Anti-inflammatory diet: What to eat & why
Neurological conditions are often linked to inflammatory responses within the body. For example, in Multiple Sclerosis (MS), the immune system mistakenly attacks the protective covering of the nerves and causes damage, which can lead to inflammation.
Inflammation in the body can contribute to a range of symptoms common to neurological conditions, including fatigue, impaired cognition and difficulties with coordination.
Research suggests that the foods we eat can influence inflammation levels in the body, so a healthy diet may help minimise symptoms and mitigate disease progression. It may support improved energy levels and health outcomes including gut, mental and physical health.
An anti-inflammatory diet includes foods that help the body to minimise inflammatory responses, and limits those that can contribute to increased inflammation. Key factors include antioxidants, beneficial plant chemicals and healthy fats that help protect the body and cells from damage, support our immune system and promote health and wellbeing.
Eat the rainbow
Fruits and vegetables are rich in antioxidants, vitamins, fibre and plant chemicals, which give them their unique colours. These factors provide anti-inflammatory properties that benefit our immune system, heart health and more.
Try eating more red and purple berries, leafy greens and cruciferous vegetables like broccoli, cauliflower and cabbage. Orange vegetables, like carrots and sweet potatoes are high in anti-inflammatory Vitamin A, which are absorbed well in our body when cooked in healthy fats, like olive oil.
Choose healthy fats
Healthy fats are those which are monounsaturated or polyunsaturated, including omega-3 and omega-6. These fats contain antioxidants and anti-inflammatory properties. Healthy fats can be found in Australian extra virgin olive oil, avocado, fatty fish such as salmon, mackerel and anchovies, as well as nuts and seeds like flax seeds, chia seeds and walnuts.
Try to use mostly olive oil in your cooking and dressings and include fish in your diet at least twice per week.
Swap for whole grains
Wholegrains are higher in fibre, plant chemicals and vitamins which can help to reduce inflammation in the body, improve blood sugar control, support gut health and provide lasting energy. Look to swap refined carbohydrates like white bread, rice or pasta, for whole grain alternatives such as brown rice, quinoa, rolled oats and whole grain bread.
Limit ultra-processed foods and alcohol
Try to limit foods high in saturated fats, sugar and alcohol as these can lead to increased inflammation. In particular, foods like bacon, ham, sausages, pies, biscuits and soft drinks should be minimal in your diet. High refined sugar intake can also promote increased inflammation.
We recommend limiting processed meats to once per week, and instead opting for lean meats and fish, such as tinned tuna.
Follow a healthy dietary pattern
Some dietary patterns have been shown to be high in anti-inflammatory properties. Such as Mediterranean diets which has a focus on fruits, vegetables, wholegrains and healthy fats. The DASH diet (Dietary Approaches to Stop Hypertension) also promotes high amounts of fruits and vegetables and limits intake of ultra-processed foods.
Try to pick one area at a time to begin making small changes towards an anti-inflammatory diet. If you would like more support or information when it comes to improving your diet, our MSWA dietitians can provide you with individualised advice.
Anti-inflammatory Smoothie Recipe
This smoothie recipe is filled with anti-inflammatory foods, including whole grains, fruits, vegetables and healthy fats from chia seeds. Adjust to suit your personal preferences and enjoy!
What you'll need:
½ banana, chopped
½ cup berries of choice (e.g. blueberries, strawberries, mixed)
Handful spinach
½ cup high-protein yoghurt
½ cup milk
¼ cup rolled oats
1 tbsp chia seeds
Add water to desired consistency
Instructions:
Place all ingredients in a blender and mix until smooth. Add more water to reach your desired consistency.
Pour into a large glass and enjoy!
If you require thickened fluids, please check the consistency before drinking, and add thickener as needed.
