Sometimes, your body can feel like it’s quietly fighting a battle beneath the surface — one you can’t see, but you can often feel.
That’s chronic inflammation: a slow, steady form of internal stress that can linger for months or even years.

Unlike the helpful inflammation that heals a cut or fights off a cold, chronic inflammation doesn’t switch off. Instead, it keeps your immune system on high alert, gently wearing down your tissues over time.

This persistent, low-grade inflammation has been linked to many long-term health issues — including heart disease, arthritis, Type 2 diabetes, obesity, IBD, and even some cancers.

The hopeful news?
Your daily food choices can make a real difference. A diet rich in colourful, whole, plant-based foods can help soothe inflammation, balance your immune system, and nourish your body back to harmony.

Let’s explore how.

Foods to Avoid

Certain foods can fan the flames of inflammation. Try to enjoy these less often — or replace them with healthier versions.

• Red and processed meats – steak, burgers, sausages, bacon, pastrami

• Commercial baked goods – cakes, biscuits, pies, pastries

• White bread and refined flour

• Deep-fried foods

• Sugary foods and drinks – sweets, fizzy drinks, desserts

• Ultra-processed foods – ready meals, crisps, fast food

• Trans fats – often found in margarine or products with “hydrogenated oils” on the label

Anti-inflammatory Foods

These are your body’s natural healers — foods that nourish your cells, protect your tissues, and restore balance.

Omega-3 Fats

Found in oily fish such as salmon, mackerel, anchovies, sea bass, herring, and sardines, as well as in nuts and seeds.
They help reduce inflammatory compounds in the body.

Vitamin C Powerhouses

A strong antioxidant found in fresh (and some frozen) fruits and vegetables — especially when eaten raw or lightly steamed. Think: oranges, kiwi, berries, bell peppers, and leafy greens.

Polyphenols

Plant-based compounds that protect cells and reduce inflammation — the foundation of the Mediterranean diet.
You’ll find them in colourful fruits and vegetables, whole grains, olive oil, tea, coffee, and dark chocolate.

Eat the rainbow — the more colours on your plate, the better!

Prebiotics & Probiotics

A healthy gut helps regulate inflammation.

• Prebiotics: asparagus, leeks, banana, and chicory

• Probiotics: live yogurt, kefir, sauerkraut, kimchi, and other fermented foods

Soothing Spices

Turmeric and ginger are natural anti-inflammatories. Add them to stir-fries, soups, or teas for extra warmth and support.

Best Ways to Cook

Gentle cooking methods keep nutrients intact and reduce inflammatory byproducts:
Steaming, baking, roasting, or stir-frying
Try to avoid deep frying or charring meats

A Note of Encouragement

Building an anti-inflammatory diet isn’t about perfection — it’s about small, steady choices that make your body feel calmer, lighter, and stronger. Each colourful meal is a step toward a more balanced you.

If you’d like personalised support in creating an anti-inflammatory plan that fits your needs and tastes, feel free to reach out at 07530 603254 — I’d love to help you get started.