Mar 12, 2025

The Anti-Inflammatory Diet Info Sheet You Need

What is Inflammation?

Inflammation is the body's natural response to injury, infection, or stress. It is an essential part of the immune system's defence mechanism. When acute, inflammation helps heal wounds and fight off harmful bacteria and viruses. However, chronic or low-grade inflammation can contribute to various health issues, including cancer, heart disease, diabetes, arthritis, and autoimmune disorders.

What is Low-Grade Inflammation?

Low-grade inflammation is a persistent, subtle form of inflammation that occurs throughout the body over time (systemic inflammation*) Unlike acute inflammation, which is short-term and beneficial, low-grade inflammation is ongoing and can cause damage to tissues, organs, and overall health. It is often silent, meaning you may not notice symptoms until it has contributed to a chronic condition.

*Systemic inflammation refers to widespread, low-level inflammation throughout the entire body, rather than being confined to one specific area or organ. Unlike acute inflammation, which occurs as a natural response to injury or infection and resolves once the issue is addressed, systemic inflammation is chronic and can persist over time.

It occurs when the immune system is constantly activated, often due to factors like poor diet, stress, lack of sleep, smoking, or obesity. Over time, this persistent inflammation can contribute to the development of various chronic diseases, such as cardiovascular disease, diabetes, arthritis, and even certain cancers.

Systemic inflammation is often subtle and can be difficult to detect, but it can manifest through symptoms like fatigue, joint pain, digestive issues, or even skin problems. Managing systemic inflammation through an anti-inflammatory diet, regular exercise, and stress management is key to reducing the risk of long-term health issues.

What Increases Inflammation?

Several lifestyle factors contribute to increased inflammation, including:

Alcohol – Excessive alcohol consumption disrupts gut health, increases oxidative stress, and promotes inflammatory markers.
Smoking – Contains chemicals that trigger an immune response, damaging tissues and blood vessels.
Being Overweight – Fat cells release pro-inflammatory substances, particularly visceral fat around the organs.
Menopause – The decline in oestrogen increases inflammatory markers and raises the risk of metabolic disorders.
Diet – Certain foods fuel inflammation:
Sugar – Spikes insulin and promotes inflammatory cytokines.
Refined Carbohydrates – White bread, pasta, and processed snacks increase blood sugar levels and inflammation.
Industrial Seed Oils – Oils like soybean, sunflower, and corn oil are high in omega-6 fatty acids, which, when consumed in excess, promote inflammation.
Processed Meats – Sausages, bacon, and deli meats contain harmful preservatives and advanced glycation end products (AGEs), which increase inflammation.
Stress – Chronic stress raises cortisol levels, which can increase systemic inflammation.
Disrupted Sleep – Poor sleep negatively impacts immune regulation and inflammatory responses.
Low Muscle Mass – Sarcopenia (muscle loss) contributes to inflammation and metabolic dysfunction.
Not Enough Exercise – Physical activity helps reduce inflammatory markers and improves immune function.
Low VO2 Max – A low cardiovascular fitness level is associated with higher inflammation levels and a greater risk of chronic disease.

Gluten and Inflammation

Gluten is a protein found in wheat, barley, and rye. While not everyone is sensitive to gluten, for those with gluten intolerance, celiac disease, or autoimmune conditions, gluten can trigger an inflammatory response. Even in those without diagnosed sensitivity, gluten-containing foods often come with refined carbohydrates, which can contribute to inflammation. Eliminating gluten from the diet may help reduce bloating, joint pain, and digestive issues.

Inflammation and Diabetes (Type 1, Type 2, and Type 3)

Chronic inflammation plays a crucial role in the development and progression of diabetes:

Type 1 Diabetes – An autoimmune condition where the immune system mistakenly attacks insulin-producing cells in the pancreas. Chronic inflammation contributes to the destruction of these cells, making insulin regulation difficult.
Type 2 Diabetes – Strongly linked to obesity and insulin resistance, chronic inflammation interferes with insulin signalling, leading to higher blood sugar levels and metabolic dysfunction.
Type 3 Diabetes (Alzheimer’s Disease) – Often referred to as insulin resistance in the brain, inflammation contributes to neurodegeneration, affecting memory, cognition, and brain function.

