Desi Horsman, Clinical Nutritionist, speaker, wellness expert –

While inflammation is an important part of our immune response and for healing, when it becomes chronic it has a harmful effect on health. In fact chronic inflammation has been linked to almost every health condition and disease, including allergies, diabetes, heart disease, asthma, strokes, cancer, Alzheimer’s, depression and bowel disease. This is due to the production of free radicals that damage cells and the constant releasing of inflammatory chemicals even when there is no foreign invader to fight.

You can minimise your exposure to the top sources of inflammation by knowing what they are. anything that places stress on the body which include physical, emotional and chemical, will cause inflammation. sleep loss, sugar imbalance, chronic stress, environmental toxicity  are major factors  but diet in particular, plays an enormous part in achieving optimal health. 


  • Antioxidant rich foods – fruits (berries, cherries, pomegranates, papaya, apples, pineapples)
  • Vegetables (dark leafy greens like kale, spinach, rocket, coriander; cruciferous vegetables like broccoli; sweet potatoes, avocadoes, artichokes, lemons and limes.
  • Olives and olive oil
  • Herbs and spices (basil, black pepper, cinnamon, garlic, ginger, peppermint, rosemary, cumin, sage, fennel, thyme, and turmeric
  • Fish particularly wild salmon, sardines, herring, mackerel and anchovies. All of which are very rich in Omega # oils
  • Green tea has anti-oxidant and anti-inflammatory effects
  • Coconut oil
  • Fermented Foods
  • Kelp
  • Medicinal mushrooms like Shiitake
  • Apple cider vinegar

Foods to avoid:

  • Grain fed Meat and chicken
  • Gluten
  • Dairy products (such as milk, cheese, butter, and ice cream)
  • Refined carbohydrates like bread, pastries, cakes and biscuits.
  • Vegetable oils (such as corn, sunflower, soybean, peanut, and canola). 
  • Sugar
  • Processed foods
  • Refined grains
  • Fried foods and trans fats
  • Soy
  • GMO foods
  • Pesticide sprayed crops
  • Processed meats
  • Soft drinks
  • Commercial salad dressings
  • Artificial sweeteners

These foods wreak havoc on your gut and set you on the path to autoimmune diseaseand chronic illness.

Tips on Following an Anti-Inflammatory Diet

  • Eat five to nine servings of fruits and vegetables each day.
  • Replace grain fed meats with grass fed animals and wild game. 
  • Swap out margarine and vegetable oils for the healthier fats found in olive oil. 
  • Instead of choosing refined grains, opt for fiber-rich whole grains like oats, quinoa, and brown rice.
  • Enhance the flavour of your meals with anti-inflammatory herbs like garlic, ginger, and turmeric.Turmeric is a spice and medicinal herb that has been used for centuries for its healing properties. 

What we eat most certainly has a significant impact on our health.  Making simple changes to “clean out” your diet will contribute towards radically improved overall wellbeing.  You decide what you eat, drink, and put in and on your body! And it is incredibly empowering to know that we do have some control over our own health.

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