An anti-inflammatory approach (that won't make you cry into a raw kale salad)

Welcome to a way of eating that isn’t about restriction, it’s about real food that supports your body. Here, we lean into whole foods. Think: vegetables, fruits, grains and good fats that nourish you instead of clogging your arteries.

This is about nourishment. Daily acts of edible love. Let’s walk through a few key players on your  anti-inflammatory plate, and a few hard no-no's to steer clear of.

Oily Fish

Salmon, mackerel, sardines, and tuna are top-tier here, and wild-caught is best if you can swing it. Omega-3 fatty acids are like your body’s own internal firefighters that cool down inflammation.

Try to include oily fish 3x a week. Not a fish person? That’s okay. A high-quality omega-3 supplement is a solid Plan B. Just choose high quality clean brands and, as always, chat with your trusted Chinese medicine practitioner before diving in.

Olive Oil

Not just a drizzle - a ritual! Cold-pressed extra virgin olive oil is central to any anti-inflammatory diet. It’s rich in polyphenols that reduce inflammation and oxidative stress. Just don’t fry with it. Keep it raw and glorious over veggies, grains, or that salad you forgot you made.

Turmeric

The golden child of your spice rack! Turmeric is deeply anti-inflammatory, thanks to a compound called curcumin. While sprinkling it on your veggies is great, therapeutic levels (i.e., supplements or Chinese herbs) are where the heavy-hitting inflammation support kicks in. Pair it with a little black pepper to activate its full potential, and yes, it stains everything.

Broccoli

A nutrient-dense cruciferous queen.Broccoli is packed with anti-inflammatory compounds and essential nutrients like potassium, iron, magnesium, vitamin K, and C. Roast it, steam it, or throw it in a stir-fry.

Greens

These are your daily non-negotiables. Greens are full of antioxidants and flavonoids which means they’re working on a cellular level to actually protect you. Whether it’s kale, spinach, bok choy, beet greens, rocket, collards, or a messy little spring mix, aim for a leafy something every day.

Bone Broth

This is more than your grandma’s cure-all (though she was onto something). Bone broth is deeply mineral-rich and full of collagen, amino acids, and gut-healing compounds like glucosamine. It's like a warm hug for your insides and a real MVP when your digestive system feels more chaotic than curated.

Beetroot

The deeper the colour, the deeper the healing.Beetroot is a total powerhouse when it comes to antioxidants. That rich magenta hue? It’s from betalains, which help repair cellular damage and lower inflammation. Grate it, roast it, juice it, love it.

Nuts & Seeds

Tiny, mighty, and deeply underrated.Walnuts and flaxseeds are especially high in omega-3s and antioxidants. Flaxseeds are fibre-packed polyphenols that are basically like a gentle detox and glow-up for your cells. Sprinkle them into smoothies, oats, or whatever you’ve got going.

Berries

Your sweet, sour, protective little warriors.Berries are loaded with quercetin and anthocyanins. Fancy names for potent antioxidants that help fight inflammation, support immunity, and do it all without spiking your blood sugar. The darker and more vivid the berry, the more goodness it holds. Think: blueberries, raspberries, blackberries, elderberries, the whole moody fruit bowl.

Citrus Fruits

Zingy, juicy, and full of vitamin C magic.Oranges, mandarins, lemons, limes, grapefruit, these all come with a serious side of flavonoids and carotenoids. They’re vibrant, protective, and good for more than just a cold. Add a squeeze of lemon to water or dress a salad with orange segments and olive oil.

The Big Picture: This isn’t a “diet.” This is your body’s thank-you note in food form. It's not about being “clean,” it’s about being nourished. Be flexible. Eat colourfully. Let it be easy some days and intuitive on others. Y

Foods That (Sadly) Don't Love You Back

Here’s the thing: food should be nourishing, comforting, and deeply supportive of your body’s natural rhythms. But there are some regulars in the modern diet that are all too familiar, tempting, and deeply inflammatory. These foods don't need to be exiled forever, but knowing what they’re doing under the surface gives you the power to choose what’s actually supportive and what’s just... sabotage dressed up as a snack.

