Anti-inflammatory diet: the practical guide
An anti-inflammatory diet aims to limit chronic low-grade inflammation, which is involved in many health problems. It does not rely on a miracle food, but on an overall way of eating that is rich in plants, good fats and spices.
👉 Free tool: BMI calculator – calculate in 30 seconds, no sign-up.
The principles
The idea is to favour foods rich in antioxidants and omega-3, and to cut back on ultra-processed products, fast sugars and excess poor-quality fat. It is an approach close to the Mediterranean diet.
The anti-inflammatory stars
- Spices: turmeric (with pepper) and ginger.
- Oily fish: salmon, sardines, mackerel (omega-3).
- Colourful vegetables and fruit: rich in antioxidant polyphenols.
- Olive oil and nuts.
The turmeric + pepper reflex
Curcumin, the active compound in turmeric, is poorly absorbed on its own. Combined with a fat and a pinch of black pepper, its absorption is markedly improved: hence the appeal of curries made with coconut milk.
Anti-inflammatory recipes
Try the red lentil curry, the chana masala or the pumpkin soup. Find all our anti-inflammatory recipes.
Further reading
Food pages: Black pepper, Mackerel, Lentils, Pumpkin
Recipes to try: Lentil, sweet potato and spinach curry, Sweet potato and coconut milk dahl, Chana dal with lentils and coconut milk
💼 Careers & guidance: interested in this field professionally? Discover our career profiles: nutritional therapist.