Following an anti-inflammatory diet helps regulate blood sugar levels, improves insulin sensitivity, and reduces the long-term risks associated with diabetes.

Inflammation, Perimenopause, and Menopause

As oestrogen levels decline during perimenopause (which can begin 7-10 years before menopause) and menopause, inflammation tends to increase. Oestrogen has natural anti-inflammatory properties, and its reduction can lead to:

Increased joint pain and stiffness
Higher risk of metabolic disorders like insulin resistance
Increased cardiovascular risk due to systemic inflammation

How to Combat Inflammation During Perimenopause and Menopause:

Adopt an anti-inflammatory diet rich in whole foods, healthy fats, and lean proteins.
Prioritise strength training to maintain muscle mass and bone density.
Manage stress and improve sleep quality to regulate cortisol levels and reduce inflammation.
Increase your Vo2 Max

Inflammation and Lifestyle Factors

Chronic inflammation is not just about diet—it is also influenced by lifestyle choices such as:

Chronic Stress – Long-term stress increases cortisol, which can drive inflammation and weaken immune function.
Lack of Sleep – Poor sleep disrupts the body's ability to repair and recover, increasing inflammatory markers.
Sedentary Lifestyle – Regular movement is essential to regulate inflammatory responses and promote circulation.
Muscle Loss (Sarcopenia) – Loss of muscle mass with age contributes to systemic inflammation, making strength training crucial for long-term health.
Not Enough Exercise – Regular exercise helps regulate immune function and reduce inflammation.
Low VO2 Max – Improving cardiovascular fitness reduces inflammation and enhances metabolic health.
Vitamin D Deficiency – Vitamin D is a powerful regulator of the immune system and plays a key role in reducing inflammation. Spending time in sunlight and consuming vitamin D-rich foods or supplements can help.
Magnesium Deficiency – Magnesium supports over 300 enzymatic processes in the body, including anti-inflammatory pathways. Foods rich in magnesium include leafy greens, nuts, seeds, and dark chocolate.

Summary – Why Avoid Low-Grade Inflammation?

Low-grade inflammation is a silent contributor to many chronic diseases, including heart disease, diabetes, arthritis, and cognitive decline. It accelerates ageing, weakens the immune system, and disrupts metabolic health.

What to Do to Reduce Inflammation:

Follow an anti-inflammatory diet rich in whole foods, healthy fats, and lean protein.
Avoid processed foods, refined sugars, industrial seed oils, and excessive alcohol.
Exercise regularly – prioritise *strength training and cardiovascular fitness.
Improve sleep quality and manage stress effectively.
Ensure optimal protein intake (1.6g per kg of body weight per day) to support muscle health.
Stay active to maintain VO2 max and overall metabolic function.

By making these lifestyle changes, you can reduce chronic inflammation, improve overall health, and support longevity.

*Muscle & Inflammation

Muscle is not just for strength—it’s a powerful anti-inflammatory organ. When you build and maintain muscle mass, your body produces myokines—hormones that help lower chronic inflammation and improve overall health.

Key Hormones That Reduce Inflammation:

IL-6 (Interleukin-6) – When released by muscle during exercise, it acts as an anti-inflammatory and regulates metabolism.

Irisin – Linked to fat metabolism and reduced inflammation.

BDNF (Brain-Derived Neurotrophic Factor) – Supports brain health and helps combat neuroinflammation.

More muscle = better insulin sensitivity, lower systemic inflammation, and improved longevity. Strength training isn’t just about aesthetics—it’s one of the most effective ways to combat chronic disease and keep inflammation in check.

