8 Foods That Reduce Inflammation

Angela Gioffre Nutritionist with 25 years of experience.

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Inflammation is connected to every chronic disease but what is it exactly?

Inflammation is simply swelling within the body… and one in three Australians have a chronic inflammatory disease.

It is characterised by the accumulation of fluid in body tissues. It can occur due to various reasons including injury, poor circulation, diet or certain medical conditions.

You can help prevent these issues by including more of these foods that reduce inflammation in your diet:

1. Pineapple: Pineapple contains bromelain, an enzyme known for its anti-inflammatory properties. Consuming pineapple or bromelain supplements can aid in reducing swelling and promoting healing. 
   
   
2. Cucumber: Cucumbers have high water content and act as a natural diuretic, helping to flush out excess fluid from the body and reduce swelling.
   
   
3. Watermelon: Watermelon is rich in water and potassium, a mineral that regulates fluid balance, making it an excellent choice to combat swelling.
   
   
4. Leafy Greens: Vegetables like spinach, kale, and Swiss chard are rich in antioxidants and vitamins, supporting the body’s natural healing processes and reducing inflammation.
   
   
5. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and quercetin, which have anti-inflammatory effects, contributing to the reduction of swelling.
   
   
6. Ginger: Ginger is known for its anti-inflammatory and analgesic properties, making it an excellent addition to combat swelling and provide relief from discomfort.
   
   
7. Omega 3 fatty acids: Fatty fish, hemp seeds and hemp seed oil are abundant in omega-3 fatty acids, which can aid in reducing swelling.
   
   
8. Moringa Leaf: Moringa has been scientifically demonstrated to be effective at reducing inflammation in the body.

In addition to eating more of these anti-inflammatory foods, quitting smoking, limiting alcohol consumption, making sure you are getting sufficient sleep and exercise are all ways in which you help reduce inflammation in your body.