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Anti-inflammatory diet
Food is medicine. It's an age-old saying.
This means you can give your immune system a helping hand every day, for example, with an anti-inflammatory diet.
And who wouldn't want that? Clever, isn't it!
A few years ago, the term 'anti-inflammatory diet' became a hot topic in the media. Authors like Maria Borelius and Food Pharmacy put the concept on the map in Sweden. However, it's something that has been a given in other parts of the world for centuries. Take India and Thailand, for instance, where spices like cinnamon, turmeric, ginger, garlic, coconut milk, fresh basil, and cloves are part of their daily cuisine.
But does this mean we're walking around with inflammation in our bodies all the time? Well, in a way, yes. It partly depends on what we eat.
Some foods support, while others hinder.
Processed foods that are low in fibre, antioxidants, and vitamins, with unnecessarily high amounts of added sugar, as well as some pesticides and unhealthy fats, don't do us much good. They can contribute to inflammation in the gut, which in turn can have a ripple effect.
Spinach, fresh fruit, and avocados make your body and gut very happy, whereas chips dipped in ketchup and pick-and-mix sweets... not so much. Imagine that over time—every hour, every day, every week, every month—the active decisions we make about what we eat will affect our immune system.
Our 'gut soldiers'
Seventy percent of our immune system is located in the gut. So, we want to give our gut the best possible conditions to stay healthy—that means supporting our gut flora, or 'good' bacteria. You could say we have 'gut soldiers' in our intestines, and by providing them with the right fuel, they have the energy to keep fighting off uninvited guests that most of us encounter daily.
But does this mean you can never enjoy a delicious piece of chocolate or a bag of crisps again? Of course not. But if we start making more smart, active choices, it will help support our immune system step by step.
Instead, think about what you can add, rather than what you take away. This can feel like an easier start towards a healthier and more sustainable lifestyle. Every small step towards a happier gut will yield results.
Add more raw vegetables, colourful fruits and veg, experiment with spices, flavour with berries, sprinkle with nuts and seeds, and try swapping your traditional cream for coconut cream. Be a little wild and crazy in the kitchen.
Anti-inflammatory foods
Avocado
Sweet potato
Spinach, kale, rocket
Soya beans
Coconut oil (cold-pressed/organic)
Seeds (e.g., pumpkin and flax seeds) and nuts (e.g., walnuts and almonds)
Coriander, cinnamon, turmeric, garlic, cardamom, cumin, ginger
Lingonberries, blueberries, cloudberries, blackcurrants, raspberries, cherries (if we stick to Nordic berries)
Broccoli
Oily fish
Dark chocolate
Fermented foods like sauerkraut and kimchi
Outdoor activities that energise the body
Take a walk in the woods
Ice skating
Cross-country skiing
Sledging
Picnic
Cycling
Puzzle hunt with the children
Treasure hunt with the children
Go for a run
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