Foods that Increase Inflammation

Certain foods have been linked to increased inflammation in the body, contributing to a variety of chronic health issues such as heart disease, arthritis, and metabolic syndrome. Here are some of the key offenders:

Seed Oils: Vegetable oils like sunflower, canola, and soybean oil are high in omega-6 fatty acids, which, in excess, can promote inflammation.

Refined Sugar and Processed Sugars: High sugar consumption, especially refined sugar and high fructose corn syrup, can trigger the release of inflammatory chemicals in the body.

Gluten: In sensitive individuals, gluten (found in wheat, barley, and rye) can cause inflammation by triggering an immune response.

Refined Carbohydrates: Foods like white bread, pastries, and other highly processed carbohydrates cause spikes in blood sugar and insulin, which can promote inflammation.

*Trans Fats: Found in many processed snacks, fast food, and baked goods, trans fats increase inflammation and are harmful to heart health.

Processed Meats: Deli meats, sausages, and hot dogs often contain additives and preservatives that can increase inflammatory responses in the body.

Alcohol: Excessive alcohol consumption can trigger inflammation by disrupting the gut microbiome and immune function.

Introducing the Anti-Inflammatory Diet (Dr. Mark Hyman’s Approach)

Dr. Mark Hyman, a leader in functional medicine, advocates for an anti-inflammatory diet to help reduce chronic inflammation and its associated risks. His approach focuses on whole foods, nutrient density, and balancing the body's natural processes. Dr. Hyman recommends eliminating inflammatory foods (such as those listed above) and instead focusing on eating nutrient-dense, anti-inflammatory foods that support the body’s natural healing processes.

The diet is centred around fresh, whole, unprocessed foods. It promotes healthy fats, lean proteins, colourful vegetables, and high-fibre foods, all of which help combat oxidative stress and promote cellular repair.

What to Eat on an Anti-Inflammatory Diet

An anti-inflammatory diet focuses on reducing foods that cause inflammation while increasing foods that promote healing, balance, and optimal health. Here’s a breakdown of what to eat:

Fruits and Vegetables: Aim for a variety of colours, especially dark leafy greens (spinach, kale) and bright fruits (berries, oranges, tomatoes). These foods are rich in antioxidants, fibre, and polyphenols, which help reduce inflammation.

Healthy Fats: Include omega-3 fatty acids found in fatty fish (salmon, sardines), chia seeds, and flaxseeds. Use olive oil, avocado, and coconut oil for cooking.

Whole Grains: Choose gluten-free grains like quinoa, brown rice, oats, and buckwheat, which provide slow-releasing energy and fibre.

Lean Proteins: Grass-fed meats, poultry, and plant-based proteins like beans and lentils are great options.

Herbs and Spices: Include anti-inflammatory spices like turmeric (curcumin), ginger, garlic, cinnamon, and cayenne pepper.

Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds are high in healthy fats and antioxidants that fight inflammation.

Fermented Foods: Incorporate gut-healthy fermented foods like sauerkraut, kimchi, kefir, and kombucha, which support a healthy gut microbiome and reduce inflammation.

The Importance of Proteins (Dr. Gabrielle Lyon’s Approach)

Dr. Gabrielle Lyon, an expert in muscle-centred health, emphasizes the importance of protein in reducing inflammation and maintaining overall health. She recommends consuming 1.6 grams of protein per kilogram of body weight per day to support muscle maintenance and repair. This is around 120g-140g protein/day.

Adequate protein intake is essential for reducing inflammation because muscles are directly involved in metabolic health, immune function, and overall cellular repair. Amino acids, the building blocks of protein, play a crucial role in regulating inflammation.

