Anti-Inflammatory Diet

Posted on: Apr 3rd, 2017 by The Physio Movement | Categories: Sports Medicine & Nutrition

A diet rich in anti-inflammatory foods is a diet offering a lifetime of optimum nutrition. Simple changes to how you eat can have significant results on helping limit chronic inflammation, a contributing cause of many serious diseases, including *Heart disease *Alzheimer’s disease *Parkinson’s disease *Age related disorders *autoimmune diseases (rheumatoid arthritis/lupus).


  1. Wild Alaskan Salmon – contains anti-inflammatory omega-3s, and has been known to help numerous ailments.
  2. Kelp – high in fibre, helps control liver and lung cancer, douses inflammation, and is anti-tumour and anti-oxidative.
  3. Extra Virgin Olive Oil –provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.
  4. Cruciferous Vegetables – Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.
  5. Blueberries – Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size.
  6. Turmeric – this powerful Asian spice contains a natural anti-inflammatory compound. It is said to have the same effect as over-the counter pain relievers (minus the side effects)
  7. Ginger – contains a host of health benefits. It helps reduce inflammation and controls blood sugar. Ginger tea is a great addition to any diet.
  8. Garlic – can help reduce inflammation, regulate glucose and help your body fight infection.
  9. Green Tea – this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
  10. Sweet Potato – a great source of complex carbs, fibre, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.


These foods have been linked to obesity and increased risks of numerous diseases.

  1. Sugar – is everywhere we look. Start by limiting processed foods, desserts and snacks with excess sugar.
  2. Common Cooking Oils – these oils promote inflammation and are made with cheaper ingredients; Safflower, soy, sunflower, corn, and cottonseed.
  3. Trans Fats –increase bad cholesterol; promote inflammation, obesity and resistance to insulin. Found in fried foods, fast foods, commercially baked goods, and items prepared with partially hydrogenated oil, margarine and vegetable oil.
  4. Dairy – is hard on the body. Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties.
  5. Feedlot-Raised Meat – animals that are fed with grains like soy and corn contain high inflammation. They also gain excess fat and are injected with hormones and antibiotics. Always choose organic, free-range meats who have been fed natural diets.
  6. Red and Processed Meat – contains a molecule that humans don’t naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry, fish and learn cuts of red meat, once a week at most.
  7. Alcohol – regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer.
  8. Refined Grains – “Refined” products have no fibre and have a high glycaemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries… Try and replace with minimally processed grains.
  9. Artificial Food Additives – aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit completely from the diet.
  10. Fill in the blanks – do you constantly have headaches, lethargic or feel run down? Sometimes, you may develop an allergy to a food and not even know it. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet!
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