Anti-Inflammatory Diet
words by Helaina Lungu
About The Diet

Inflammation is the body’s natural response to an irritant. Chronic inflammation leads to pain, tissue damage, and is an underlying cause of many diseases including:

  • Asthma
  • Autoimmune disease
  • Inflammatory bowel disease (IBD)
  • Pelvic inflammatory disease (PID)
  • Rheumatoid arthritis
  • Osteoarthritis


Diet Guidelines

The following dietary changes may help to alleviate inflammation within the body.

  • Aim to eat 80% alkaline-producing foods and 20% acidic-producing foods. Refer to acid-alkaline diet for food list.
  • Eliminate inflammatory foods such as refined products, saturated fats (meat and dairy), alcohol, and caffeine
  • Reduce foods with a high allergy risk including dairy products and grains containing gluten
  • Include foods rich in omega-3 essential fatty acids, such as deep-sea cold-water fish (mackerel, herring, sardines, and salmon), green-lipped mussels, nuts and seeds
  • Include vitamin C rich foods including all fruits and vegetables, especially broccoli, capsicum, berries, and citrus fruits. These foods have an anti-inflammatory and antioxidant effect on the body.
  • Eat pineapple between meals. Pineapple contains bromelain, an enzyme that has an anti-inflammatory effect.
  • Include flavonoid-rich berries, including cherries, blueberries, and blackberries, which also have an anti-inflammatory action.
  • Increase your intake of antioxidant foods to counteract the effect of free radicals caused by inflammation within the body. Antioxidant-rich foods include blueberries, cherries, garlic, green tea, broccoli, red wine, and grapes.
  • Include herbs such as ginger, garlic, chilli, and turmeric in your diet. These herbs have a strong anti-inflammatory effect on the body.
  • Drink herbal teas including ginger, chamomile, and green tea all of which have an anti-inflammatory effect


Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.