Three important amino acids to focus on are:

Amino acids are the building blocks of proteins, essential for nearly every function in the body. There are 20 amino acids in total, with nine classified as essential—meaning the body cannot produce them and must obtain them from food. These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Leucine
Leucine is a key player in muscle protein synthesis and recovery, making it crucial for athletes and those aiming to maintain muscle mass. It also supports blood sugar regulation and energy production.
Sources:

Lean meats (chicken, beef, turkey)
Eggs
Dairy (cheese, yogurt, milk)
Fish (salmon, tuna)
Legumes (lentils, chickpeas, beans)
Nuts and seeds (almonds, pumpkin seeds)

Lysine
Lysine is essential for collagen formation, immune function, and calcium absorption, playing a vital role in tissue repair and overall growth.
Sources:

Poultry (chicken, turkey)
Fish (cod, sardines)
Dairy (cheese, yogurt)
Legumes (lentils, black beans, soybeans)
Quinoa
Pumpkin seeds

Methionine
Methionine is a sulphur-containing amino acid critical for detoxification, liver function, and the production of other essential compounds like glutathione and taurine. It also plays a role in joint health and fat metabolism.
Sources:

Eggs
Meat (beef, pork, chicken)
Fish (salmon, tuna)
Dairy (cheese, milk)
Nuts and seeds (brazil nuts, sesame seeds)

This balance of amino acids is essential for overall health, muscle maintenance, and metabolic function.

Protein should be the foundation of every meal, but balancing macronutrients—carbohydrates and fats—is equally important.

Carbohydrates

Carbs come in two main forms: fibrous carbs (vegetables, berries, beans) and starchy/sugary carbs (grains, processed foods). While all provide energy, excessive starchy and sugary carbs contribute to weight gain, especially when over 50% of daily calories come from them. Fiber, however, is essential for digestion, satiety, and even lowering cholesterol. Aim for 14g of fiber per 1000 calories, roughly 30g daily for a 200lb man and 25g for a 140lb woman. High-fiber choices include:

Broccoli
Green beans
Raspberries
Strawberries
Blueberries
Most beans

Key dietary ratios

Carbs to protein – keep carbs in check while prioritising protein.
Carbs to fiber – choose high-fiber carbs for better digestion and satiety.

Fats

Dietary fats fall into three categories:

Monounsaturated Fats (MUFA): Found in olive oil and beef fat (rich in oleic acid), these are heart-healthy.
Polyunsaturated Fats (PUFA): Found in plant oils (corn, soybean), but prone to oxidation and rancidity.
Saturated Fats (SFA): Solid at room temperature and often restricted in diets due to high calorie density (9 kcal/g).

While fats are calorie-dense, they also increase satiety, unlike carbs, which can drive hunger. Despite common restrictions on fats, weight management is ultimately about total calorie intake. Americans, for example, get over 50% of their calories from carbs and 35% from fats, highlighting the need for mindful macronutrient balance.

What To Do:

1 - Look at serving sizes,

2 - Look at fat, carbs and protein in each serving

3 - Look at the amount of fibre in each serving

4- Strength Train

Remember:

30-40 G protein per meal

Eat whole foods, fresh and one-ingredients foods

When and Why to Start Eating an Anti-Inflammatory Diet

An anti-inflammatory diet is beneficial not only for managing chronic diseases but also for supporting the body during recovery from injuries, surgeries, and conditions that involve inflammation. Starting an anti-inflammatory diet early can help reduce pain, accelerate healing, and improve overall outcomes.

Conditions and Injuries that Benefit from an Anti-Inflammatory Diet:

Post-Surgery Recovery: After any operation, the body experiences inflammation as part of the healing process. An anti-inflammatory diet can reduce swelling, pain, and the risk of complications by supporting immune function and tissue repair.
Concussions, PSC and Brain Injury, TBI: Inflammation in the brain after a concussion can prolong recovery and cause further damage. Anti-inflammatory foods, especially omega-3 fatty acids, antioxidants, and polyphenols, can help reduce brain inflammation and support brain health.
Frozen Shoulder: This condition involves inflammation of the shoulder joint, leading to pain and stiffness. An anti-inflammatory diet can help reduce joint inflammation, relieve discomfort, and improve range of motion during recovery.
Sprained Ankle: Acute injuries like sprains involve swelling and inflammation. Eating anti-inflammatory foods can reduce swelling and speed up recovery by supporting the repair of tissues.
Arthritis: Chronic conditions like osteoarthritis or rheumatoid arthritis involve long-term inflammation of the joints. Anti-inflammatory diets can reduce pain and slow the progression of joint damage.
Diabetes: Inflammation plays a significant role in the development and progression of type 2 diabetes. An anti-inflammatory diet helps improve insulin sensitivity and may reduce the risk of complications, such as cardiovascular disease and nerve damage, often associated with diabetes.
Chronic Inflammatory Diseases: Conditions like inflammatory bowel disease (IBD), autoimmune disorders, and cardiovascular diseases can benefit from an anti-inflammatory diet, which helps modulate the immune response and reduce flare-ups.

