, beetroot and hazelnut salad

Dinner: Salmon with zucchini pasta and pesto

Click here to book an appointment with Joel or call 5255 5040 (OG) or 4202 0446 (L) to discuss how Joel can help you achieve your health goals!