What should you eat when your body is inflamed? 5 anti-inflammatory foods and practical tips for an anti-inflammatory diet!
Health2026-08-12
8 Mins Read
Do you often feel exhausted despite getting enough sleep? Struggle with frequent digestive discomfort, recurring skin sensitivity or persistent aches and pains in your joints? While these symptoms may seem unrelated, they could all be linked to one underlying issue: chronic inflammation.
What are the symptoms of inflammation? Which foods may help support an anti-inflammatory lifestyle? And how can chronic inflammation affect your health? In simple terms, a diet high in sugar, lack of physical activity, chronic stress and insufficient sleep may contribute to a persistent state of low-grade inflammation in the body. The good news is that many people can help reduce their inflammation risk through a balanced diet and healthy lifestyle habits.
In this article, we'll explore the common symptoms and potential health effects of chronic inflammation, as well as five anti-inflammatory foods that are worth adding to your everyday meals.
Quick answers to anti-inflammatory eating
Q1: What is chronic inflammation?
Q2: What causes inflammation in the body?
Q3: What are the symptoms of inflammation?
Q4: What foods may help reduce inflammation?
What is chronic inflammation?
To understand chronic inflammation, it helps to first look at acute inflammation. If you accidentally cut your finger, the wound may become red, swollen and painful. This is acute inflammation, a normal response that helps the body fight bacteria and repair damaged tissue. Think of it as the body's emergency response system. Once the problem has been resolved, the inflammation usually subsides within a few days or weeks.
Chronic inflammation, however, is a very different condition. Even when there is no obvious injury or infection, the immune system continues to send out inflammatory signals. This low-grade inflammatory state can persist for months or even years and, although it may not cause noticeable symptoms at first, it can gradually affect your health over time.
Put simply, acute inflammation is like a fire brigade that leaves once the fire has been put out. Chronic inflammation, by contrast, is like a slow-burning flame that never quite goes out, quietly affecting the body's organs and tissues and gradually impairing normal bodily functions.
What health problems can chronic inflammation lead to?
Research suggests that chronic low-grade inflammation is associated with an increased risk of a range of serious health conditions, including:
- Cardiovascular disease: Inflammation may contribute to the formation and progression of atherosclerotic plaques in the arteries.
- Type 2 diabetes: Chronic inflammation can interfere with the body's normal insulin function and glucose regulation.
- Cancer: Long-term inflammation may have been associated with an increased risk of certain types of cancer.
- Autoimmune diseases: Persistently elevated inflammatory activity may be linked to impaired immune regulation.
- Accelerated ageing: A phenomenon known as "inflammaging" refers to the long-term effects of chronic inflammation and oxidative stress, which may reduce the body's ability to repair and maintain tissues effectively.
One of the challenges of chronic inflammation is that it often develops quietly and can easily be dismissed as a collection of minor health complaints. Many people may not realise the impact it is having on their wellbeing until more persistent health problems begin to emerge.
Common symptoms of chronic inflammation
Unlike a cold or fever, chronic inflammation does not usually cause immediate or obvious discomfort. However, the body may still send out subtle warning signs. If you frequently experience any of the following symptoms, it could indicate that your body is in a state of chronic inflammation:
Symptom category | Common signs |
Persistent fatigue | |
Persistent fatigue | Feeling tired and lacking energy despite getting 7 to 8 |
Digestive discomfort | |
Digestive discomfort | Stress-related diarrhoea, acid reflux, bloating or indigestion |
Memory and concentration problems | |
Memory and concentration problems | Slower thinking, difficulty concentrating or becoming more forgetful |
Joint discomfort | |
Joint discomfort | Stiffness or pain in the knees, lower back or other joints, particularly in the morning or after prolonged sitting |
Skin problems | |
Skin problems | Frequent breakouts, dull skin, eczema or recurring allergic reactions |
Reduced immunity | |
Reduced immunity | Getting ill more often than before or taking longer to recover from illness |
Unexplained weight gain | |
Unexplained weight gain | Increasing waist circumference or body fat despite no significant change in food intake |
If these symptoms occur regularly, it may be worth paying closer attention to your body's warning signs and taking steps to improve your diet and lifestyle habits.
5 anti-inflammatory foods
The principle behind an anti-inflammatory diet is simple: eat more foods that help calm inflammation and less of the foods that may fuel it. Here are five anti-inflammatory foods that are widely available in Hong Kong and can be easily incorporated into your everyday meals.
1. Turmeric: Nature's golden anti-inflammatory
Turmeric contains an active compound called curcumin, which has been widely studied for its anti-inflammatory and antioxidant properties. It may help support the body's natural response to inflammation while also helping to neutralise free radicals that can contribute to cellular damage and ageing.
