8 RULES OF AN ANTI-INFLAMMATORY DIET

Cut back as much as possible on ultra-processed and processed foods. This includes white bread, biscuits and cakes, convenience foods, breakfast cereals, sausages, bacon and meat pies, tinned fruit and fruit juices, soft drinks and crisps.

Many studies have found that diets high in added sugar cause inflammation. In one report, drinking just one can of fizzy drink a day led to an increase in inflammatory markers, insulin resistance, increased weight and higher levels of dangerous LDL cholesterol.

Sugar is rapidly absorbed, causing a surge in our blood glucose levels. Scientists believe large quantities of sugar in the blood result in raised liver fat, which triggers inflammation. The body reacts to excess sugar by flooding our system with the hormone insulin, causing a sugar crash.

This doesn’t mean you have to give up sugar entirely.

When sugar is eaten in small quantities or as part of a meal that also contains protein, complex carbohydrates, fibre and fat, the sugar is released into our bloodstream more slowly. So instead of having something sweet as a snack, save yourself for a dessert after a balanced savoury meal. That way, your blood sugar will stay more stable.

Eat one to two portions of oily fish a week. And snack on unsalted nuts and seeds.

These foods are rich in omega 3 essential fatty acids, which have been shown to reduce inflammation, protect the heart and improve mental health.

in red meat, plus butter and cheese. These saturated fats are linked to greater risk of cardiovascular disease, type 2 diabetes, certain cancers and dementia.

Choose red wine over white wine, beer or spirits. Red wine contains polyphenols that reduce inflammatory activity in cells. But you still shouldn’t have more than 14 units a week.

Eat a variety of fresh fruits and vegetables every day. Fresh and frozen produce contain antioxidants and phytochemicals – compounds that help to repair damaged cells – but different fruits and veg contain different ones. So switch up your shopping and try a range of produce to get the most benefits. Reduce the amount of sugar you eat. It’s associated with inflammation and risk of insulin resistance, type 2 diabetes and obesity.