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  • Writer's pictureTangible Wellness

Anti-Inflammatory Diet

By Byshan Francis, University of Toronto Nutrition and Chemistry Candidate, 2025

Hi friends! Let's talk about inflammation. No, not the red, angry kind you get from stubbing your toe or dealing with a pesky mosquito bite, but the kind that quietly brews inside your body contributing to health concerns and risk for disease.

Before we dive into some practical tips, it's important to note that the scientific community does not have enough reliable research to connect inflammation to specific foods whether they be contributors or if they help to prevent or treat inflammation. This is due in part, to the fact that there are so many other contributing factors to our health status like genetics, activity, sleep, stress and more. Overall, it’s essential to know that diet isn’t the only important thing in this discussion, physical activity, mental health, and more are an important part of a healthy lifestyle and risk reduction.

So, what's the deal with inflammation anyway? Well, think of it as your body's natural defence mechanism against invaders like bacteria and viruses. However, when inflammation becomes However, when inflammation becomes chronic – like a pesky mosquito in the summer – it can lead to a host of health issues, from heart disease to arthritis. Not cool, right?

The Mediterranean diet is the one most often linked as an anti-inflammatory diet. It's specifically recommended for high cholesterol and for osteoarthritis treatment. Even without clear connecting evidence, this is a healthy style of eating to strive for with multiple health benefits that we often recommend.

Let's break it down:

1. Loads of Fruits and Veggies: Say hello to Mother Nature's gift to your taste buds! The Mediterranean diet is chock-full of fruits and veggies bursting with antioxidants and anti-inflammatory properties. Think tomatoes, spinach, kale, and berries – the more colours, the better!

2. Whole Grains for Days: Whole grains like quinoa, brown rice, and whole wheat bread are fibre-rich wonders keep you feeling full and satisfied with wonderful health benefits for your heart and your gut.

3. Healthy Fats FTW: Avocado lovers, rejoice! The Mediterranean diet is all about embracing healthy fats like those found in olive oil, nuts, and fatty fish like salmon and mackerel.

4. Lean Protein Power: The Mediterranean diet features lean sources of protein like poultry, beans, and legumes, giving your muscles the fuel they need without adding fuel to the inflammation fire.

5. Spice It Up: Time to raid your spice rack! Herbs and spices like turmeric, ginger, garlic, and cinnamon not only add flavour to your meals but also have health benefits associated with improving your health.

The beauty of the Mediterranean diet lies in its flexibility. It's all about balance, not deprivation. There’s no point in following this change in foods if you cannot still enjoy the foods that give you joy like desserts and snacks!

So, there you have it – the lowdown on the Mediterranean diet when it comes to battling inflammation. It's not about following strict rules or depriving yourself of the foods you love; it's about embracing a delicious way of eating that nourishes your body from the inside out.

Have questions or want to book an appointment? Contact us, or book here, we love to help!



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