Dietitian lists foods you can eat to avoid 'dangerous' inflammation

Dietitian lists foods you can eat to avoid 'dangerous' inflammation Millions suffer at least two symptoms and the condition has been linked to life-threatening health problems Millions are suffering two or more symptoms of chronic inflammation as new research shows people are facing daily joint or muscle pain, fatigue, low energy, brain fog or headaches. Experts warn that chronic inflammation can build up over time and has been linked to serious long-term health conditions including type 2 diabetes, cardiovascular disease, obesity and cognitive decline. For many people, the impact goes beyond physical discomfort. Nearly half said inflammation-linked symptoms leave them with less energy, while 31% said their symptoms negatively affect their sleep. More than one in five said their symptoms prevent them from exercising, while 20% said symptoms caused by inflammation make them feel self-conscious. More than half said they simply rest or sleep when symptoms flare up, while 43% rely on over-the-counter pain relief. Just 21% said they actively change their diet to include foods commonly associated with supporting inflammation management. The research also uncovered confusion around which foods may actually help reduce inflammation — particularly among younger adults. While turmeric, ginger and leafy greens are recognised as anti-inflammatory foods, nearly a quarter admitted they do not know which foods are considered anti-inflammatory. Dietitian Corrine Toyn from The Turmeric Co. said: "Whole foods such as vegetables, fruits, wholegrains, legumes, nuts and seeds are rich in antioxidants, fibre, and healthy fats can help support the body’s natural inflammatory response. Adults are recommended to consume around 30g of fibre per day for general health, yet 96% of adults do not meet their fibre intake. "Omega-3 fatty acids found in foods such as walnuts and flaxseeds may help support the body’s inflammatory response by contributing to the production of compounds that help regulate inflammation. Meanwhile, colourful fruits and vegetables provide polyphenols and antioxidants that help protect cells from oxidative stress. "Incorporating spices such as turmeric into the diet may also help support inflammation management. Curcumin, an active compound in turmeric, has been widely studied for its anti-inflammatory and antioxidant properties that support immune function and recovery. However, curcumin is naturally difficult for the body to absorb, so formulations that enhance its bioavailability can help improve uptake and maximise its potential benefits." Corinne also recommends reducing ultra-processed foods, managing stress levels, prioritising rest and quality sleep and exercising regularly, adding: "Regular movement has been shown to help regulate inflammatory responses, improve circulation, and support immune function over time. This does not always mean intense training sessions. "On the contrary, activities such as walking, cycling, swimming, yoga, or strength training a few times per week can all be beneficial. Balancing exercise with adequate recovery is equally important, as overtraining without sufficient rest may have the opposite effect on the body. "The body faces daily pressures, from stress and disrupted sleep to intense schedules and environmental challenges. Supporting recovery through nutrition and lifestyle habits can help maintain balance over time."