Marika Day: Foods to eat - and avoid - to fight inflammation

ARTICLE

01 March 2024

5 mins read

Berries and broccoli, herbs and spices: AIA Eat Well Expert and Accredited Practising Dietitian Marika Day shares what foods make up an anti-inflammation diet – and the ones it’s best to limit.

You’ve probably heard that following an anti-inflammation diet is good for our health¹, reducing our risk of poor gut health, type 2 diabetes, chronic illness, pain and heart disease, and even leading to us living longer, healthier lives² .

But what does an anti-inflammation diet look like? And can we easily make it part of our daily routine?

The good news is you don’t need to fork out hundreds of extra dollars on special supplements and fancy foods. Many of the foods recommended as part of a healthy, balanced diet³ are already anti-inflammatory.

There are a few foods that promote inflammation, though, so it’s worth understanding what to eat more of, and what to limit.

Foods to eat

It’s important to note that there’s no one ‘perfect’ diet to fight inflammation. Around the world, many cultures have traditional diets that vary greatly from one another yet are still considered anti-inflammatory. The Mediterranean diet⁴ is a good example.

In general, the goal is to eat a wide variety of foods with high inflammation-fighting compounds⁵. Here are five to prioritise.

Lots of colourful fruits and vegetables. Berries, leafy greens, and cruciferous vegetables like broccoli are loaded with antioxidants and phytonutrients, essential for combatting inflammation.
Fatty fish. Varieties such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are renowned for their potent anti-inflammatory properties⁶.
Healthy fats. Extra-virgin olive oil is a formidable ally. It contains potent anti-inflammatory compounds⁷ and should be your preferred choice for of oil for most of your cooking. The healthy fats found in nuts and seeds – like almonds, walnuts, flaxseeds, and chia seeds – are also packed with antioxidants and phytonutrients to combat inflammation.
Spices and herbs. Turmeric, ginger, and garlic aren’t just for adding flavour; they’re natural anti-inflammatories. Herbs like parsley, coriander, and basil are all anti-inflammatory foods that add flavour.
Wholegrains and legumes. Boost your fibre by swapping white, refined grains for wholegrains like quinoa, brown rice, and oats. Add in chickpeas, beans, and lentils to not only keep your bowels regular and healthy but also fight inflammation.

Self-assess your nutrition

Research has shown that simply the act of tracking your food has helped make a positive difference, helping you learn about your food and being accountable. Have you started your AIA Vitality online nutrition tracking? As an AIA Vitality member, you could earn up to 1,200 points per membership year (can be done each quarter 300 points per assessment)

Additionally AIA Vitality members can save 70% off an initial consultation with a participating Accredited Practising Dietician (ADP), who will provide you with expert, individual nutrition advice. Earn 1,000 points for the initial consultation. Get another 500 points for the second and third consultations, up to 2,000 points per membership year.

Simply open the AIA Vitality app to start your nutrition journey. That’s a small something you can do today.

Foods to avoid

Instead of fighting inflammation, some foods can trigger it. Here are three of the most common.

Alcohol. While red wine contains some antioxidants, alcohol – and particularly excessive drinking – is still inflammatory. It is best to limit alcohol in line with the Australian government’s guidelines⁸, or avoid it altogether.
Red and processed meats. Processed meats – like deli meats, salami, hot dogs, and ham – and a high intake of red meat have been associated with higher levels of inflammation when consumed in large amounts⁹.
Highly processed foods and sweetened beverages. When eaten regularly, fast foods, sugary foods and beverages, and highly processed snacks and meals can contribute to inflammation¹⁰. It is best to limit these foods to special occasions only, or look for less-processed, lower-sugar alternatives.

Rather than strictly avoiding these pro-inflammatory foods altogether, they should be limited and not make up a large part of your diet. Instead, opt for a balanced, variety-rich diet full of the foods that are born to fight inflammation and keep your gut healthy.

Footnotes

¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589951/

²https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8389628/

³https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

⁴https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/

⁵https://pubmed.ncbi.nlm.nih.gov/28350517/

⁶ https://www.betterhealth.vic.gov.au/health/healthyliving/fish

⁷https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils

⁸https://www.nhmrc.gov.au/health-advice/alcohol

⁹ https://pubmed.ncbi.nlm.nih.gov/26143683/

¹⁰https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313/

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

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