So how should we be eating? Here are Dr Barry Sears’s five dietary strategies...

Gut instincts

A primary source of diet-induced inflammation comes from a leaky gut. “Your best defence

is consuming adequate levels of fermentable fibre to produce metabolites in the gut that also reduce inflammation,” explains Dr Sears. This means at least 30g of fibre per day from non-starchy veg (primarily the ABCs: artichokes, asparagus, broccoli, cauliflower and spinach) and limited amounts of fruits (ideally berries) for

good gut health.

Gene genius

Polyphenols are the chemicals that provide vegetables and fruits with their colouring, and Dr Sears says they also activate the genes that repair tissue damage caused by inflammation. You’ll generally need to consume about 10 servings of non-starchy vegetables and fruits per day to get adequate levels of polyphenols, he says. “This is why it’s challenging to consume all the food you need, even though you’re restricting calories,” says Sears, who suggests the “ABCs” and berries are among the best sources.

Get the balance right

“Your diet can either cause inflammation or reduce it,” says Dr Sears, who recommends the Zone Diet. “It’s a highly-personalised plan but the premise is to eat the right balance of lowfat protein and carbohydrate (such as non-starchy veg), plus a little fruit and monounsaturated fat at every meal.” Most females, he says, need 90g of lowfat protein per meal, while males need 120g. A typical Zone meal might consist of a 120g portion of chicken, fish or a plant-based meat substitute for vegans, three servings of non-starchy vegetables, a small serving of berries for dessert, and 10ml of olive oil for fat.

Watch the calories

Counting calories is not the be all and end all of maintaining a healthy weight. However, Dr Sears says it’s important to be aware of them. “The most proven method to live longer with less chronic disease

is to restrict calories without malnutrition,” he says. “Those calories have to be balanced in protein, carbohydrate and fat to generate the correct levels of hormones needed

to reduce inflammation as well as prevent hunger and fatigue.” This doesn’t necessarily mean feeling deprived of food, though – for example, Zone meals can contain

400 calories each, yet quite a lot of volume if you have the balance of veg right. So some people may even find consuming enough food every day is actually quite tricky.

Essential acids

Omega-3 fatty acids are building blocks for the hormones that turn off inflammation, says Sears, who explains you need to eat at least 3g of good omega-3 sources per day to make enough of these hormones. The average Brit only consumes 150mg of omega-3 fatty acids a day, so many of us might not be getting quite enough. Oily fish, nuts and seeds are good sources. “If you can’t turn off inflammation, it’s unlikely you can repair the tissue damage caused by that inflammation,” says Sears, who points out that unless you’re eating enough fatty

fish regularly, you may need to take omega-3 supplements.