Anti Inflammatory Diet Plan

I would just like to take you back to January 2013, when my new blog was unveiled. I put together 3 articles which I called the ABC’s of health, energy and fitness.

The C was called ‘It’s all about reducing inflammation’, it is a great article, and that is what I am here to talk about again today.


Some of our bodies are already on fire on the inside, and some of our habits are the same as throwing petrol on that fire.

That’s what I will explain today – How to put that fire out, or at least get it back under control.

Just to recap, inflammation is the body’s biological response of attempting to protect itself. It aims to remove harmful stimuli, such as pathogens, damaged cells and irritants; this is the first step of the healing process.

Inflammation triggers a response from the immune system. Initially inflammation is beneficial as it is used for protection but a lot of the time inflammation can lead to further inflammation (Chronic) which leads to big health problems.

The five signs to look out for inflammation are pain, redness, heat, swelling and loss of function!

What causes the inflammation in the first place?

  • Chronic infections
  • Obesity
  • Environmental toxins (food, water & air)
  • Physiological stress
  • Intensive /endurance training
  • Physical trauma
  • Age
  • Autoimmune disease

If you notice that in the brackets for environmental toxins is food.

In this article I want to discuss the anti inflammatory diet.

Every food we eat gets a response from the body.


There are certain foods contained in many people’s diet today which lead to an increase in inflammation. You can probably guess what kinds of foods these are (fake foods, fried foods, processed foods, refined carbs, coffee, alcohol).

The anti inflammatory diet contains many foods, which I have recommended for other purposes which help to stop and reduce inflammation.

It is a very natural way of improving your health and recovering from illness or injury.

Without inflammation to worry about you will be a lot healthier and less at risk of picking up some very harmful illnesses in the long run.

So what makes up the anti inflammation diet?

This diet is made up of a variety of natural foods packed with nutritional value. There are no processed foods and everything is healthy and wholesome.

So here are the main foods which are contained in the anti inflammation diet:

Inflammation Fighting Fats!

Healthy fats make up a large proportion of the anti inflammation diet. Foods high in Omega-3 fatty acids have been proven to be anti inflammatory so I recommend eating as many of these foods to help fight inflammation.

Fish is a great source so stock up on sardines, salmon, herring and anchovies. Other good sources include extra virgin olive oil, coconut oil, avocado oil and walnuts.

Antioxidant Rich Fruit and Vegetables


Fruit and vegetables are packed full of antioxidants and vitamins, some of these vitamins are proven to be anti inflammatory. Some of the best sources of vegetables include onions, spinach, sweet potato, peppers, garlic, broccoli and other green leafy vegetables.

Good fruits and berries to look out for are blueberries, papaya, pineapple and strawberries. They are packed with high antioxidant content which is great on such a diet.

High Quality Protein

Which proteins you eat are very important. There is a big difference between cheap value meats and grass fed organic meats. The cheap value meats will most likely be packed with hormones and pesticides, which lead to inflammation, whereas grass fed organic meat will help to fight inflammation.

Pick your meat wisely and go for the omega-3 packed grass fed versions as often as you can. Use this rule when it comes to eggs as well. Steak, fish, eggs and poultry and beans (legumes).

These three types of foods form the cornerstone of the anti inflammation diet.

Also herbs and spices including ginger, curcumin, turmeric, oregano and rosemary contain important substances which reduce inflammation and help to limit dangerous free radical production.

Food to Avoid at All Costs on an Anti Inflammation Diet

I have just mentioned the foods that can lead to a reduction of inflammation which will keep you healthy. These foods I’m about to mention are the foods which cause inflammation and you should really avoid these.

It’s a balancing act.

Pro Inflammatory foods:

  • Processed foods
  • Fast food and take aways – deep fried foods especially
  • Omega 6 fats – you can find these in many oils like sunflower and soybean oil.
  • Bread – most wheat and gluten containing products
  • All trans-fats
  • Sugar and flour
  • Bacon and sausages
  • Margarine

Tips to Starting Your Anti Inflammation Diet

The first steps, as with a lot of good diets are to begin to cut out the foods that are holding you back.

So if you regularly eat any of the above foods just mentioned then you need to start to cut them out. Eating these types of foods on an anti inflammation diet completely defeats the purpose of what you are trying to do and will ruin your results.

Even if you don’t suffer from inflammation but want to change your eating habits then following this type of diet will still be good for you. It will increase your health greatly and will help with fat loss.

The next steps would be to begin to introduce anti inflammation foods into your diet. Begin with adding the healthy omega 3 fats. Start to use extra virgin olive oil with your vegetables, coconut oil with your cooking, start snacking with nuts instead of chocolate bars and crisps and start to eat more fresh fish.

Supplementing with a high quality fish oil supplement is also very important.


Hopefully you already eat a lot of fruit and vegetables in your diet, if not then you should start to add them now.

One of the great things about fruit and veg is variety.

There are literally hundreds of different varieties of fruit and vegetables available to us, all packed with goodness and FLAVOUR.

