The anti-inflammatory diet and its benefits

The anti-inflammatory diet and its benefits

Healthy Living | Body | Food

Nia Bennett | Apr, 12 2020

The anti-inflammatory diet is nature’s way of fixing the body by eating real wholesome food. This way of eating encourages us to eat more fruits and vegetable and decline any food item/food group that might cause inflammation to the body.

Signs of inflammation

Inflammation happens to everyone. Often a bad diet leads to serious inflammation of the skin and body. Symptoms of inflammation vary from person to person, depending on the severity of the inflammation.

Chronic inflammation can lead to tiredness, weight gain, acne breakouts, depression, lack of sleep, acid reflux, heartburn, frequent headaches, constipation to name a few. If you are showing these signs then it is worth trying the anti-inflammatory diet. This way of eating encourages us to eat wholesome food and skip processed foods and sugar completely. If you suffer from a serious condition or if you’re pregnant/breastfeeding, check with your doctor before making changes to your diet.

What is an anti-inflammatory diet

Unlike other forms of diet where you need to restrict calories, the anti-inflammatory diet does not emphasise on portion control. This type of food plan is about eating nutritious food by adding an abundance of fruits, vegetables, natural proteins, fatty fish and fresh herbs. The key is to omit processed foods, fried food, sugar, refined carbs and trans fat.

There are several options and recipes that cater to vegan, vegetarians, pescatarians and meat-eaters, so you do not have to worry that an anti-inflammatory diet will not cater to your individual need.

What is the fastest way to reduce inflammation in the body?

A lot of times inflammation is caused due to a bad diet that consists of bread, sugar, pasta, processed foods, caffeine and alcohol. Ensuring that you eat wholesome food that will energise your body, drink plenty of water to flush out toxins and get at least solid seven to eight hours of sleep could be a way to reduce inflammation. However, if you are showing signs of chronic inflammation or other serious ailments, check with the doctor and get an approval of things you can eat and skip.

What foods reduce inflammation in the body

There is a whole host of fruits, vegetables, nuts, beans, meat and fish that help the body against inflammation. Some of them include: 


Adding more vegetables to your diet is really simple. Start eating more spinach, kale, cabbage and broccoli and your skin will automatically start reaping rewards. There is a lot of evidence that vegetables rich in vitamin K are great for the skin and body.

You could try making this beetroot hummus recipe which is a great addition to the anti-inflammatory diet.

2. Fruits

Fruits are not bad. That contain natural sugar and can help maintain your blood sugar level. Fruits like apples, mangoes, strawberries, grapes, kiwis and oranges are an excellent way to heal the body from inflammation.

3. Nuts and seeds

Nuts are fatty and high in calories but eating a handful of nuts every day is excellent for the body. Some of the nuts and seeds that are excellent in fighting inflammation include almonds, cashews, brazil nuts, sesame seeds, sunflower and pumpkin seeds.

4. Fish

Eating fatty fish is great for the body. Some of these include salmon, tuna, and sardines as they fight inflammation.

5. Whole grains

You can eat wholesome meals which consist of brown rice, gluten-free oats and bread, buckwheat and quinoa. Not only adding these to recipes makes them wholesome and filling but they will also make you feel energised, reducing your desire to reach out for unhealthy snacks.

6. Protein and beans 

On the anti-inflammatory diet, you can choose to get protein through meat like chicken or turkey or choose plant-based protein options. 

If you are a meat-eater, then the best option is to balance protein from both sources. Plant-based comes from chickpeas, pigeon peas (yellow lentils), red kidney beans and green lentils. 

7. Herbs and spices

Using the right herbs and spices to season recipes makes healthy eating flavourful. Turmeric is an excellent spice that is used to reduce inflammation. In fact, turmeric is so potent that it can be used as a seasoning or used topically to heal scars or wounds. Some others include ginger, cayenne pepper, ginger, clove, garlic and pepper.