Foods That Reduce Inflammation

If you are interested in reducing inflammation in your body and boosting your immune system, read on and discover some powerful herbs and spices that are easy to add to our everyday diet.....

An Alkaline Diet Can Help To Reduce Inflammation

Inflammation is a response from our immune system to protect it from injury, however, chronic inflammation causes all sorts of problems in the body such as arthritis, diabetes and cancer. Discovering the food, spices and herbs that have an alkalizing effect on the body supports you to convert meals into good medicine.


Spices that help reduce inflammation

Turmeric - Pure Gold For The Body

Like a lot of bitter pungent spices, turmeric has a very strong alkalizing effect on the body and is especially effective in reducing inflammation. There are many ways to take turmeric such as in capsule form or infusions, but my favourite way to add this amazing spice to my diet is to cook with it!

Quality is important

I think that it is worth spending some money on a good quality organic turmeric powder. Some of the less expensive powders are mixed with cheaper ingredients and may contain traces of heavy metals due to pesticides.  Anything that you ingest can either be medicinal or contribute to ill health so it is worth paying the extra to make sure you have a good quality product - your body is worth it. 

Cooking with turmeric

If you like cooking Asian dishes or you just like the flavour of turmeric, you will have no trouble incorporating this delicious spice into your meals, but if Asian cooking is not your thing, why not try this golden paste that you can add to soups, herbal teas or sauces?

  • Put a couple of table spoons of turmeric powder in a pan

  • Over a low heat, slowly add filtered water and stir with a wooden spoon in an anticlockwise direction and with a gentle, conscious rhythm.

  • Keep adding water as the potion slowly simmers. It tends to dry quite quickly so keep adding water to keep it a smooth and silky consistency.

  • Keep stirring and adding water until the paste has been simmering for about 7 minutes (the consistency is like a b├ęchamel sauce)

  • Add a table spoon of coconut oil which helps with the absorption or digestion of the paste by the body, and a couple of teaspoons of freshly ground black pepper (also very important for the absorption of the turmeric)

Other spices that can help to reduce inflammation in your body are:

  • Chili peppers - I'm a bit hooked on chili and I tend to put them in everything from soups to omelettes. The active ingredient is capsaicin which is also what makes them hot
  • Cloves
  • Ginger
  • Cinnamon
  • Black pepper

I put the paste in little recycled spice jars and they will keep for about two weeks in the fridge.  You will want about half a teaspoon three times a day which you can add to anything you like such as fruit juice, smoothies, herbal tea, yoghurt or soup. Taking the whole daily dose in one go is counterproductive as the body can only absorb so much of it at one time.

Another little hack is to mix some linseed, either ground or whole with the paste and add black pepper and a bit of oil. Toast in the oven or in a pan.  It's a great healthy, natural and gentle laxative. It also tastes delicious. Check out this website page to find out how to make crackers with other ingredients that reduce inflammation.


Garlic to reduce inflammation

Garlic - Too good to be true!

Another great alkalizing food is garlic.  As a medicine, it is an antioxidant, antibiotic, anti-fungal, anti-viral, anti-parasitic and anti-partner so it is a lifesaver in many aspects.  You can eat it raw to take advantage of its medicinal properties, but many people find it too strong. This means you may need to be creative in the ways that you eat it.  I have a couple of tricks with garlic as I like my daughters to take it raw when they have a cold.

  • Chop up a few garlic cloves, peel and pulverize them in a pestle and mortar.
  • Add it to a jar and top up /cover with manuka honey or any honey that you like

Take a teaspoon first thing in the morning before breakfast to halt the onset of a cold or last thing at night before bed.

Pesto and hummus are also delicious ways of eating raw garlic:

  • Add fresh basil, olive oil, a clove of raw garlic and lemon juice to a mixer
  • Pound some organic raw almonds, cashews or pine nuts and lightly roast
  • Add to the previous ingredients and mix until it is a paste
  • Try adding sun-dried or sun-blushed tomatoes and some of your favourite spices to add variety

When wild garlic is in season (late April in the UK) forget the basil and garlic cloves and use the garlic leaves instead.  You can add sunflower seeds too, and if you're brave, some fresh chilli.

  • Add one tin of chickpeas, approximately three tablespoons of tahini, olive oil, pepper, lemon juice and one clove of garlic
  • Mix it all up an voila!
  • Try adding fresh herbs or different spices such as paprika, cumin or coriander.
  • You can also add roasted red peppers to sweeten it up, or a bit of chili to spice it up. Adding cayenne pepper and black pepper will add to its alkalizing effect.

Other Alkaline Foods

  • Most green leafy vegetables are anti-inflammatory such as spinach, kale and collard greens.  I start my day with a green smoothie which consists of a handful of spinach, half an avocado, one banana and half a lime. All wizzed up in the blender with some water.  You can add a bit of flax seed as well for more anti-inflammatory power and added omega 3.
  • Nuts are not all alkaline but they can reduce inflammation. Almonds especially, as long as you can eat them OK. Check out my other blog about nuts here.
  • Fatty fish such as mackerel and Salmon. 
  • Fruit such as blueberries and some citric fruit - lemons and limes are excellent
  • Olive oil. The Spanish love a piece of toast with olive oil, tomatoes (another excellent anti-inflammatory food) and garlic. the also just have tomato, olive oil, garlic and oregano as a stand alone salad - really lovely although their tomatoes are amazingly tasty.
  • Herbs and herbal teas such as green tea (I suggest decaf and organic), Rosemary, sage and thyme have great anti-inflammatory properties

The only thing left to say is try to avoid eating too much of the foods that create inflammation in the body such as refined sugar, processed foods, meat, carbohydrates and drinks such as alcohol and sugary soda.


Gorgeous Hearts looks at self-care as a foundation to transform your life into one that supports vitality, joy and confidence.  Reconnecting to the whole of you for a level of wellness that will stop anxiety in its tracks!  You are an amazing, intelligent and intuitive being when you express in harmony, but the excesses of unhealthy lifestyle choices can dull down our potential and eventually make us sick - physically and mentally.  If self-care feels like an uphill battle, click below to book a call with me. It's absolutely free and we can discuss how you can reconnect to a body that is always working with you rather than for you. 

About the Author