Drink green tea – Drinking green tea is proven to have anti inflammatory benefits. Flavonoids in the tea have anti inflammatory compounds which have been shown to reduce the risk of certain illnesses and diseases. Beware that green tea contains caffeine.

Experiment with herbs and spices  – Bring some life to your cooking and start to mix things up. Many people when cooking will add salt, sugar, mayonnaise and other easy options. Start to add garlic, ginger, turmeric, cayenne and other herbs and spices to give your meal some real flavour without sacrificing the healthiness of the meal.

Cut out foods that cause problems – If you find that you are intolerant to certain foods or you suffer from problems after eating certain foods then cut them out completely. Many people get bad reactions from wheat and gluten containing foods so try cutting out these foods and see if you notice a difference. Eliminate the foods that you suspect cause problems one by one and you will soon uncover the culprit!

I think you are now pretty much ready to go.


Thanks for reading.

Stay Healthy,



14 thoughts on “Anti Inflammatory Diet Plan”

  1. great diet breakfast never ever thought of eating that sort of food
    i eat porridge nearly every morning with fruits and started eating HONEY what are your thoughts on honey 10+ MANUKA HONEY

    1. Hi Peter,

      Glad the diet sheet gave you a few more ideas, we are all guilty of sticking with the same thing for too long.

      Manuka honey, especially the good quality ones 10-20+, are great for the gut and general health because of the antibacterial effects.

      Thanks for the comment, take care


      1. Hi Richard
        A few comments refer to a diet plan, but I can’t see a link to it on this post?
        Also, your club application identifies classes which are too far for me (I live in Yorkshire) am I able to join as an online member?

        1. Hi Kate, Yes we have stopped giving the anti-inflammatory diet plan away as it was attracting the wrong types of visitors to the website.

          Please find the sample diet plan in your inbox.

          If you would like to become an online member, we have a ‘done for you’ option which involves exercise and nutrition, and you can ask for help and
          submit your questions and food diaries. This costs £227 right now (usually £297)

          Or you can do it all 1-1, over Skype. £360 for 3hrs of consultation,usually we split the time into 15-30 minute coaching calls.

          Let me know if you want more details about your preferred option.



  2. Hello Richard,
    As a sufferer of ostioarthritis I have always been interested in anything to do with reducing inflammation. You are already preaching to the converted here and everything you suggest is pure gold.
    Here is my recipe for a really nice tasting healthy breakfast –

    There is no added sugar only natural sugars in fruit. This breakfast will keep you going for most of the day (until late afternoon)
    1-2 kg Muesli base (Health food store in Swansea or Neath)
    Brazil nuts
    Pumpkin seeds
    All the above are mixed in a plastic container with lid and used as required.
    I use 100g topped off with some mixed fruit (I buy a frozen mixture containing blackberries, morello cherries,strawberries, redcurrants and blackcurrants and use 1/3rd of a bag for each breakfast. Add skimmed milk and put in the fridge the night before to allow the cereal grains to swell. This avoids the digestion problems sometimes associated with eating muesli.In extreme cases it can swell in the gut and cause severe pain.
    All the above except muesli base are available from your local food store.
    For those who are not familiar with Muesli base it is mixture of Oats,Barley flakes and wheat flakes.
    It is a fraction of the cost of ready mixed muesli and no added sugar!

    1. Hi Roger,
      Glad you liked the post, inflammation is everywhere and is affecting everyone.

      Thank you SO MUCH for sharing the recipe, it looks a cracker and I will give it a go.

      Take care,


  3. While some people may dismiss herbal remedies as quackery, the use of botanicals is well rooted in medical practice. Ancient doctors methodically collected information about herbs and developed well-defined pharmacopoeias to treat a variety of ailments. More than a quarter of all drugs used today contain active ingredients derived from those same ancient plants..”””

  4. Nice or rather is should say perfect diet, hope many of the people follow this and get benefits. this seems delicious as well. taste and health same time is always a good combo.

  5. hey roger…
    love the walnuts and pumpkins addition – but the plastic containers?….no no !
    lets go shopping together to get some appropriate earthenware or other lidded containers!! my stuff is hanging around still in bags!!
    oh my special friend has just brought me some borsch…yum.
    so richard containers…any sugestions?

    1. yes plastic is bad for sure. nbut we dont live in a perfect world and i use plastic containers when needed.

      its a great question, what are our alternatives? im not sure to be honest so i did a quick google search and found this site.

      metal is the way forward or try going for BPA free plastic containers as they are thought to be made of a safer type of plastic

      hope this helps


  6. Hi there I wonder if you can help? I love my soya and seed toast in the morning but need a ” spread ” of some kind as I have a stricture in my Oesophagus caused by acid reflux , as a result bread literally gets stuck!!!!!! And is so terribly uncomfortable, can I eat honest to goodness good ol pure butter ? It would be the only time I really eat it! Any thoughts people

    1. Hi Alexandra,

      we will answer your question fully during our next couple of podcasts, keep your eyes out.

      Short answer – yes, have butter, its good for you!



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