The case for anti-inflammatory foods

It’s probably a term you’ve heard before – but what does it mean, really? We dig into the causes of inflammation and why we’re told to treat it with food.

Inflammation is the body’s physical response to an infection or injury. These days, the term ‘anti-inflammatory’ is used so often you’d be forgiven for thinking that any kind of inflammation is bad for the body. But, at the right times and in the right amount, inflammation is crucial to our survival.

It’s when inflammation becomes chronic or long-term that it can start to cause problems. Studies suggest links between chronic inflammation and diseases like cardiovascular disease, diabetes and cancer. A newer area of research links poor gut health with instances of chronic inflammation.

Where it is chronic, treating the root cause of the inflammation is the first port of call. If chronic inflammation is triggered by being overweight, then a doctor might suggest adopting a healthy diet combined with exercise. Or, for example, if toxins from cigarette smoke are the reason for long-term inflammation, then a doctor might prescribe a program to help the patient quit.

While not providing the whole solution, anti-inflammatory foods are a great way to help keep inflammation in check. For those who don’t suffer from chronic inflammation, they’re simply a nutritious addition to a healthy diet.

But what do they look like? How can you get more of them into your daily diet? We asked Kellie Bilinski, Accredited Practising Dietitian and Spokesperson for the Dietitians Association of Australia, to share some pointers for boosting a diet with anti-inflammatory foods.

“’Antioxidants’ is the buzz word most people have heard of, but many of these foods also have anti-inflammatory properties” explains Kellie.

“That’s generally your green leafy vegetables,” she points out. But they’re not always green in colour. “I always try and emphasise variety and a variety of colours when it comes to antioxidants.” Think as many colours as possible, she says.

Add in: Broccoli, spinach and seaweed, but also beetroot, blueberries and onion.

“Polyunsaturated fats are important, particular Omega-3,” says Kellie. “So that’s oily fish, nuts and seeds.

“The fats you choose to cook with are important, too. I suggest either something like olive oil, canola oil, and/or vegetable oils.”

Try: Olive oil for low-heat cooking and canola oil for high-heat cooking. Vegetable oils can include flaxseed oil and avocado oil.

Upping your anti-inflammatory food intake doesn’t mean a complete dietary overhaul. “It doesn’t need to be a drastic approach, says Kellie. “Look at what you eat now and try to make it better. It might be having some berries with your cereal. Or at lunch, you might have a bit of salad with your sandwich.

“Just increasing the number of different types of vegetables you eat is an easy way to up the antioxidants.”

Try: Making small changes by snacking on oranges and blueberries and/or adding some tomatoes to your dinner.

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.