1. Refined Grains

When grains are refined, they lose their fibre, vitamins, minerals, basically, everything that made them even remotely useful. What you’re left with is a starchy ghost that breaks down into sugar fast, spikes your blood sugar, and kicks off an inflammatory cascade.

Usual suspects:

• White bread

• White rice

• Most cereals (the ones with cartoons)

• Pasta made from white flour

• Pastries, crackers, baked goods with that suspiciously fluffy texture

2. Refined Sugar

Sugar isn’t evil, but refined, added sugar is definitely not here for your healing. Especially in excess, it’s been linked to everything from weight gain and blood sugar dysregulation to increased inflammatory markers.

Main offenders:

• Soft drinks, energy drinks

• Packaged sweets

• Flavoured yoghurts pretending to be healthy

• Sauces and dressings with more sugar than actual ingredients

Natural sugars in fruit, honey, or dates? Not the enemy.

3. Sodium Overload

A little salt is essential. A lot of salt, especially from processed or packaged foods, can raise blood pressure, contribute to water retention, and sneakily feed inflammation. Most of the excess sodium in our diets comes from stuff we didn’t even think was salty.

The culprits:

• Packaged soups

• Chips, crackers, and crunchy snacks

• Store-bought sauces, marinades

• Processed meats

• Instant noodles

If your body feels puffy, inflamed, or like your rings don’t fit by noon, this could be a clue.

4. Processed Meat

Processed versions (hello, bacon) add salt, preservatives, and often some chemical extras your gut definitely didn’t RSVP to.

On the do-less list

• Bacon

• Cold cuts

• Sausages

• Hot dogs

• Fast food burgers

Try swapping in lentils, beans, or oily fish a few times a week. Your joints (and digestion) will thank you.

5. Trans Fats (Just... No)

These are the fats your body never asked for. Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and basically pour gasoline on your body’s inflammatory response. They lurk in ultra-processed snacks and baked goods with that suspiciously long shelf life.

Avoid anything that says:

• “Partially hydrogenated oil”

• Packaged pies, cookies, biscuits

• Margarine

• Deep-fried fast foods

If it doesn’t spoil, that’s usually your first clue.

6. Ultra-Processed Foods

If it comes in a crinkly packet and has more ingredients than you have shoes, proceed with caution. Ultra-processed foods are often loaded with additives, sweeteners, stabilisers, preservatives, a lot of effort to make something taste like real food without actually being it. These confuse your gut and feed chronic inflammation.

The ultra-processed hall of fame:

• Packaged snacks

• Microwave meals

• Sugary cereals

• Fake “healthy” protein bars

• Shelf-stable sauces and dressings

A good rule: if you can’t picture the ingredient growing, swimming, or walking, maybe skip it.

7. Alcohol

Look, a glass of red wine can have antioxidants, but the overall truth is that alcohol isn’t the friend we might hope it to be. It messes with liver detoxification, disrupts gut function, and can straight-up inflame your pancreas.

Moderation is key, and if your body is already in flare-up mode, alcohol’s best left on read.

8. Coffee

Can be antioxidant-rich but can also spike cortisol, dehydrate and irritate the gut. It’s definitely one to reduce.

9. Cheese

Cheese is considered a damp-producing food. This means it can lead to an excess of moisture or dampness in the body. When we have too much dampness, it’s like our body’s energy gets bogged down, and this can manifest in sluggish digestion, bloating, and inflammation. Think of dampness as a fog. It slows everything down and creates stagnation.

Dampness accumulates over time, and when it's excessive, it can interfere with the smooth flow of Qi (energy) and blood, leading to inflammation, pain, and conditions like joint stiffness.

Inflammation is your body’s signal that something isn’t working. The more we move toward whole, vibrant, recognisable foods, the more we let the body do what it’s naturally designed to do: heal.