Inflammation can not only manifest itself in the form of a sensitive stomach. It can also manifest itself in the form of eczema, brain fog, or acne. According to a March 2024 article in Harvard Health Publishing, inflammation is also linked to diseases such as Alzheimer’s, depression, diabetes, arthritis, and cancer. All good reasons why you should add anti-inflammatory foods to your diet.

“Leaky gut syndrome occurs when the intestinal lining becomes permeable, allowing toxins, bacteria and undigested food particles to enter the bloodstream,” says Mumbai-based clinical nutritionist Heena Trivedi. This, she says, triggers inflammation, which is linked to various lifestyle diseases such as diabetes, heart disease and autoimmune disorders. “Anti-inflammatory foods can play a crucial role in maintaining gut health and preventing these conditions,” says Trivedi.

Anti-inflammatory foods have been shown to support heart health by lowering bad cholesterol and reducing oxidative stress. “Anti-inflammatory foods are rich in antioxidants, fiber and healthy fats that promote heart health by reducing oxidative stress and lowering cholesterol,” says Mumbai-based nutritionist Zainab Gulamhusein. Turmeric, fatty fish and berries are some of the foods Gulamhusein recommends as additions to an anti-inflammatory diet.

“Turmeric contains curcumin, which helps relieve pain caused by arthritis. Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids, which not only reduce inflammation but also support brain and heart health,” she says. Berries like cranberries and blueberries are full of antioxidants and boost the immune system, she adds. Avocados and olive oil are also good choices as they contain healthy fats that are considered good for heart health.

Anti-inflammatory foods also contribute to better digestion and nutrient absorption. “For those who already suffer from inflammatory conditions like arthritis, eating these foods can help reduce symptoms and improve quality of life,” says Pune-based nutritionist Prithmesh Mago. She recommends whole grains like oats, brown rice, quinoa and barley. And vegetables like bell peppers, cauliflower, spinach, broccoli and kale. “These fiber-rich foods help keep your cholesterol levels under control,” she says.

Trivedi recommends including foods like ginger, garlic, tulsi, flaxseed and amla in the diet. “Ginger contains gingerol, which has powerful anti-inflammatory and antioxidant properties.” Amla is rich in vitamin C and supports intestinal health, flax seeds are rich in omega-3 fatty acids and Tulsi contains eugenol, a compound that supports immune function.” Garlic, Trivedi adds, contains allicin, which has anti-inflammatory, antibacterial and immune-boosting properties.

Gulamhusein mentions another benefit of anti-inflammatory foods: “They help slow down the process of premature aging and improve overall quality of life and well-being.”

Sumitra Nair is a journalist from Kochi, Kerala.