- Curcumin is a fat-soluble compound, meaning it is absorbed more effectively when consumed with healthy fats.
- How to enjoy it: Add turmeric to scrambled eggs, curries, soups or soy milk. Pairing turmeric with black pepper is particularly beneficial, as piperine, a compound found in black pepper, may enhance the body's absorption of curcumin.
- Turmeric powder is widely available in supermarkets, spice shops and health food stores.
2. Dark green leafy vegetables: An antioxidant powerhouse
Vegetables such as spinach and kale are rich in fibre, folate and plant compounds that help support normal cellular function and overall health. They form an important foundation of an anti-inflammatory eating pattern and should make up a significant proportion of your daily vegetable intake.
- Rich in antioxidants and phytonutrients that may help reduce oxidative stress in the body.
- How to enjoy them: Lightly blanch them as a side dish, or add them to smoothies and salads. Aim for at least 500g of vegetables per day and include a variety of colours where possible.
- Spinach is available year-round in markets and supermarkets, while kale is commonly found in larger supermarkets and health food stores.
3. Blueberries and other berries: Packed with anthocyanins
Blueberries, strawberries and cranberries are rich in anthocyanins, polyphenols and vitamin C. These naturally occurring plant compounds are known for their antioxidant properties and may help support the body's inflammatory response.
Some studies suggest that anthocyanins found in blueberries may contribute to cognitive and metabolic health. However, any potential benefits should be considered as part of an overall healthy diet and lifestyle.
- Anthocyanins are powerful antioxidants that may help support healthy inflammatory balance.
- How to enjoy them: Frozen berries are often a more affordable option than fresh berries and can be added to yoghurt, porridge, overnight oats or smoothies.
- Fresh and frozen berries are widely available in supermarkets throughout Hong Kong.
4. Nuts: A source of healthy fats
Walnuts, almonds, hazelnuts and cashews provide a combination of healthy fats, plant protein and dietary fibre. They make a nutritious snack and can be a healthier alternative to highly processed foods.
- Rich in unsaturated fats and vitamin E, which may help support overall health.
- How to enjoy them: A small handful (around 30g) per day makes a convenient snack. Choose unsalted varieties with no added sugar where possible.
- A wide range of nuts can be found in supermarkets and speciality snack stores.
5. Salmon, mackerel and sardine: Rich sources of omega-3 fatty acids
Oily fish are among the best-known foods associated with an anti-inflammatory diet. Their benefits largely come from their high levels of omega-3 fatty acids, particularly EPA and DHA, which play a role in supporting the body's normal inflammatory processes.
- Omega-3 fatty acids may help regulate the production of inflammatory compounds in the body.
- How to enjoy them: Aim to eat oily fish at least twice a week, with each serving being around 140g. Mackerel is often a more budget-friendly choice than salmon while still providing valuable omega-3 fatty acids. Some guidelines suggest that people with cardiovascular disease or hypertriglyceridaemia may benefit from higher omega-3 intake depending on their individual circumstances. It is advisable to consult a doctor or registered dietitian for personalised dietary advice.
- Fresh and frozen salmon and mackerel are widely available in wet markets and supermarkets.
How can you follow an anti-inflammatory diet?
An anti-inflammatory diet is not a strict meal plan but rather a healthier way of eating. By following a few simple principles, you can easily incorporate it into your everyday routine:
1. Choose whole foods more often and limit highly processed foods
Focus on foods that are as close to their natural state as possible, while reducing your intake of heavily processed products.
2. Include vegetables with every meal
Aim to have at least one serving of vegetables at each meal. The greater the variety of colours on your plate, the better.
3. Swap half of your refined carbohydrates for whole grains
Replace half of your usual portion of white rice with brown rice, oats or quinoa to increase your intake of fibre and nutrients.
4. Choose healthier fats
Use olive oil for cooking where possible, and reduce your consumption of butter and animal fats.
5. Cut back on processed foods
Limit highly processed foods such as packaged snacks, instant noodles and certain canned products, which may contain high levels of salt, sugar or unhealthy fats.
6. Reduce your sugar intake
Cut down on desserts and sugary drinks, and choose fresh fruit as a naturally sweet alternative when possible.
Frequently asked questions (FAQs)
Q1: What foods should you avoid if you have inflammation?
Q2: How long does it take for an anti-inflammatory diet to work?
Q3: Will eating anti-inflammatory foods every day prevent inflammation completely?
Building an anti-inflammatory lifestyle starts today
Chronic inflammation does not develop overnight. It is often the result of long-term dietary and lifestyle habits. When the body is repeatedly exposed to high blood sugar levels, poor dietary choices and ongoing physical or mental stress, low-grade inflammation can persist in the background and may contribute to wider health concerns over time.
