The surprising impact of food on inflammation and how to eat for relief

Inflammation is a hot topic in health, but what many people don’t realise is that the foods we eat can either fuel or calm this response in the body. For anyone dealing with chronic inflammation—connected to conditions like arthritis, heart disease, diabetes, weight gain and even mood disorders—knowing which foods can worsen these issues and limiting them can make a big difference to how you feel every day.

Even small changes in what we eat can help dial down inflammation and boost your overall wellness.

In this post, we’ll dive into how food impacts inflammation and most importantly, which foods can provide relief.

What Is Inflammation, Really?

Inflammation is the body’s natural response to injury or infection, meant to help us heal. But when inflammation lingers or becomes a regular state, it turns “chronic,” which can start harming rather than helping.

Chronic inflammation is like an ongoing, low-level fire within the body that, over time, damages healthy cells and tissues, leading to DNA damage, insulin resistance and plaque build-up in arteries, among other conditions. It underlies heart disease, diabetes, arthritis and cancer.

While factors like stress, lack of sleep and pollution contribute to chronic inflammation, what we eat plays a huge role as well. Certain foods can either help calm the body’s inflammatory response or, conversely, fan the flames of inflammation.

Foods That Fan the Flames

Let’s start with the usual suspects—foods that promote inflammation when consumed regularly or in large amounts. These foods are becoming more commonly consumed in our fast-paced lives now. Here’s what to watch out for:

1. Ultra Processed Foods (UFPs)

Ultra-processed foods now make up nearly half of what we eat and are loaded with refined sugars, empty carbs and unhealthy fats—ingredients that spike blood sugar, lack nutrients and trigger inflammatory pathways in the body.

2. Processed Meats

Sausages, bacon and other processed meats contain preservatives and additives that trigger inflammation. Studies have linked regular consumption of processed meats with a higher risk of inflammation-related conditions including bowel cancer, diabetes and heart disease. Interestingly, they may also contribute to inflammation in the brain*, increasing the risk of cognitive decline and Alzheimer’s disease.

3. Excessive Alcohol

While moderate alcohol may offer some health benefits, excessive drinking increases inflammatory markers in the body. It’s best to enjoy alcohol in moderation to avoid tipping the scale toward chronic inflammation.

Foods That Calm Inflammation

Now, let’s get to the good stuff: foods that reduce inflammation. A diet rich in whole, nutrient-dense foods can actually help the body manage its inflammatory response more effectively. Here are some superstar foods to add to your plate:

1. Fruit and Vegetables

The more colour the better. Think broccoli, red capsicums, pumpkin and berries. These are packed with phytonutrients, vitamins and minerals that act as antioxidants which help neutralise free radicals, reducing inflammation in the body. The more colour on your plate, the better, as each hue offers unique anti-inflammatory benefits.

3. Omega 3 Fats

Found in all fish and seafood (think salmon, mackerel and sardines) can reduce inflammation and improve the health of your heart. Try to include fish or seafood a few times a week. For those who don’t eat fish, plant sources of omega 3 fats include walnuts, linseeds, flaxseed oil and soy beans (edamame). Include these daily.

4. Foods High In Fibre

Foods high in fibre, like legumes, whole grains, nuts and seeds, help stabilise blood sugar and reduce inflammation. Legumes, barley, quinoa, oats and wholegrain bread provide a steady form of energy for your body. Nuts and seeds are rich in healthy fats and antioxidants, making them a nourishing, anti-inflammatory choice.

5. Extra Virgin Olive Oil

Extra virgin olive oil contains oleocanthal, an anti-inflammatory compound that mimics the effect of ibuprofen^. Swap out other cooking oils for olive oil so you can to benefit from its inflammation-fighting properties.

6. Herbs and Spices - Especially Turmeric

Herbs and spices are powerful allies in fighting inflammation, with turmeric leading the way. Curcumin, turmeric’s active ingredient, has been shown to significantly reduce inflammation in the body. Including a variety of herbs and spices like ginger, cinnamon, garlic, parsley and rosemary in your cooking can provide an easy, flavourful boost to your anti-inflammatory efforts. Adding turmeric to meals or even sipping it in tea is a simple way to enjoy its benefits.

Putting It All Together: A Balanced, Anti-Inflammatory Plate

Creating an anti-inflammatory meal doesn’t have to be complicated. Here’s an easy way to do so:

- Make half your meals a variety of colourful vegetables or salad. Think tomatoes, carrots, red cabbage, broccoli and even cauliflower (yes, although not as colourful as other veg, cauliflower is a nutritional powerhouse!)

- Incorporate lean protein from fish, seafood or plant-based proteins (beans and legumes).

- Add some healthy fat such as avocado, nuts, seeds, a drizzle of extra virgin olive oil.

- And legumes or whole grains like quinoa, barley or brown rice for added fibre, nutrients and that steady release of energy.

One easy rule of thumb?

The more colourful your plate looks, the more anti-inflammatory it’s likely to be!

Key Takeaway: Small Changes, Big Results

Adopting an anti-inflammatory way of eating doesn’t mean overhauling everything you eat overnight. Start by making small adjustments and focus on what you can add IN.

These changes will add up over time, helping reduce chronic inflammation and supporting your long-term health.

By understanding the surprising impact food has on inflammation, you gain the power to make choices that can dramatically improve how you feel and lower your risk of inflammation-related health issues.

Above all, I want you to feel empowered because there is so much you can do. Every time you eat you have the opportunity to nourish your body, reduce inflammation and thrive. If you choose to!

References:

*Recent research has explored the potential link between processed meats and an increased risk of dementia, including Alzheimer’s disease. One large study from the UK Biobank examined dietary habits in relation to dementia risk and found that higher consumption of processed meats was associated with an increased risk of all-cause dementia. The study suggested that this might be due to nitrates and other additives in processed meats, which may lead to neuroinflammation, oxidative stress and other changes that impact brain health.

Here’s a reference for further reading on this study:

• Zhang, Y., Chen, J., Chen, J., Li, M., Zhao, S., Ma, L., & Yu, D. (2021). Association of processed and unprocessed red meat consumption with incident dementia and its major subtypes: A prospective cohort study in the UK Biobank. The American Journal of Clinical Nutrition, 113(6), 1048–1058.

^Beauchamp, G. K., Keast, R. S. J., Morel, D., Lin, J., Pika, J., Han, Q., Lee, C. H., Smith, A. B., & Breslin, P. A. S. (2005). Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45-46.