anti inflammatory foods

high in anti inflammatory foods

high in anti inflammatory foods

macrobiotic anti-inflammatory foods

The macrobiotic diet is naturally high in anti-inflammatory foods. Many natural healthy foods help reduce inflammation in the body. Although inflammation is a healthy part of our immune response, long term exposure to certain foods is thought to elevate unnecessary inflammation in body leading to pains. This can increase arthritis, asthma, headaches, skin rashes, indigestion and other ailments where inflammation may be present. Foods that are considered to increase inflammation include sugar, refined or hydrogenated vegetable oils, trans fats, some meats, some dairy foods, alcohol and refined grains.

Generally eating lots of vegetables, fruits, nuts, seeds and herbs ensures a plentiful supply of anti-inflammatory nutrients. If required the following foods are considered to have especially pronounced anti-inflammatory properties and could be a useful component for healing any illness that involves inflammation.

anti inflammatory foods


Sea vegetables generally help reduce inflammation with research showing that kelp (Kombu) can be a particularly helpful anti inflammatory food.

Use in soups, salads, sushi and stews.


Various herbs including turmeric contain the anti inflammatory food compound curcumin, that is particularly helpful for calming inflammation.

Use in soups and stews.


Consuming a 1cm or 1/2 inch cube of ginger daily has been shown to decrease inflammation amongst half of the patients in a study suffering from arthritis of the knee.

Use in teas, soups, stews, salad dressings and sauces.


Shiitake are an excellent source of B vitamins, vitamin D (if sun dried), potassium and phosphorus. They can boost immunity, reduce blood clots and a strong anti inflammatory food.

Use fresh in salads, stir fry, soups and stews. Use dried to make a stock for noodles or in soups.


The flavonoids, especially catechins, in green tea act as antioxidants, and are potent natural anti inflammatory foods.

Increase the beneficial influence by using as part of the meditative tea ceremony.


Berries are high in phytonutrients that provide anti-inflammatory protection against many diseases being high in antioxidants.

Use in fruit salads, as a snack, in a kanten or as topping for deserts.


Broccoli, brussel sprouts, kale and cauliflower are all high in antioxidants that calm inflammation.

Steam, blanch / boil for a minute, or pickle.


These potatoes are thought to heal the effects of inflammation in the body.

Use in soups and stews.


Virgin olive oil is a rich supply of polyphenols that protect the heart and blood vessels from inflammation. The monounsaturated fats in olive oil help the body produce anti-inflammatory agents that can lower occurrences of asthma and rheumatoid arthritis.

Best used raw on foods after cooking or for quick stir fries.


Oily fish is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are two omega-3 fatty acids that reduce inflammation.

Use in sushi, soups, stews, steamed, poached, fried, grilled or baked.


Flax seeds, flax seed oil and chia seeds are also useful sources of omega 3. Nutritionists claim that omega 3 acts as an anti inflammatory food whereas omega 6 is inflammatory. Eating foods that are high in omega 3 balances out the fats that are higher in omega 6.

Sprinkle raw flax or chia seeds over porridge, grains or salads. Can be soaked before eating. Remember to chew the seeds well to aid absorption.

further advice

For help with anti inflammatory foods and a macrobiotic diet, book a macrobiotic consultation with Simon.

Macrobiotic consultations can be in person or on-line and include menu plans, suggestions, recipes and on-going support.

Call 07543663227 or email Simon to discuss your situation.


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