Curious about the best foods to eat—and which to avoid—to reduce inflammation and support your overall health? You’re in the right place! In this article, I break down everything you need to know to make informed choices and feel your best!

 

1. Which are the best anti-inflammatory foods?

Anti-inflammatory foods provide essential nutrients that help combat inflammation and promote overall health. Key examples include fatty fish, such as salmon and mackerel that are rich in omega-3 fatty acids, which are essential for reducing inflammation. Other excellent choices are oranges and berries, which are high in vitamin C and polyphenols—powerful antioxidants that protect against cellular damage. Leafy greens like spinach and broccoli are packed with fiber, vitamin E, and other phytonutrients that combat inflammation.

Nuts and seeds, avocados and EVOO provide healthy fats and vitamin E, both of which play a significant role in reducing oxidative stress. Fiber rich plant foods such as lentils, beans, oats and quinoa are also beneficial and spices such as turmeric, known for its active compound curcumin, is a potent anti-inflammatory spice as its cousin ginger. One of my personal favourites is organic dark chocolate which is rich in polyphenols and that I eat 2 squares of every day!

 

2. What is the best balance of foods to make an anti-inflammatory diet complete?

A well-rounded anti-inflammatory diet emphasizes a mix of protein, omega-3 fatty acids, antioxidants, fiber, and healthy fats. Begin with a base of non-starchy vegetables like broccoli and spinach and ensure at least 30g of protein for muscle health, metabolism and blood sugar balance such as salmon, mackerel or quinoa.

For healthy fats, we want to incorporate foods like almonds, avocados, and olive oil. Then we can add fibrous carbs in the form of lentils, beans, buckwheat and oats.

 

3. Which anti-inflammatory foods are highest in protein?

Several high-protein foods also have strong anti-inflammatory properties. Fatty fish such as salmon, mackerel, and sardines deliver omega-3 fatty acids and high-quality protein. If you are including other animal based protein sources in your diet ensure that they are organic, grass fed or pasture raised.

Plant-based options such as quinoa, legumes, tofu and tempeh are good options and provide moderate amounts of protein alongside anti-inflammatory nutrients like vitamin E and polyphenols and you can combine these with things like chia, hemp and pumpkin seeds to increase the protein content of your plant meals.

 

4. What high-protein, anti-inflammatory recipes do you recommend?

For breakfast I love a smoothie with a great quality protein powder, some leafy greens, lemon, fresh mint, avocado and almond milk, chia pudding with berries or Barbara’s famous Bircher muesli.

For lunch you could choose some grilled salmon with quinoa or salad and a dressing made with extra virgin olive oil and some fresh turmeric. And for dinner you could make a Thai inspired curry with red pepper, broccoli, and lentils.

Great snacks can include fresh berries, nuts and seeds, apple sticks and almond butter and for a sweet treat try dates stuffed with zinc rich tahini and polyphenol rich dark chocolate.

 

5. Best foods to reduce gut inflammation?

To reduce inflammation in the gut one of the first things we want to focus on is rebuilding the gut lining and we can do that with foods that contain specific amino acids that help repair the gut wall, such as bone broth, collagen and L-Glutamine.

Then we want to balance and nourish the gut microbiome and we can do this by including probiotic rich foods such as sauerkraut, kimchi and goats kefir and prebiotic rich foods such as asparagus, leeks, garlic and green bananas.

 

6. How important is consistent daily consumption of fermented live food like sauerkraut?

Daily consumption of fermented foods like sauerkraut can significantly benefit gut health. These foods provide probiotics, which enhance the gut microbiome’s diversity and reduce systemic inflammation. A balanced microbiome supports better digestion, immunity, and reduced gut-related inflammation.

Even small daily portions, such as a few tablespoons, can help maintain a healthy gut environment. Pairing fermented foods with high-fiber options like spinach or broccoli amplifies their benefits by feeding beneficial bacteria, promoting overall gut health.

