8 RULES OF AN ANTI-INFLAMMATORY DIET

1 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.

2 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.

3 Eat more wholegrains. Wholegrain breads and pasta are richer in anti-inflammatory nutrients. The fibre they contain also means they release sugar more slowly into the body, preventing an insulin surge that can trigger inflammation.

4 Eat no more than three portions of red meat a week. That’s around 500g. Choose unprocessed cuts and mince, rather than sausages and bacon. This will also help you cut back on animal fats, found 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.

5 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.

6 Reduce the amount of sugar you eat. It’s associated with inflammation and risk of insulin resistance, type 2 diabetes and obesity.

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

8 Add prebiotics and probiotics to your daily diet. Good sources of prebiotics include onions, asparagus, chickpeas and oats. Probiotics are found in fermented foods such as sauerkraut, pickles and live yogurt.