Top 7 Foods to Fight Inflammation This Autumn

Chronic inflammation is a slow, “silent” fire in the body that can wreak havoc on your health over time. Research shows that persistent low-level inflammation contributes to many diseases – including heart disease, diabetes, depression, and even cancer ​podpulse.ai. In fact, some studies suggest inflammation may be an even more important predictor of long-term health than cholesterol levels ​podpulse.ai.

The good news? 

You can fight inflammation through simple diet choices.

As a chiropractic clinic focused on whole-body health, we know that reducing inflammation can relieve joint pain and support your nervous system. In a recent nutrition podcast, Professor Tim Spector and Dr. Federica Amati (leading experts in gut health and nutrition) highlighted seven delicious, science-backed foods to help “cool the flame” of chronic inflammation. Below, we’ll explore these top anti-inflammatory foods, explain why they work, and give you easy tips to enjoy them in your daily meals. Your body (and spine) will thank you!

1. Broccoli – The Sulforaphane Superstar

Broccoli is a classic cruciferous vegetable with an anti-inflammatory punch. It’s rich in a natural plant compound called sulforaphane, which studies show can lower inflammation in the body​podpulse.ai. Sulforaphane even appears to reduce inflammation related to obesity and improve metabolic health in research studies​podpulse.ai. Broccoli and its cruciferous cousins (cauliflower, Brussels sprouts, cabbage, etc.) are also high in fiber and antioxidants, which support a healthy gut and immune system.

• Quick Tip: For maximum benefits, use the “chop and stop” method. Chop broccoli and let it sit for ~10 minutes before cooking – this helps generate more sulforaphane before heat is applied​zoe.com​Even microwaving broccoli (instead of boiling) can triple its sulforaphane content​ zoe.com.

• Easy Recipe Idea: Roast broccoli florets with a drizzle of olive oil, garlic, and a pinch of turmeric for a triple-anti-inflammatory side dish. Or toss steamed broccoli into salads, pasta, or stir-fries. Even broccoli sprouts on your sandwich or salad can give an extra sulforaphane boost!

2. Extra Virgin Olive Oil – Liquid Gold for Inflammation

Extra virgin olive oil (EVOO) isn’t just heart-healthy – it’s packed with polyphenols (antioxidant compounds) that calm inflammation. One of its star polyphenols, oleocanthal, actually works in a similar way to ibuprofen, a common anti-inflammatory drug​ podpulse.ai​nature.com. In fact, the anti-inflammatory effect of high-quality olive oil has been compared to a small dose of ibuprofen​podpulse.ai. EVOO also supports brain and heart health and is a staple of the anti-inflammatory Mediterranean diet.

• Quick Tip: Use extra virgin olive oil daily as your go-to oil for salad dressings, drizzling on veggies, or low-heat cooking. (For high-heat cooking, olive oil is still fine for moderate temps, but you can use avocado or other stable oils if needed.)

• Easy Recipe Idea: Make a simple salad dressing with olive oil, lemon juice, and herbs to pour over salads or steamed veggies. You can also drizzle a tablespoon of EVOO over soups or cooked dishes as a finishing touch – this retains its healthy compounds and adds flavor. Even swapping butter for olive oil when sautéing is an anti-inflammatory upgrade.

3. Dark Chocolate (70%+) – A Sweet Anti-Inflammatory Treat

Yes, you can fight inflammation with dessert! Dark chocolate that’s at least 70% cocoa is rich in flavonoids and polyphenols which have potent antioxidant and anti-inflammatory effects​ podpulse.ai. Cocoa (the key ingredient in dark chocolate) has been shown to help our bodies fend off inflammation and even lower blood pressure​ npr.org. Enjoying a small piece of dark chocolate not only satisfies your sweet tooth, but also provides minerals like magnesium and iron. It’s basically a guilt-free treat when enjoyed in moderation.

• Quick Tip: Choose high-cocoa dark chocolate (70% or higher) – the higher cocoa content means more beneficial polyphenols and less sugar. A little goes a long way. Aim for a few small squares (about 1 ounce or ~20g) as a serving, not the whole bar​podpulse.ai!