 

7. Recommended nutrition for perimenopause?

During perimenopause, proper nutrition plays a vital role in managing hormonal changes, reducing inflammation, and supporting overall health. Prioritizing high-quality protein such as fatty fish, pasture-raised eggs, grass-fed beef, and plant-based options like lentils and quinoa. is essential for maintaining muscle mass as our lean muscle mass declines during this phase of life and for stabilizing our blood sugar level as this can also be affected by hormonal shifts.

Healthy fats, such as those found in avocados, almonds, and olive oil, support hormone production, reduce inflammation, and aid in nutrient absorption. Pair these with fiber-rich foods like flaxseeds, asparagus, and garlic, which promote gut health by feeding beneficial bacteria. Adding fermented foods like sauerkraut and coconut yogurt ensures a balanced microbiome, crucial for hormone regulation and digestion.

Low-glycemic carbohydrates, such as quinoa and sweet potatoes, combined with protein and healthy fats, help stabilize blood sugar levels, reducing mood swings and energy dips. Anti-inflammatory foods like turmeric, spinach, oranges, and polyphenol-rich berries combat oxidative stress and support hormone health. For added stress management, adaptogens like maca and ashwagandha can balance cortisol levels and enhance resilience during this transitional phase. Finally, ensuring adequate intake of calcium-rich foods like leafy greens and fortified plant-based milks, along with vitamin D, is critical for maintaining bone health as estrogen levels decline.

 

8. Recommended nutrition for 70+?

Nutrition for individuals over 70 should focus on counteracting age-related declines in muscle mass, bone density, and immune function while reducing inflammation. As the ability to synthesize lean muscle diminishes with age, increasing protein intake is critical. Aim for at least 1.2–2.0 grams of protein per kilogram of body weight daily, emphasizing high-quality sources like fatty fish (rich in omega-3 fatty acids), eggs, poultry, and lean cuts of meat. For plant-based options, lentils, tofu, and quinoa are excellent choices. Pairing protein with resistance exercises, such as light weightlifting, can further enhance muscle retention and prevent sarcopenia.

In addition to protein, omega-3 fatty acids from sources like salmon, mackerel, chia seeds, and walnuts support cardiovascular and cognitive health while reducing inflammation. Calcium and vitamin D intake are vital for preserving bone density, especially as the risk of osteoporosis increases. Include calcium-rich foods such as fortified plant-based milks, yogurt, and leafy greens like kale and spinach. Vitamin C-rich foods, such as oranges and bell peppers, bolster immune function and aid collagen synthesis for joint and skin health.

Digestive health often becomes a concern in later years, making fiber-rich and easily digestible meals essential. Cruciferous vegetables like broccoli and Brussels sprouts provide fiber, antioxidants, and phytonutrients while supporting digestive and overall health. Hydration is also crucial, as the sensation of thirst tends to decrease with age. Encourage regular fluid intake through water, herbal teas, and hydrating foods like cucumber and melon. By focusing on nutrient-dense, anti-inflammatory foods and adequate protein, individuals over 70 can maintain strength, vitality, and quality of life.

 

9. Why are there so many differing opinions on what food is anti-inflammatory?

The confusion around anti-inflammatory foods arises from variations in individual responses, genetic factors, epigenetic factors and personalized dietary needs, goals and preferences.

It’s important to remember that there is not one single food that you have to include in an anti-inflammatory diet, but to select the ones you like from each category. For example you may not like salmon but can get your Omega 3s from flaxseeds and sea vegetables, you may not like red peppers but love grapefruit for vitamin c, you may have an almond intolerance so can swap those for sesame seeds and you may not like turmeric but love matcha green tea.

Want more tools to beat inflammation and understand what your body needs on a cellular level to finally achieve a lean, glowing, sculpted body & health? Watch my FREE workshop – Uncovering Your Metabolic Matrix here.