What foods have good anti-inflammatory properties?

Introduction

Inflammation is the body’s natural response to injury or infection. While acute inflammation is essential for healing, chronic inflammation can literally be a pain with the possibility of leading to long-term health issues like heart disease, diabetes, and arthritis. Moving towards an anti-inflammatory diet is a powerful way to combat chronic pain, improve mood, and protect against illness

Key Anti-Inflammatory Foods

Essentially these can be summarised as a diet high in fruits, vegetables, healthy fats, legumes and wholegrains. This also looks very much like a Mediterranean-style diet. Some of the key foods are:

• Legumes: Foods like black beans, kidney beans, lentils, chickpeas, soybeans and peas are very good sources of fibre which is an important fuel for your gut microbiome. The collection of bacteria plays a central role in lowering inflammation and supporting a healthy immune system.
• Fatty Fish: Salmon, calamari, sardines, and tuna are rich in omega-3 fatty acids, known for their potent anti-inflammatory properties.
• Leafy Greens: Vegetables like spinach, kale, and Swiss chard are loaded with antioxidants, including vitamins A, C, and E, which combat inflammation.
• Berries: Blueberries, strawberries, and blackberries are high in anthocyanins, compounds that help reduce inflammation and oxidative stress.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats and fibre, which support overall health and reduce inflammation.
• Olive Oil: Extra virgin olive oil is a cornerstone of the anti-inflammatory diet, thanks to its high content of monounsaturated fats and polyphenols (antioxidants).
• Tomatoes: Packed with lycopene, a potent antioxidant, tomatoes help lower inflammation, especially when cooked with a bit of olive oil.
• Whole Grains: Foods like quinoa, brown rice, and oats offer a diverse range of fibres and nutrients that support gut health and reduce inflammation.
• Dairy foods: Foods like yoghurt, milk and cheese contain a range of nutrients and compounds that collectively contribute to anti-inflammatory action. Fermented dairy foods which contain probiotics which themselves can reduce inflammation.

 

Health Benefits of Anti-Inflammatory Foods

Including anti-inflammatory foods in your diet has the potential to benefit numerous chronic inflammatory conditions including:

• Reduced Risk of Chronic Diseases: By lowering inflammation, you can reduce your chances of developing conditions like heart disease, type 2 diabetes, and certain cancers.
• Improved Joint Health: Anti-inflammatory foods can help alleviate symptoms of arthritis and other inflammatory joint conditions.
• Enhanced Gut Health: Many anti-inflammatory foods promote a healthy gut microbiome, improving digestion and immune function.
• Better Mental Well-Being: A Mediterranean eating pattern (high in anti-inflammatory foods) has been linked to improved mood and reduction in depression.

Tips for Incorporating Anti-Inflammatory Foods into Your Diet

Adding anti-inflammatory foods to your meals doesn’t have to be complicated. Here are some practical tips:

• Start with Breakfast: Add chia seeds, peanut butter or berries to your porridge or smoothie.
• Upgrade Your Fats: Swap butter with olive oil or avocado for cooking and dressings.
• Snack Smart: Munch on a handful of walnuts or almonds or enjoy yoghurt with some fresh fruit.
• Include a Rainbow of Veggies: Aim for a variety of colourful vegetables in your meals to maximise nutrient intake.
• Pump up the fibre: Add legumes to soups, salads, meat dishes and baked beans to your morning eggs.
• Plan Your Protein: Choose fatty fish like salmon or calamari a couple of times a week for a good dose of omega-3 fats.

Easy Anti-Inflammatory Recipes and Meal Ideas

Trying some recipes ideas that incorporate a range of anti-inflammatory foods can be a good start into increasing the anti-inflammatory foods in your diet such as:

• Baked bean Shakshuka: Poached/baked eggs in a fragrant tomato sauce with capsicum, onions, spices, red kidney beans with tinned tomatoes or baked beans.
• Salmon Salad: Top a bed of spinach with grilled salmon/hot smoked salmon, cherry tomatoes, walnuts, and a drizzle of olive oil and lemon juice. Serve on a bed of quinoa.
• Slow cooker curry: Combine lean meat (chicken/lamb/beef) with chopped onion, curry paste, tinned tomatoes and cook on low until meat falls apart. Then add a tin of brown lentils/chickpeas and some frozen veggies and stir-through to warm them up and serve.
• Fake-away kebab: on a wholemeal lavosh bread/flatbread/wrap, add hummus, a sprinkle of flaked almonds, warmed felafel balls and fresh crunchy onion, capsicum, tomato & baby spinach. Roll it all up and either toast or eat as it is.