Who Needs an Anti-Inflammatory Diet?

People with Chronic Conditions: Those with conditions like arthritis, diabetes, or cardiovascular disease, which involve ongoing inflammation, can benefit from reducing inflammation through diet.
Athletes: High levels of physical activity, particularly intense exercise or training, can lead to inflammation. An anti-inflammatory diet can help reduce muscle soreness and support recovery.
People Recovering from Injury or Surgery: As mentioned, inflammation occurs naturally during the recovery process. An anti-inflammatory diet can help manage this and reduce the risk of complications, speeding up recovery.

By starting an anti-inflammatory diet early, you can help manage inflammation more effectively, promoting faster healing, reducing pain, and improving overall health outcomes.

Breakfast Suggestions

Salmon and Avocado Scramble

Scrambled eggs (3 eggs, or egg whites for lower fat) with smoked or cooked salmon
Sliced avocado for healthy fats
Spinach sautéed with olive oil, garlic, and turmeric
A sprinkle of chia seeds or flaxseeds for added fibre and omega-3s

Greek Yogurt with Berries and Almonds

Unsweetened Greek yogurt (high in protein)
Mixed berries (blueberries, strawberries, raspberries) for antioxidants
A handful of almonds or walnuts for healthy fats and protein
A drizzle of honey or sprinkle of cinnamon for extra flavour

Chia Pudding with Protein Powder

Chia seeds soaked overnight in unsweetened almond milk or coconut milk
Added vanilla or plant-based protein powder for extra protein
Topped with anti-inflammatory fruits like kiwi, papaya, and pomegranate
A sprinkle of cinnamon and hemp seeds for additional omega-3s

Lunch Suggestions

Grilled Chicken Salad with Turmeric Dressing

Grilled chicken breast (high-protein lean source)
Mixed greens (spinach, kale, arugula) with cucumber, tomatoes, and red onions
Olive oil and lemon-based dressing with turmeric and black pepper
A sprinkle of pumpkin seeds or sunflower seeds for crunch and additional nutrients

Quinoa and Lentil Bowl with Roasted Veggies

Cooked quinoa (rich in protein and fibre)
Cooked lentils (high in plant-based protein)
Roasted vegetables (such as sweet potatoes, broccoli, and cauliflower)
A drizzle of tahini sauce for healthy fats and a dose of anti-inflammatory sesame seeds

Salmon and Avocado Bowl

Grilled or baked salmon (rich in omega-3s and protein)
Sliced avocado for healthy fats and anti-inflammatory benefits
Brown rice or cauliflower rice for fibre and slow-releasing carbs
A handful of leafy greens, topped with a squeeze of lemon

Dinner Suggestions

Turmeric Chicken with Roasted Brussels Sprouts and Sweet Potatoes

Grilled or roasted chicken breast marinated with turmeric, garlic, ginger, and olive oil
Roasted Brussels sprouts with olive oil and garlic
Roasted sweet potatoes for a low-glycemic, fibre-rich carbohydrate
A side of leafy greens like kale or spinach for additional antioxidants

Grilled Shrimp with Quinoa and Steamed Broccoli

Grilled shrimp seasoned with garlic, lemon, and chili flakes
Cooked quinoa for plant-based protein and fibre
Steamed broccoli (rich in antioxidants and anti-inflammatory compounds)
A side of avocado for healthy fats

