Inflammation is a natural part of the body’s healing process – but when it lingers longer than necessary, it can quietly contribute to a range of long-term health concerns, from heart disease and type 2 diabetes to joint pain and cognitive decline.
The good news is that what we put on our plates can make a real difference.
With ultra-processed foods falling out of favour and nourishing, home-cooked meals firmly back on the menu, we asked three nutritionists for their top tips on getting started with anti-inflammatory eating.
What is an anti-inflammatory diet?
Think if it as a lifestyle approach rather than a diet. The focus is on whole, nutrient-dense foods, while limiting trans fats, refined sugars and ultra-processed foods.
In practice, this means simple swaps: white bread and pasta for whole grains and legumes; processed meats for oily fish; crisps for a handful of mixed nuts. And where possible, cutting back on fried foods, sugary snacks and alcohol.
The good news is that the effort is well worth it. Chronic inflammation has been linked to conditions such as arthritis, heart disease and type 2 diabetes, but adopting an anti-inflammatory way of eating, much like the Mediterranean diet, can meaningfully lower our risk.
How does inflammation show up in the body?
As nutritional therapist Alexa Mullane explains, inflammation is a perfectly normal reaction to injury, infection or disease – one that typically resolves itself fairly quickly.
“But if it lasts for more than six weeks, this becomes chronic inflammation, caused when the immune response stays active,” she explains. “Over time, it can damage tissues and may contribute to autoimmune diseases, accelerated ageing and a range of conditions, from cancer to strokes.”
Like many health-related issues, inflammation rarely presents as one obvious symptom. Registered dietitian Alice Hool describes it as tending to show up as a pattern; think ongoing fatigue, digestive changes, joint aches, skin flare-ups or low mood that lingers rather than lifts.
Brain fog, frequent headaches, PMS and period pain can all be signs that low-grade inflammation is quietly at play, too.
One thing is for certain – diet plays a huge role. “The foods we eat on a regular basis can either increase or decrease chronic inflammation,” says Alexa.
How to get started with an anti-inflammatory diet
While it can feel overwhelming at first, we can keep things simple and sustainable.
“I’d start with oily fish, such as salmon or sardines, colourful vegetables and berries, extra virgin olive oil, nuts and seeds,” says nutritional therapist, Jessica Ferrari-Wells .
These foods provide omega-3 fats, polyphenols, fibre and antioxidants – all of which help support a healthy inflammatory response.
Fibre-rich foods such as oats, beans and lentils are also key to supporting gut health and reducing inflammation. And don’t forget the power of spices – cinnamon, turmeric, ginger and nutmeg among them – which have potent anti-inflammatory effects.
“This is thanks to their abundance of phytonutrients, including polyphenols, which are antioxidant, anti-inflammatory and feed the microbiome,” Alexa explains.
Research has found that around one teaspoon of spice a day can have a meaningful impact. Stir them into sauces, porridge, granola or smoothies for an easy anti-inflammatory hit.
Which foods are inflammatory?
Now we know what to pile our plates high with, what do we need to avoid? While sugar tends to get most of the blame, Alexa explains that refined vegetable oils, such as sunflower and rapeseed, as equally problematic.
“They are rich in omega-6 fatty acids, which promote inflammation when consumed in high amounts relative to omega-3,” she says.
These oils are widely used in processed foods, meaning our intake is often higher than we realise.
“They’re found in foods we might consider healthy, such as salad dressings, pesto or snack bars,” Alexa adds. Always check the label and opt for a version made with olive oil where possible (or, better still, make your own).
“Foods marketed as healthier options can often contain emulsifiers, additives and refined ingredients that may negatively affect gut health, which is closely linked to inflammation,” says Jessica.
“Insufficient fibre can negatively affect the gut microbiome and the production of beneficial compounds that help regulate immune function,” Alice adds. A helpful reminder that it’s not just about what we cut out, but what we make sure to keep in.
What about inflammation and menopause?
An anti-inflammatory diet can prove powerful during midlife, as hormonal shifts can actively increase inflammation in the body.
“As oestrogen declines during perimenopause and menopause, the body’s natural anti-inflammatory protection drops with it,” explains Alexa. “This contributes to joint pain, weight gain, fatigue, brain fog and other symptoms that often appear during perimenopause.”
Prioritising protein, omega-3-rich foods, fibre, calcium and phytoestrogen-containing foods such as soy, flaxseeds and legumes can be helpful. Magnesium-rich foods – pumpkin seeds, dark chocolate and green leafy vegetables among them – are also powerful allies at this time of life, working to help manage chronic inflammation, support hormone balance, stabilise blood sugar and calm the nervous system.
And let’s not forget our old friend, daylight.
“Vitamin D is particularly important during perimenopause and menopause,” says Alexa. “It acts as an immunomodulator, helping to reduce the activity of inflammatory chemicals in the body.”
One easy change to make to your weekly shop
The anti-inflammatory diet is all about simple, consistent habits.
“Small changes that you can maintain will always outperform short-term dietary overhauls,” says Jessica. “It might be something like adding an extra portion of vegetables to every lunch and dinner.
“It’s easy, affordable and increases fibre, antioxidants and plant compounds that help support gut health and reduce inflammation over time.”
And don’t forget to add some colour to your plate.
“The darker and more vibrant the colour of fruit and veg, the higher the polyphenol content – and the more anti-inflammatory the food,” Alexa says.
