9 Quick Ways to an Anti-Inflammatory Diet

Eat more wholefood – eating more of a wholefood real food diet, which is rich in brightly coloured fruits and vegetables.  Making sure you include lots of lovely dark green vegetables (such as broccoli, kale, spinach) berries, beetroot, cherries, oranges and carrots, which are have strong anti-inflammatory actions.

Limiting red meat – unfortunately eating too much red meat can encourage inflammation in our bodies.  Try replacing a few meals a week with some oily fish (like salmon or trout) as these contain anti-inflammatory omega-3 fats.

Add Tumeric – try adding a good does of tumeric and bright up your meals (also great in smoothies).  This wonder spice is well know for its ability to reduce inflammation in the body.  Some other amazing herbs and spices that also fight inflammation include cinnamon, ginger, garlic and chilli.

Fresh Tumeric Root

Licorice Tea – try replacing one coffee a day with a cup of delicious licorice tea.  This herb contains an active ingredient called glycyzzhirin that is well know for its potent anti-inflammatory properties, and is extremely beneficial for helping with arthritis and other inflammatory conditions.

Avocado – Avo’s have a high lycopene content (the same as tomotoes) and are full of anti-inflammatory nutrients – put some in your salads, in your smoothies (makes it nice and creamy), make a guacamole with some wholegrain crackers, or bake an avocado with an egg cracked in the middle.

Avo Image


Limit Sugar – start to reduce your intake of refined and sugary foods, as these elevate your glucose and insulin levels.  These types of high GI foods actually promote inflammation and can exacerbate inflammatory conditions.  Try replacing with natural fruits, stevia (can use in baking instead of sugar.  to sweeten salad dressings, in stir fries and a cup of tea).

Nuts & Seeds – transform your breakfast and your start to the day into a super anti-inflammatory meal, whether it be oats, cereal or a smoothie.  Just add a handful of walnuts, ground chia, flax seeds, LSA or hemp seeds.  These are particularly high in heart-healthy omega-3 fats.

Juicing – Pomegranate juice is full of antioxidants and anti-inflammatory powers.  Pineapple juice contains Bromelain and enzymes that can help ease inflammation (particularly good for osteoarthritis).  Other fruits that are wonderful for inflammation include oranges and kiwi fruits (as they contain an abundance of Vitamin C).

A good Anti-Inflammation Juice to get you started – 6 carrots + 4 celery stalks + 1 cup pinapple + 1/2 lemon


Green Tea – not only is green tea great for slimming it is also known for its antioxidants and being able to assist with inflammation.  The compound called quercetin which is found in this tea is responsible for reducing arthritis pain.