Inflammation is the body’s natural response to injury or infection, so a certain level is normal. However, when our modern lifestyle habits are switching it on inappropriately, or not turning it off, this can result in chronic inflammation and may lead to an increased risk of dementia, heart disease, or cancer. And inflammation isn’t something you can always see or feel.

No foods can eliminate inflammation completely – and we wouldn’t want them to, because as bugs get into our body, inflammation in the gut is normal to fight them off. Anti-inflammatory foods, like those common in Mediterranean diets, contain polyphenols. These chemicals feed the healthy gut bacteria, which helps prevent over-activating the immune cells, which would otherwise result in inflammation.

We know diet plays an important part and contributes to our health, but it’s just one part of it. There are other lifestyle factors too. As much as it’s important to include nutrient-rich foods in your diet, it’s also about avoiding too many ultra-processed foods.

Sleep, our mood and how much or little we move about each day can all contribute to inflammation in the gut. Exercise has been shown to improve the diversity in our gut microbiome and help to reduce inflammation. 

Do more:

• Eat more whole foods
• Include more healthy fats
• Boost flavour with spices
• Keep hydrated
• Stay active, and get good sleep

Avoid:

• Too many ultra processed foods
• Too many saturated and trans fats
• Too much sugar
• Smoking, and excessive alcohol
• Too much stress