In this article we’ll look at dietary approaches that may help support the body’s healthy inflammatory responses and outline some nutrients commonly associated with inflammation support and joint health.
Inflammation is one of the body’s natural responses to injury, irritation or infection and can affect any organ, tissue or body system. It is commonly associated with pain, swelling, redness, heat and sometimes restricted movement of the affected area.
Foods that may contribute to inflammation
Diet can influence many aspects of health, including the body’s inflammatory responses. Rather than focusing on single foods alone, it is generally more helpful to consider overall dietary patterns and moderation.
To support general health and wellbeing, it may help to limit foods such as:
- Highly processed foods and takeaway meals
- Deep fried foods
- Processed meats such as bacon, deli meats and sausages
- Foods high in refined sugar, including lollies, cakes, biscuits and soft drinks
- Refined carbohydrate foods such as white bread and pastries
- Excess alcohol intake
Some people may also notice that certain foods seem to aggravate their symptoms. These triggers can vary from person to person. If you suspect a food intolerance or sensitivity, speak with your healthcare professional before making major dietary changes or undertaking an elimination diet.
Eat more anti-inflammatory foods
Including a wide variety of whole foods may help support overall wellbeing and healthy inflammatory responses.
Healthy sources of fat
- Deep sea oily fish such as salmon, mackerel, herring, trout and sardines, which contain omega-3 fatty acids
- Nuts and seeds such as flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pecans, macadamias and almonds
- Extra virgin olive oil and other minimally processed oils
Fruits, vegetables, herbs and spices
- Berries such as blueberries, raspberries, cranberries and strawberries
- Fresh pineapple and papaya, which naturally contain the enzymes bromelain and papain
- Apples, red grapes, red onion, garlic and broccoli, which contain naturally occurring plant compounds including quercetin
- Fresh herbs and spices, especially ginger, turmeric and garlic
A balanced diet rich in colourful fruits, vegetables, whole grains, legumes and healthy fats is generally considered supportive of overall health.
Nutrients associated with inflammation support and joint health
Some nutrients and compounds have been studied for their role in supporting healthy inflammatory responses and joint health.
Omega-3 fats
Omega-3 fatty acids from fish oil may help support healthy inflammatory responses and general wellbeing. Dietary sources include oily fish such as salmon, sardines and mackerel.
Curcumin
Curcumin is a naturally occurring compound found in turmeric. It has antioxidant properties and may help relieve inflammation and symptoms of mild osteoarthritis, including mild joint aches, stiffness and reduced mobility.
Glucosamine
Glucosamine provides nutritional support for joint health and cartilage health, and may help support joint comfort and mobility.
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Always read the label and follow the directions for use. This information is general in nature and is not intended to replace professional medical advice. If symptoms persist, talk to your healthcare professional.
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