Chronic inflammation is increasingly recognised as a contributing factor to many modern health conditions, including musculoskeletal pain, cardiovascular disease, metabolic disorders, and reduced overall wellbeing. While inflammation is a natural and essential part of the body’s immune response, persistent low-grade inflammation may negatively impact long-term health.
One evidence-based strategy to support the body’s natural inflammatory response is nutrition, particularly the regular consumption of anti-inflammatory foods. This article explores what inflammation is, how diet may influence inflammatory processes, which foods may promote inflammation, and which foods are commonly associated with anti-inflammatory benefits based on current scientific understanding.
What Is Inflammation?
Inflammation is the body’s natural defence mechanism against injury, infection, or stress. In the short term (acute inflammation), it supports healing and tissue repair. However, chronic inflammation may persist over time and is associated with a range of health concerns, including:
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Joint stiffness and discomfort
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Cardiovascular disease
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Type 2 diabetes
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Autoimmune conditions
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Neurodegenerative disorders
Lifestyle factors such as diet, physical activity, sleep quality, stress, and smoking may all influence inflammatory pathways.
How Diet May Influence Inflammation
Research suggests that certain dietary patterns (particularly those high in processed foods, refined sugars, and unhealthy fats) may contribute to inflammatory markers in the body. Conversely, diets rich in whole foods, fiber, healthy fats, antioxidants, and phytonutrients are associated with improved inflammatory balance and metabolic health.
Anti-inflammatory foods typically contain:
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Omega-3 fatty acids
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Polyphenols and flavonoids
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Vitamins A, C, E, and K
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Minerals such as magnesium and zinc
These nutrients support normal immune function and help protect cells from oxidative stress.
20 Commonly Reported Pro-Inflammatory Foods to Limit
Reducing frequent intake of the following foods may help support inflammatory balance:
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Processed meats (bacon, sausages, deli meats)
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Sugar-sweetened beverages (soft drinks, energy drinks)
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Refined carbohydrates (white bread, pastries)
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Fried foods (chips, fried chicken)
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Trans fats and hydrogenated oils
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Excessive red meat (especially charred or processed)
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Ultra-processed snack foods
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Excess alcohol
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Artificial sweeteners
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High-sodium packaged foods
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Full-fat dairy products (for some individuals)
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Foods high in added sugars
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Vegetable oils high in omega-6 fatty acids (corn, soybean oil)
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White rice and refined grains
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Fast food
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Commercial desserts
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Packaged baked goods
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Certain food additives (e.g., MSG, sulphites)
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Nightshade vegetables for sensitive individuals only
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Excessive caffeine intake
20 Anti-Inflammatory Foods to Include Regularly
Incorporating a variety of whole foods from this list may support overall health:
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Fatty fish (salmon, sardines, mackerel)
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Leafy greens (spinach, kale)
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Berries (blueberries, strawberries)
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Nuts and seeds (almonds, chia seeds)
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Extra virgin olive oil
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Turmeric
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Ginger
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Garlic
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Avocado
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Broccoli
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Brussels sprouts
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Sweet potatoes
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Capsicum (bell peppers)
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Cherries
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Citrus fruits (oranges, mandarins)
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Green tea
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Flaxseeds
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Walnuts
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Lentils
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Quinoa
These foods are commonly associated with diets such as the Mediterranean diet, which has been extensively studied for its role in supporting cardiovascular and metabolic health.
Anti-Inflammatory Nutrition and Musculoskeletal Health
From a chiropractic perspective, optimal nutrition may play a supportive role in maintaining:
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Healthy joint and connective tissue function
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Muscle recovery
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Nervous system function
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General physical resilience
While chiropractic care focuses on the assessment and management of the musculoskeletal system, lifestyle factors such as diet and movement are important considerations in overall wellbeing.
Practical Tips to Get Started
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Aim to fill half your plate with vegetables at most meals
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Swap refined grains for whole grains
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Choose fish 2–3 times per week
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Cook with olive oil instead of refined vegetable oils
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Snack on fruit, nuts, or yoghurt instead of processed snacks
Small, consistent changes are often more sustainable than restrictive diets.
Looking for a lifestyle change? BOOK NOW for your initial consultation with Dr Rob (chiropractor) at Body & Soul Chiropractic, Brighton QLD 4017.