The good news is that an anti-inflammatory diet doesn't require expensive ingredients or complicated recipes. By incorporating more anti-inflammatory foods into your daily meals and reducing your intake of sugary, fried and highly processed foods, you can help lower the risk of chronic inflammation and support your overall health.
The dietary recommendations above are intended as general guidance only and should not replace professional medical or nutritional advice. Individual dietary needs may vary depending on your health condition and personal circumstances. If you are allergic to any of the foods mentioned, or have specific dietary restrictions, you should avoid consuming them. If you have a chronic medical condition, are receiving treatment, or have any questions about your dietary needs, consult your doctor or a registered dietitian before making significant changes to your diet.
If symptoms associated with chronic inflammation persist or begin to affect your daily life, it is important to seek professional medical advice. Appropriate healthcare support and medical protection can also help you and your family better safeguard your long-term health and wellbeing.
Other superfoods and related recipes: Salmon | Kale | Avocado | Quinoa
- Panahi, Y. et al. (2016) “Curcumin lowers serum lipids and uric acid in subjects with nonalcoholic fatty liver disease: a randomized controlled trial”, Journal of Cardiovascular Pharmacology, 68(3), pp. 223-229.
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- Alimohammadi, M. et al. (2025) “Anti-inflammatory Effects of Curcumin in Cancer Patients: A Systematic Review and Meta-analysis of Randomized Controlled Trials”, Indian Journal of Clinical Biochemistry, (in press).
- Jafarirad, S. et al. (2025) “Effects of curcumin on serum inflammatory biomarkers in patients with knee osteoarthritis: a systematic review and meta-analysis of randomized controlled trials”, BMC Complementary Medicine and Therapies.
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- Schultz, H. et al. (2020) Diet rich in dark green leafy vegetables associated with decreased systemic C-reactive protein (CRP) levels, Penn Medicine Study.
- Barone, R. et al. (2019) “Trihydroxy-stilbenes: Resveratrol”, in Table 2, PMC.
- McAnulty, L.S. et al. (2014) “Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running”, Applied Physiology, Nutrition, and Metabolism.
- Vendrame, S. et al. (2016) “Six-week consumption of a wild blueberry powder drink increases natural killer cells and reduces inflammation in healthy subjects”, Nutrition Research.
- Riso, P. et al. (2025) “Anti-Inflammatory and Joint-Protective Effects of Blueberries in a Monosodium Iodoacetate (MIA)-Induced Rat Model of Osteoarthritis”, Nutrients, 17(13), p. 2134.
- Johnson, S.A. et al. (2025) “Preventive Effects of Bioactive Compounds in Blueberries (Vaccinium spp.) against Chronic Diseases and Their Molecular Mechanisms”, ScienceDirect.
- Guasch-Ferré, M. et al. (2017) “Nut consumption and risk of cardiovascular disease”, Journal of the American College of Cardiology, 70(20), pp. 2519-2532.
- Ros, E. (2010) “Health benefits of nut consumption”, Nutrients, 2(7), pp. 652-682.
- Lima, M.M. et al. (2025) “Ingesting Nuts Can Regulate Adipokines Expression in Individuals Living with Overweight and Obesity: A Narrative Review of What Is Known So Far”, Nutrients, 17(13), p. 2138.
- Cardoso, B.R. et al. (2025) “Nut consumption in chronic kidney disease: a systematic review”, PMC.
- Calder, P.C. (2017) “Omega-3 fatty acids and inflammatory processes: from molecules to man”, Biochemical Society Transactions, 45(5), pp. 1105-1115.
- Serhan, C.N. et al. (2005) “Resolvins and docosanoids: novel lipid mediators that resolve inflammation”, PMC.
- Mozaffarian, D. and Wu, J.H.Y. (2011) “Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events”, Journal of the American College of Cardiology, 58(20), pp. 2047-2067.
- Table 1 (2020) “Omega 3 fatty acids in Mackerel, Salmon, Sardines: anti-inflammatory, cardio-protective effects”, Marine Drugs, 18(265).
Information and materials provided is general in nature and does not constitute medical or health advice from AXA Hong Kong and is on an “as is” and “as-available” basis without representation and/or warranty of any kind, either express or implied. While AXA Hong Kong has taken reasonable care in providing such information and materials, they are not specific to your investment objective, financial situation, health or medical conditions or particular needs. No warranty or responsibility is assumed by AXA Hong Kong and our related or holding companies regarding non-infringement, security, accuracy, completeness, adequacy, reasonableness, fitness for a purpose or free from computer viruses in connection with the information and materials provided. AXA Hong Kong and our related companies and holding companies do not accept any liability for any loss, damage, cost or other expense, whether wholly or partially, directly or indirectly, arising from any error, inaccuracy or omission of the information and materials to the extent that such liability is not excluded by law.
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