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    Anti-Inflammation Diet Home / Blog / Anti-Inflammation Diet
    Posted by Dr Fiona McIntyre (Osteopath), 13 Oct 2022
    Blog
    There is a lot of interest in anti?inflammatory diets at the moment, and for good reason. Chronic inflammation is very common and is linked to serious illnesses such as diabetes, cancers, autoimmune conditions and heart disease. It is also a common contributor to musculoskeletal problems like muscle, joint, tendon, spinal disc or nerve pain.

    Acute vs chronic inflammation

    Acute inflammation is what we think of as “good inflammation”. It’s the immune system’s normal response to damage, such as a cut, sprain or infection. Once the body has healed, the inflammation settles down.
    Chronic inflammation is different. Here, the immune system stays switched on long after the original injury or infection has resolved. It can persist for months or even years. Over time, this ongoing inflammation can contribute to more serious illness, as well as ongoing pain and discomfort.

    What can we do about chronic inflammation?

    One option is medication. Non?steroidal anti?inflammatory drugs (NSAIDs) such as ibuprofen, diclofenac and naproxen can be effective. However, they also come with side effects, especially with long?term use. These can include irritable bowel, reflux, stomach ulcers, nausea and dizziness, which may increase the risk of falls or injury, particularly in older people.
    A more powerful long?term approach is to reduce the inflammation itself rather than just masking the symptoms. For many chronic health issues, diet, exercise and lifestyle are key.
    There are many anti?inflammatory foods, and the lists online can be overwhelming. The real question is: what is a practical way of eating that actually makes a noticeable difference? Instead of focusing on every individual food, it can help to look at a few big?impact strategies—your “best bang for your buck”.

    1. Reduce excess weight

    Excess body fat is closely linked with inflammation. Fat cells release signalling proteins called cytokines. The more fat cells you have, the more cytokines are produced. High levels of certain cytokines are associated with chronic inflammation. Gradual, sustainable weight loss can therefore help reduce inflammatory load.

    2. Rethink carbohydrates and fuel use

    The body mainly uses three fuels:
    • Glucose (from carbohydrates)
    • Ketones (from fat)
    • Alcohol
    If you don’t drink much alcohol, your body will typically burn carbohydrates first and fat second. When you are burning more fat, your body produces ketones. These ketones have strong anti?inflammatory effects.
    You can increase fat?burning and ketone production not just through weight loss, but by changing the composition of your diet—usually by reducing overall carbohydrate intake and focusing on whole, unprocessed foods. This is sometimes called “nutritional ketosis”.

    3. Balance your unsaturated fats

    Unsaturated fats are often called “healthy fats”, but there are two main types:
    • Polyunsaturated fats – e.g. sunflower oil, canola oil, salmon, walnuts
    • Monounsaturated fats – e.g. olive oil, almonds, avocado
    Both have benefits, but research suggests that an imbalance—too many polyunsaturated fats and not enough monounsaturated fats—may promote inflammation. Shifting more of your fat intake towards monounsaturated sources (like extra virgin olive oil and nuts) can support a more anti?inflammatory profile.

    4. Support your gut health

    Around 70% of your immune cells sit in and around your gut, so gut health has a major impact on inflammation.
    Key areas to consider:
    • Gut symptoms: If you have ongoing gut issues or a diagnosis like IBS, it’s important to address this with a health professional.
    • Microbiome: The types and balance of bacteria in your gut matter. A diet rich in fibre, colourful plant foods and fermented foods (like yoghurt, kefir, sauerkraut) can help support a healthier microbiome.
    • Gut lining (mucosa): The gut mucosa is a thin barrier that lines your small intestine. If it becomes weakened, bacteria and toxins can pass into the bloodstream. This can overstimulate the immune system and drive generalised inflammation.
    By targeting weight, fuel use, fat balance and gut health, you can build a realistic, lifestyle?based approach to lowering chronic inflammation—supporting both your long?term health and your musculoskeletal system.

     

     

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