Treating inflammation with Diet


Posted on: 06 May 2016 by Geoff Griffiths

Foods and supplements to consider when trying to fight inflammation and joint pain

One of the unfortunate realities of ageing is an increased inflammation. The actual reason why we get more swelling as we age is a combination of circulatory and immune difficulties which are somewhat complicated. Lots of lifestyle factors contribute to swelling and immune response problems, but a sure-fire way to improve health overall and start to manage your swelling is a better diet. Here are some of the foods you can work into your diet to help control inflammation:



The high-quality meat that you get from fish, is one of the healthiest ways to get your protein. Fatty and oily fish is rife with good fatty acids which have been shown to reduce inflammation and help your heart. Make sure you eat it a few times a week and try to bake and poach as opposed to frying. Fish is a great source of omega 3, and you should eat more omega 3 and less omega 6 to reduce inflammation.  If  you do fry fish, avoid using vegetable oils.


Whole grains

In general, if you're eating grains, eat them brown. As opposed to refined white grains, like white pasta and bread, whole wheat grains are much higher in fibre and are shown to help reduce inflammation.


Leafy greens

The darker the better – your greens will give you your daily dose of vitamin E, which is needed for a healthy digestive system, amongst other amazing health benefits. Kale, broccoli and spinach are all packed with essential vitamins.



Almonds are a rich source of vitamin E and are known for their immune boosting properties. Switch out snacks, like crisps, for a handful of mixed nuts.


Low-fat dairy

Dairy can trigger immune responses and inflammation in some people, but dairy also contains valuable nutrients. Calcium and vitamin D are important to help keep bones strong and swelling down if you know your body is happy to digest it.



Delicious and easy to cook, the beetroot is brimming with vitamin C, fibre and nutrients which help overall health and keep inflammation at bay.



Garlic has been shown to function almost like ibuprofen, shutting down the part of the neural network which causes inflammation.


Berries are rife with antioxidants and have properties to help reduce inflammation.



Onions help break down inflammatory elements in the body, helping to prevent swelling.

Ginger and turmeric

A great excuse to get a curry! Ginger and turmeric are extensively used in Indian cooking and are shown to have some anti-inflammatory properties. 


If you don’t like curries, then Meriva curcumin is arguably, the most effective supplement available for fighting inflammation.   Curcumin is the ‘element’ of turmeric that possesses anti-inflammatory properties. Unfortunately it is poorly absorbed by the gut.  Meriva curcumin has a much higher bioavailability, and therefore is much more effective for treating inflammation.



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