Beef Stir-Fry with Vegetables and Brown Rice

Grass-fed beef (high in protein and omega-3s) stir-fried with garlic, ginger, and a touch of coconut oil
A variety of stir-fried vegetables (bell peppers, zucchini, onions, carrots)
Served with brown rice or cauliflower rice for extra fibre
A sprinkle of sesame seeds for added omega-3s and healthy fats

These meals focus on high-quality protein sources, anti-inflammatory foods like omega-3-rich fish, leafy greens, turmeric, and healthy fats, while also ensuring the meals are balanced with complex carbohydrates and fibre for sustained energy.

Veg Breakfast Suggestions

Tofu Scramble with Spinach and Turmeric

Firm tofu, crumbled and sautéed with turmeric, garlic, and olive oil
Spinach and bell peppers sautéed in olive oil for added nutrients
A sprinkle of chia seeds or flaxseeds for omega-3s
A side of avocado for healthy fats and anti-inflammatory benefits

Tempeh and Veggie Stir-Fry with Eggs

Stir-fried tempeh with vegetables like broccoli, carrots, and mushrooms
A scrambled egg (or two) added to the stir-fry for extra protein
A drizzle of tamari or coconut aminos for flavour and umami
A sprinkle of sesame seeds or hemp seeds for added protein and omega-3s

Greek Yogurt with Smoked Salmon and Avocado

Unsweetened Greek yogurt (high in protein)
Smoked wild-caught salmon for healthy omega-3 fats and protein
Sliced avocado for anti-inflammatory fats
A handful of mixed berries (blueberries, raspberries) for antioxidants

Veg Lunch Suggestions

Tempeh Salad with Turmeric Dressing

Grilled tempeh for protein and a firm texture
Mixed greens (spinach, kale, arugula) with cucumber, tomatoes, and red onion
Olive oil and lemon-based dressing with turmeric, black pepper, and a touch of ginger
A sprinkle of sunflower seeds or pumpkin seeds for crunch and added nutrients

Wild-Caught Salmon Bowl with Quinoa and Roasted Veggies

Baked or grilled wild-caught salmon for protein and omega-3s
Quinoa (high in protein and fibre) for a balanced carb source
Roasted vegetables like cauliflower, sweet potatoes, and Brussels sprouts
A side of leafy greens, topped with a squeeze of lemon

Tofu and Veggie Stir-Fry with Brown Rice

Tofu stir-fried with garlic, ginger, and a variety of veggies like bell peppers, zucchini, and onions
Brown rice for complex carbs and fibre
A sprinkle of sesame seeds or crushed peanuts for healthy fats and crunch

Veg Dinner Suggestions

Grilled Tempeh with Roasted Sweet Potatoes and Kale

Grilled tempeh, marinated with olive oil, garlic, and herbs
Roasted sweet potatoes (anti-inflammatory and fibre-rich)
Steamed or sautéed kale with garlic and a touch of lemon for added antioxidants

Wild-Caught Fish Tacos with Cabbage Slaw

Grilled wild-caught fish (like cod or salmon) seasoned with chili, garlic, and lime
Wrapped in lettuce leaves with a crunchy cabbage slaw made with olive oil, lime, and cilantro
A side of avocado for healthy fats and anti-inflammatory support

Tempeh Stir-Fry with Cauliflower Rice

Stir-fried tempeh with a variety of vegetables (carrots, broccoli, bell peppers)
Cauliflower rice for a low-carb, high-fibre option
A drizzle of coconut aminos or tamari for flavour

These meals continue to focus on high-protein, plant-based options like tofu and tempeh, with wild-caught fish for those who eat fish, and eggs included as a great source of protein. The meals are designed to be anti-inflammatory with the inclusion of turmeric, healthy fats from avocado and seeds, and nutrient-dense vegetables like kale, spinach, and sweet potatoes.