03/03/2025
Anti-inflammatory foods: What does the science say?
The Dietary Inflammatory Index (DII) is a research-based tool that ranks foods based on their potential to increase or reduce inflammation in the body. While inflammation is a normal response to injury or illness, chronic inflammation is linked to conditions like heart disease, diabetes, and some cancers.
So, what foods have be researched to have anti- inflammatory effects in the body ⬇️
🍓 Fruits and 🥦 Vegetables – Packed with antioxidants and polyphenols, fiber and vitamins that support gut and immune health that fight oxidative stress. Aim for variety and colour
🌿 Herbs & Spices – Again aim for a variety. Examples like turmeric, ginger, garlic, and cinnamon have shown to contain strong anti-inflammatory compounds.
🌾 Wholegrains – Unlike refined grains, wholegrains provide fiber and phytonutrients that help lower inflammation. Oats, multigrain bread/wraps, quinoa, and brown rice are some examples.
🍗 Lean Meats – choosing lean meats like chicken, turkey, and fish due to their lower saturated fat content can help to reduce inflammation
🥑 Healthy Fats – Omega-3s from oily fish (salmon, sardines), nuts, seeds, and extra virgin olive oil can help reduce inflammation.
Again, rather than focusing on individual “superfoods,” an overall diverse, balanced diet is key to supporting long-term health. 🌿✨
