Many chronic diseases including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s have been linked to chronic inflammation in the body.

What we eat can increase or decrease inflammation in our bodies. By increasing our intake of anti-inflammaotry foods and reducing our intake of inflammatory foods, you may be able to reduce your risk of these inflammatory related chronic disease.


Here are some of the best foods you can eat to reduce inflammation in your body:

  • Garlic – raw/fresh garlic contains compounds like allicin and sulfur that reduce the production of pro-inflammatory cytokines and nitric oxide, reducing inflammation in our bodies.

  • Extra Virgin Olive Oil – contains compounds that research has found to reduce CRP, oleocanthal and other inflammatory markers, thus having anti-inflammatory effects.

  • Berries – blueberries, blackberries and other berries contain anthocyanins which gives them their vibrant colour and work by blocking inflammation in our bodies.

  • Turmeric – contains the active compound curcumin which has strong anti-inflammatory properties.

  • Fatty Fish – salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which our body metabolises into compounds called resolvins and protectins. These compounds have anti-inflammatory effects and may help reduce the inflammation that leads to metabolic diseases such as heat disease, kidney disease and diabetes.

  • Avocados – contain a variety of compounds lower levels of the inflammatory markers in our bodies.

  • Mushrooms – contain phenols and other antioxidants that provide anti-inflammatory properties.

  • Ginger – contains a bioactive compound called gingerol which is a major inflammation fighter.

  • Nuts – including walnuts are high in omega’s which can reduce inflammation that can leads to metabolic syndrome.

  • Broccoli – rich in sulforaphane, an antioxidant that fights inflammation by reducing levels of cytokines and NF-kB, which drive inflammation.

  • Tomatoes – rich in lycopene and other compounds that can help reduce inflammation.


There are also foods that can increase inflammation in our body. Aim to avoid or reduce your intake of these:

  • Refined carbohydrates such as white breads, biscuits and pastries

  • Deep-fried foods 

  • Soft-drinks, energy drinks and other sugar-sweetened drinks

  • Processed Meats including sausages, bacon, hot dogs, mince, pies, salami