from sardines to tinned tomatoes

Make some shop swaps

Three of the most inflammatory food types are those high in sugar, refined carbohydrates and fried foods. We should aim to reduce these things in our diet, not just because they increase inflammation, but because they are also linked to a greater risk of obesity. This can easily be done by making a few simple swaps when out shopping.

Instead of sugary treats like sweets, chocolate, cakes and biscuits, switch to whole fruit. Although fruit does contain sugar (fructose) it is packaged with fibre and many other nutrients, so it won’t have the inflammatory effect of the added sugar in processed foods. 

Swap refined carbs like white rice, bread and pasta, for wholegrain equivalents, like brown rice, wholegrain bread and pasta, which contain more fibre to help protect against inflammation. Instead of frying foods, bake them in the oven. Frying foods can increase the formation of harmful compounds called advanced glycation end products (AGEs) that can increase inflammation.

Get a taste for turmeric

It’s not everyone’s cup of chai because of its strong earthy taste, but turmeric arguably has the strongest evidence base for its anti-inflammatory properties of any food. In one study, 117 subjects were given curcumin supplements (the active ingredient found in turmeric), or a placebo, for eight weeks. They found that those taking curcumin had significantly decreased inflammatory markers at the end of the study.

The only catch is that it’s hard to get this concentration of curcumin from food alone, however, turmeric is still a great addition to an anti-inflammatory diet. Here’s a great way to use fresh turmeric for breakfast: grate a thumb-sized piece of fresh turmeric – you can leave the skin on – add to scrambled eggs along with half a tsp of ground cumin, some chopped green chilli and a sprinkling of fresh coriander leaves. Roll up in a whole grain wrap and enjoy.