If you’re dealing with persistent bloating or joint pain, it may be time to make an effort to lower your inflammation levels—and what you eat plays a critical role. While inflammation is a natural part of the body’s immune response, chronic inflammation can contribute to uncomfortable, longer-term issues like bloating and aching joints. But making some adjustments to your lifestyle and diet can make a major difference and result in greater wellbeing and comfort.
According to Dr. Olalekan Otulana, a General Practitioner and Physician, “diet plays a very important role alongside overall lifestyle” in reducing inflammation. We asked him about his top choices for anti-inflammatory foods that can help keep bloating and achy joints at bay. Find all of his recommendations, from fatty fish to garlic, below.
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1. Fatty Fish
Love seafood? You're in luck! Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which offer powerful anti-inflammatory benefits. "They help reduce stiffness and joint pain," says Dr. Otulana. He recommends adding them in your meals two to three times per week. Try them grilled, baked, or added to salads. Your taste buds and your body will love them!
2. Turmeric
Turmeric is more than just a bright, tasty spice. The active compound of this earthy ingredient, curcumin, is packed with anti-inflammatory properties. However, it's important to note that it works best when paired with black pepper and a bit of fat for optimal absorption. "Adding turmeric and black pepper into soups, stews, [and] curries is an easy way to include it in," Dr. Otulana recommends. And it's delicious!
3. Ginger
Ginger is another fantastic anti-inflammatory spice, especially for the gut and joints. "Research shows it reduces inflammation in the gut and joints," Dr. Otulana explains. Fresh ginger is easy to grate into stir-fries, blend into smoothies, or steep into a soothing tea. All in all, it's a perfect, easy ingredient for supporting digestion and reducing pain.
4. Berries
Berries offer a ton of great benefits for your whole body. Blueberries, strawberries, raspberries, and others are rich in inflammation-fighting antioxidants called anthocyanins. "A handful [with] breakfast oats, yoghurt, or as a snack is ideal," says Dr. Otulana. Not only are they easy to eat daily, but they also make a delicious, nutrient-packed ingredient.
5. Leafy Greens
Don't forget to eat those greens! Options like spinach, kale, and Swiss chard are packed with vitamins, minerals, and polyphenols that offer anti-inflammatory benefits. "They are versatile in salads, blended in smoothies, or added to omelettes and soups," Dr. Otulana notes. However, he cautions: "If you have a condition such as Crohn’s, see a nutritionist, as leafy greens have been linked to worsening flare-ups." Good to know!
6. Nuts
When it comes to healthy snacks, it doesn't get much better than nuts. Not only are they packed with protein, healthy fats, and fiber, but munching on them regularly can also help lower inflammation. "A small daily handful as a snack or sprinkled onto meals works well," advises Dr. Otulana. Just be mindful of portions if you're watching your calorie intake.
7. Extra Virgin Olive Oil
There really is something to the Mediterranean diet. Extra virgin olive oil is a staple, and it contains oleocanthal, a compound with natural anti-inflammatory properties. "It acts similarly to ibuprofen in dampening inflammation," Dr. Otulana explains. Drizzle over salads or cook vegetables with it—this ingredient works in just about any recipe under the sun.
8. Garlic
It's a good thing garlic is so delicious, because it's great at lowering inflammation. "It contains sulphur compounds that have been shown to reduce inflammatory markers in the body," says Dr. Otulana. Add it to pasta sauces, stir-fries, roasted veggies—or anything your garlic-loving heart desires.