Conclusion

Adopting an anti-inflammatory diet is a simple yet effective way to enhance your health and well-being. By including nutrient-dense foods like fatty fish, leafy greens, berries, and legumes, you can reduce chronic inflammation, protect against diseases, and enjoy vibrant health. Start incorporating these foods into your meals today and experience the benefits of an anti-inflammatory lifestyle.

 

Salmon Salad with Quinoa

A fresh and nutritious salad featuring grilled or hot-smoked salmon, crunchy walnuts, and a zesty lemon-olive oil dressing.

Ingredients (Serves 2)

• 2 cups fresh spinach
• 200g grilled or hot-smoked salmon, flaked
• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/4 cup walnuts, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper, to taste

Instructions

1. Prepare the quinoa: If not already cooked, rinse and cook quinoa according to package instructions. Let cool slightly.
2. Assemble the salad: On a serving plate or bowl, layer the spinach, quinoa, and cherry tomatoes.
3. Add the salmon: Flake the grilled or smoked salmon over the salad.
4. Sprinkle the walnuts over the top.
5. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
6. Drizzle the dressing over the salad and serve immediately.

Nutritional information per serve:

Calories: 520

KJ: 2180

Protein: 38g

 

Slow Cooker Curry

A hearty and flavorful slow-cooked curry made with lean meat, lentils or chickpeas, and vegetables—perfect for a nutritious and easy meal.

Ingredients (Serves 4)

• 500g lean meat (chicken, lamb, or beef), diced
• 1 onion, finely chopped
• 2 tbsp curry paste (choose your preferred spice level)
• 1 can (400g) diced tomatoes
• 1 can (400g) brown lentils or chickpeas, drained and rinsed
• 2 cups frozen mixed vegetables
• 1/2 cup water or stock (optional, for desired consistency)

Instructions

1. Prepare the slow cooker: Add the diced meat, chopped onion, curry paste, and tinned tomatoes to the slow cooker. Stir to combine.
2. Slow cook: Cover and cook on LOW for 6-8 hours (or HIGH for 3-4 hours), until the meat is tender and easily falls apart.
3. Add lentils and veggies: Stir in the brown lentils or chickpeas and the frozen vegetables. Let them warm through for about 10-15 minutes.
4. Serve: Enjoy with steamed rice, naan bread, or quinoa.

Optional Additions

• Coconut milk (½ cup) for a creamier curry
• Fresh coriander for garnish
• Lime juice for extra freshness

Optional Adjustments

·         Lower Fat? Use chicken breast instead of red meat.

·         Higher Protein? Add more lentils or chickpeas.

·         Creamier Texture? Add ½ cup coconut milk (+50 kcal per serve).

Nutritional information per serve (excluding rice, bread or quiona):

Calories: 400

KJ: 1670

Protein: 42g

 

Homemade Fake-away Kebab

A nutritious and delicious alternative to takeaway kebabs, packed with falafel, fresh veggies, and hummus, all wrapped in a wholemeal flatbread.

Ingredients (Serves 2)

• 2 wholemeal lavosh breads, flatbreads, or wraps
• 4 tbsp hummus
• 6 falafel balls, warmed
• 2 tbsp flaked almonds
• ½ red onion, thinly sliced
• ½ capsicum (bell pepper), sliced
• 1 tomato, diced
• 1 cup baby spinach

Instructions

1. Warm the falafel: Heat the falafel balls in a pan, oven, or microwave until warm and slightly crispy.
2. Prepare the flatbreads: Lay out the wholemeal wraps and spread 2 tbsp of hummus on each.
3. Assemble the kebabs:
• Sprinkle flaked almonds over the hummus.
• Add the warm falafel balls, sliced onion, capsicum, tomato, and baby spinach.
4. Roll it up: Fold the edges in and roll the wrap tightly.
5. Toast or serve as is

Optional Additions

• Greek yogurt or tzatziki for extra creaminess
• Chili sauce for some heat
• Pickled jalapeños for a tangy kick

Optional Adjustments

• Lower calorie? Reduce hummus or almonds, swap falafel for grilled tofu/chicken.
• Higher protein? Add extra falafel or a dollop of Greek yogurt.
• Lower carb? Use a low-carb wrap or serve as a salad bowl.

Nutritional information per serve:

Calories: 520

KJ: 2175   Protein: 18g