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19
01
2015

Anti-Inflammatory Foods

Inflammation is an important part of training and should be encouraged. However, away from training there may be a benefit from including anti-inflammatory foods into your diet. This strategy may be useful for minimizing potential inflammation from stress, training, genetics, and various lifestyle factors which could impact on health and performance.

Increasing your fiber intake with fresh fruits and vegetables, in particular berries and whole grains, is also a good way to increase the amount of anti-inflammatory foods in your diet. Look for lots of colour from berries, orange and yellow fruits and vegetables, and dark leafy greens.

One additional tip would be to include anti-inflammatory spices such as ginger and turmeric into your diet. Green tea and dark chocolate are also good choices. The table below provides guidelines on what foods you need to include in your diet and when to optimize the foods anti-inflammatory properties.

Table 1. Anti-inflammatory foods summary

Good OK Avoid
Olive oilSpinach

Garlic

Grapefruit

Green beans

Cauliflower

Lemons

Broccoli

Peppers

Courgettes

Eggs

Onion

Asparagus

Tumeric

Cinnamon

FigsDates

Pears

Sweet potato

Almonds

Flax seed

Rhubarb

Oats

Chicken

Turkey

Yogurt

Cottage cheese

Venison

Salmon, tuna, mackeral

PastriesSugar

Sweets

Daily milk chocolate

Ice cream

Cheese

White pasta or rice

Sweeteners

Alcohol

Rice Crispies

Coco pops

Every day away from training Daily, at any time Once a week
Examples
Parma ham and mushroom omelette 

Poached eggs with asparagus and olive oil

 

Hot water with lemon and honey

 

Peanut butter on celery

 

Steamed vegetables with olive oil

 

Cauliflower mashed potato

 

George Foreman grilled asparagus wrapped in Parma ham drizzled with oil

Muesli with yoghurt and fruit 

Stewed Rhubarb and custard

 

Chilli with baked sweet potato

 

Baked sweet potato with low fat cottage cheese and walnuts

 

Poached chicken with home-made curry sauce

 

Grilled venison with roasted vegetables

 

Total yoghurt with honey and dates

Beers, spirits, wines 

Crisps

 

Pastry

 

Chocolate

 

Cake