Top 10+ easy and delicious swaps to your diet to lower inflammation in your body

Chronic inflammation, a state of persistent immune system activation, is a precursor to many health conditions, including type 2 diabetes, high blood pressure, and cardiovascular disease. Research shows that what we eat has a huge role to play. “Ultra-processed, sugary foods and those high in trans fats trigger spikes in blood sugar, leading to elevated insulin levels and the release of cytokines, a pro-inflammatory group of proteins that play a crucial role in the immune system,” says longevity nutritionist Ruchi Bhuwania Lohia. “They can also disrupt the gut microbiome, weaken the intestinal barrier, and allow inflammatory compounds to enter the bloodstream – contributing to widespread inflammation throughout the body.” The good news is that food can have a beneficial effect too. “Anti-inflammatory foods rich in omega-3 fatty acids, such as oily fish, nuts, and seeds, contain bioactive compounds that reduce oxidative stress, regulate immune responses, and support a healthier gut lining,” says nutritional therapist Bhuwania Lohia. “Over time, these effects help promote healing and overall wellbeing.” Here are the nutritionist’s suggestions of anti-inflammatory swaps for your favourite breakfasts, soups, snacks, and seasonings. (Photo: Jogy Abraham/Getty)

Swap sugary breakfast cereals for chia pudding or overnight oats

“Chia pudding or overnight oats are rich in protein and fibre, which help stabilise blood sugar and reduce inflammation triggered by refined sugars,” says Bhuwania Lohia. “Add a handful of berries, unsalted almonds or walnuts to your overnight oats and chia pudding for added anti-inflammatory benefit.” Fibre-packed chia seeds support gut health, are a great plant-based source of omega-3 fats, and are chock-full of antioxidants. They also provide a good source of calcium and iron. Chia has been found to improve digestive function and blood pressure, and may help support weight loss. (Photo: Getty)

Substitute breadcrumbs for crushed walnuts

Breadcrumbs and croutons made from white bread offer little nutritional value and often contain refined grains and additives that may promote inflammation, says nutritionist Hannah Hope. “Delicious as breadcrumbs are, crushed walnuts can add a similar texture and are more nutritious,” she says. “These amazing nuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid that helps reduce inflammation in the body. They also contain polyphenols and vitamin E, which act as antioxidants. Walnuts are a form of healthy fat, and fibre,” says Hope. (Photo: Tanja Ivanova/Getty/Moment RF)

Switch creamy sauces for blended white beans

Many creamy sauces are high in saturated fat, so paediatric dietitian Emma Shafqat recommends making a sauce from blended white beans instead. “Blending white beans creates a creamy texture while adding fibre, plant protein, and polyphenols that support an anti-inflammatory diet,” she says. “White beans are also a good source of protein, fibre, and several essential vitamins and minerals, including folate, magnesium, and iron. Adding garlic and lemon ups the flavour.” (Photo: Michelle Garrett/Getty)

Swap crisps for roasted chickpeas

Dietitian and author of How Not to Eat Ultra-Processed Nichola Ludlam-Raine suggests that instead of reaching for a bag of crisps when you crave a snack, try roasted chickpeas. “These are high in fibre and plant-based protein, which help stabilise blood sugar and reduce inflammatory markers,” she says. “They’re also rich in polyphenols and resistant starch, which feed beneficial gut bacteria linked to lower inflammation.” Try seasoning roasted chickpeas with spices like turmeric or smoked paprika, which have additional anti-inflammatory effects. (Photo: Dan Kitwood/Getty)

Have tahini instead of mayo

Mayonnaise is high in omega-6 fats, particularly if made with vegetable oils like soybean or sunflower oil, which, when consumed in excess, can promote inflammation. “Instead of mayo, use tahini to create a delicious base that’s rich in calcium, magnesium, and anti-inflammatory compounds,” says Hope. “You can thin it with lemon juice, garlic, and olive oil for a dressing too. The combination of garlic, an anti-inflammatory powerhouse, with antioxidant rich lemon juice and the sesame seeds, which contain lignans, are a great option for your salad.” (Photo: Getty)

Switch soy sauce for tamari

Soy sauce is a tasty condiment, but it’s often high in sodium and contains gluten, making it problematic for individuals with inflammatory conditions, such as autoimmune diseases or gut sensitivity. Hope recommends making the switch to tamari. “As this is a gluten-free alternative traditionally made without wheat, it’s also typically less processed. It undergoes a fermentation process, which is great for gut health whilst also creating antioxidants. It still delivers a savoury taste but without common allergens or additives, which makes it a gentler choice for inflammation-sensitive diets.” (Photo: Fu Kun/VCG/Getty)

Swap canned soups for miso

Tinned soups can be loaded with sodium, preservatives, and inflammatory oils. “Replacing canned soups with a homemade miso soup can offer a gut- and immune-supportive alternative,” says Hope. “Miso is a fermented soybean paste rich in probiotics, which support a healthy gut microbiome, and this plays a central role in reducing chronic inflammation. Adding seaweed like nori boosts the soup with iodine, magnesium, and antioxidants, while also adding natural umami flavour. Finishing with some cubed tofu adds in some isoflavones, which reduces inflammation in the body by acting as antioxidants. This combination supports digestive health, thyroid function, and overall anti-inflammatory balance.” (Photo: Mariia Skovpen/Getty/iStockphoto)

Instead of white pasta, try wholegrain spelt or lentil pasta

We all know that wholegrain bread is better for us, but Ludlam-Raine says switching from white pasta isn’t just about wholegrains. “Spelt and lentil pastas are higher in magnesium and plant proteins, nutrients linked to better inflammatory regulation,” she says. “Spelt is a nutty-flavoured grain that works well in pasta form, resulting in a food that is slightly higher in both fibre and protein than traditional pasta. It also has a higher zinc content. Lentil pasta, in particular, has a lower glycaemic index and supplies extra fibre and iron.” (Photo: Grace Cary/Getty/Moment RF)

Ditch creamy salad dressing for extra virgin olive oil and lemon

“Many creamy salad dressings are classed as UPFs (ultra-processed foods),” says Ludlam-Raine. “Extra virgin olive oil contains oleocanthal, a natural anti-inflammatory compound with effects similar to ibuprofen. Paired with lemon juice, this swap adds vitamin C and polyphenols that help protect cells from oxidative stress.” Swapping out margarine, butter, mayonnaise, and other dairy fats for extra-virgin olive oil may also help you live longer. A 2022 study found that over a 28-year period, high olive oil consumption was associated with an 8 per cent to 34 per cent lower risk of death related to disease. Specifically, participants who consumed a lot of olive oil were 19 per cent less likely to die of cardiovascular disease and 17 per cent less likely to die of cancer than people who didn’t consume much of it. (Photo: Liudmila Chernetska/Getty)

Opt for natural instead of sweetened yoghurts

Flavoured yoghurts are often high in added sugars, so it’s best to switch to unsweetened ones and add sweetness with fruit. “Unsweetened yoghurt provides beneficial bacteria that support gut health and can improve inflammation, while berries contain anthocyanins, plant compounds linked to lower inflammatory pathways,” says Ludlam-Raine who suggests a sprinkle of ground flaxseed too. “Flaxseed is rich in ALA omega-3 fatty acids, which help reduce pro-inflammatory cytokines.” A 2021 study found that eating yoghurt was associated with lower levels of interleukin-6 (IL-6), a marker of inflammation. Additionally, a 2020 review of nine studies found that daily consumption of probiotic yoghurt was associated with lower C-reactive protein, another inflammatory marker. (Photo: d3sign/Getty)