Joint pain, digestive problems, persistent fatigue, skin problems, tendonitis, endometriosis, or diabetes—all of these different complaints can be signs of chronic inflammation. Diet plays a crucial role here: It can reduce this inflammation or, conversely, promote it. So, what diet should you adopt to combat this inflammation? This article provides concrete tips on which foods to favor and which to avoid.
What is chronic inflammation?
Chronic inflammation is an abnormal immune system response often triggered by factors inherent in our modern lifestyle, such as obesity, microbiota imbalance, stress, allergens, toxic substances, and lack of restorative sleep. Unlike acute inflammation, which is temporary and healing, chronic inflammation persists, damages tissues and organs, and can lead to serious illness.
Foods to choose from:
Foods rich in omega-3 fatty acids
Omega-3 fatty acids are powerful anti-inflammatories. They support the heart, joints, and brain and facilitate the secretion of certain molecules that trigger the resolution phase of acute inflammation. To increase your omega-3 intake, consume:
Small fatty fish (sardines, mackerel, anchovies, herring) two to three times a week.
Eggs from chickens fed with flaxseed or produced with the Bleu Blanc Cœur logo.
Flaxseed or rapeseed oil for seasoning salads
. Chia seeds.
Foods rich in Omega-7 and 9
Omega-7 and 9 complement omega-3 and are beneficial for the heart and lipid metabolism. Include the following in your diet:
Olive oil
almonds avocados
Macadamia nuts
Foods rich in polyphenols
Polyphenols protect our body’s cells and reduce inflammation. They are found primarily in plants. For a diet rich in polyphenols:
Varied, organic and seasonal
fruits and vegetables Green tea, Matcha
tea Colorful fruits and vegetables (beets, berries, pomegranate)
Aromatic herbs and spices
Herbs and spices are not only delicious, they also have anti-inflammatory properties. Add them to your dishes regularly:
Garlic, onions, oregano, parsley, basil, wild garlic,
turmeric (with a little fat for better absorption)
, ginger, fenugreek,
Ceylon cinnamon (preferably Chinese cinnamon)
Probiotic-rich foods
Joint pain, digestive problems, persistent fatigue, skin problems, tendonitis, endometriosis, or diabetes—all of these different complaints can be signs of chronic inflammation. Diet plays a crucial role here: It can reduce this inflammation or, conversely, promote it. So, what diet should you adopt to combat this inflammation? This article provides concrete tips on which foods to favor and which to avoid.
What is chronic inflammation?
Chronic inflammation is an abnormal immune system response often triggered by factors inherent in our modern lifestyle, such as obesity, microbiota imbalance, stress, allergens, toxic substances, and lack of restorative sleep. Unlike acute inflammation, which is temporary and healing, chronic inflammation persists, damages tissues and organs, and can lead to serious illness.
Foods to choose from:
Foods rich in omega-3 fatty acids
Omega-3 fatty acids are powerful anti-inflammatories. They support the heart, joints, and brain and facilitate the secretion of certain molecules that trigger the resolution phase of acute inflammation. To increase your omega-3 intake, consume:
Small fatty fish (sardines, mackerel, anchovies, herring) two to three times a week.
Eggs from chickens fed with flaxseed or produced with the Bleu Blanc Cœur logo.
Flaxseed or rapeseed oil for seasoning salads
. Chia seeds.
Foods rich in Omega-7 and 9
Omega-7 and 9 complement omega-3 and are beneficial for the heart and lipid metabolism. Include the following in your diet:
Olive oil
almonds avocados
Macadamia nuts
Foods rich in polyphenols
Polyphenols protect our body’s cells and reduce inflammation. They are found primarily in plants. For a diet rich in polyphenols:
Varied, organic and seasonal
fruits and vegetables Green tea, Matcha
tea Colorful fruits and vegetables (beets, berries, pomegranate)
Aromatic herbs and spices
Herbs and spices are not only delicious, they also have anti-inflammatory properties. Add them to your dishes regularly:
Garlic, onions, oregano, parsley, basil, wild garlic,
turmeric (with a little fat for better absorption)
, ginger, fenugreek,
Ceylon cinnamon (preferably Chinese cinnamon)
Probiotic-rich foods
