Inflammation is part of your body’s natural defence system. When you get injured or fight off an infection, short-term (acute) inflammation helps you heal.
But when inflammation lingers quietly in the background for months or years — known as chronic inflammation — it can start to do more harm than good.
Over time, this ongoing low-grade inflammation has been linked to faster ageing, sometimes called “inflammageing”. It can strain cells, increase wear and tear on the body, and raise the risk of conditions such as heart disease, diabetes, arthritis and memory decline.
The good news? Everyday food choices matter. Diets rich in colourful plant foods, fibre, antioxidants and omega-3 fats can help calm inflammation and support healthier ageing.
- Swap wine gums (high in added sugar) for 70%+ dark chocolate
Dark chocolate contains cocoa flavonoids with antioxidant and anti-inflammatory properties. Choosing varieties with 70% cocoa or more provides less added sugar while still satisfying a sweet craving.
- Swap seasoning cubes and salt-heavy blends (e.g. Royco or Maggi) for fresh onion, garlic, oregano and thyme
Onions and garlic provide plant compounds such as quercetin and organosulfur compounds linked to anti-inflammatory benefits, while herbs like oregano and thyme contain antioxidant-rich phytochemicals. Using fresh ingredients builds flavour naturally without excess sodium or additives. Check out the Naturalli organic spice range.
- Swap your third cup of coffee for a turmeric latte (with black pepper)
While moderate
coffee intake can be part of a healthy diet, excess caffeine may contribute to stress responses in the body. Turmeric contains curcumin, a compound linked to anti-inflammatory benefits — and adding black pepper helps significantly improve its absorption.
- Swap white rice for quinoa
Quinoa provides more fibre and plant protein than white rice, helping support gut health and steadier blood sugar levels — both important in managing inflammation. Refined carbohydrates, like white bread and white rice, are inflammatory primarily due to their high glycemic index. This means they cause rapid spikes in blood sugar levels, which can lead to increased insulin production. High insulin levels can promote inflammation and oxidative stress in the body.
- Swap sunflower for olive oil (for cooking) or flaxseed oil (for cold use)
Olive oil contains polyphenols with anti-inflammatory benefits and is suitable for heat, while flaxseed oil supplies omega-3 fats best preserved without heating. Regular consumption of olive oil also has benefits: along with anti-inflammatory effects, it may also help lower blood pressure and improve cholesterol levels.
- Swap sugar-sweetened soda (e.g. Stoney) for green tea with fresh ginger (hot or cold)
Added sugars in sodas promote inflammation. Ginger contains gingerols, compounds associated with reduced inflammatory activity and protection against oxidative stress.
Green tea contains substances called catechins, which combat inflammation. (Just be careful not to load your cup down with sugar.)