• Easy Recipe Idea: Enjoy dark chocolate as an after-dinner treat paired with a handful of berries or nuts. You can also melt dark chocolate and drizzle it over raspberries (another anti-inflammatory food on our list) for a decadent yet healthy dessert. Another idea: stir a spoonful of unsweetened cocoa powder into your morning oatmeal or smoothie for a chocolatey anti-inflammatory boost.

4. Chia Seeds – Tiny Seeds with Big Benefits

Chia seeds may be small, but they are nutritional powerhouses that help fight inflammation. These seeds are loaded with omega-3 fatty acids (ALA) and fiber, both of which are known to reduce inflammation in the body ​health.harvard.edu​health.harvard.edu. Omega-3s from foods like chia support brain, heart, and joint health by dampening inflammatory processes. Chia seeds also provide plant-based protein and antioxidants. By supporting a healthy gut (thanks to all that fiber) and providing anti-inflammatory fats, chia seeds can help calm the body’s inflammation.

• Quick Tip: Add chia seeds to foods you already eat. Sprinkle them on yogurt, oatmeal, or cereal. When mixed with liquid, they swell into a gel, so you can also stir them into smoothies or water to make a simple chia fresca. Grinding or soaking the seeds for a few minutes can make their nutrients easier to absorb.

• Easy Recipe Idea: Make an overnight chia pudding: combine 2 tablespoons of chia seeds with 1/2 cup of your favourite milk (dairy or plant-based), a dash of vanilla, and a little honey. Let it sit in the fridge overnight, and by morning you’ll have a thick pudding. Top it with anti-inflammatory fruits like raspberries or a small piece of chopped dark chocolate for a delicious breakfast or snack.

5. Turmeric – The Golden Spice for Joint Health

Turmeric is the golden yellow spice famous for its powerful anti-inflammatory properties. It contains curcumin, a natural compound that can inhibit inflammatory pathways in the body. In fact, curcumin’s effects are so strong that studies have compared them to anti-inflammatory drugs (NSAIDs) for conditions like arthritis – without the side effects ​pmc.ncbi.nlm.nih.gov. Turmeric can help ease joint pain and has been shown to improve symptoms of knee osteoarthritis in several trials. It’s also being studied for supporting cancer treatments and overall immune health​ podpulse.ai. However, curcumin by itself isn’t easily absorbed, so how you consume turmeric matters.

• Quick Tip: Always pair turmeric with black pepper (and ideally a bit of healthy fat). Black pepper contains piperine, which boosts curcumin absorption significantly​podpulse.ai. Many curry recipes already do this! For example, cooking turmeric in olive oil with a pinch of black pepper in a recipe will maximize its benefits. You can also find golden milk mixtures that include black pepper.

• Easy Recipe Idea: Add a teaspoon of turmeric to soups, stews, or stir-fries (along with pepper). You can also make “golden milk”: warm up milk (or a non-dairy milk) and whisk in turmeric, ginger, cinnamon, a crack of black pepper, and a bit of honey. This soothing drink is a perfect anti-inflammatory evening treat. (Bonus: it might help you sleep better, and good sleep also reduces inflammation​podpulse.ai!)

  
  

6. Raspberries – Fiber-Filled Berry Boosters

 Frozen raspberries are just as nutritious as fresh ones and packed with inflammation-fighting nutrients. Berries, in general, are some of the best fruits you can eat for your health, and raspberries are a standout for fighting inflammation. They are packed with fiber and bioactive compounds (like vitamin C and flavonoids such as anthocyanins) that help lower inflammation in the body​podpulse.ai. Raspberries have been shown to improve inflammatory markers in scientific studies​podpulse.ai – meaning they can actually reduce signs of inflammation in your blood. Their high fiber content also feeds your gut’s good bacteria, which is great for your immune system and can indirectly reduce inflammation too.

• Quick Tip: Enjoy raspberries fresh or frozen – either way, you get the benefits. Frozen raspberries are picked at peak ripeness and flash-frozen, so they retain their nutrients and anti-inflammatory compounds​podpulse.ai. This is great news because you can stock up on frozen berries year-round for smoothies, oatmeal, or healthy desserts.

• Easy Recipe Idea: Toss a handful of raspberries on your morning cereal, oatmeal, or yogurt. For a refreshing anti-inflammatory smoothie, blend frozen raspberries with spinach, a tablespoon of chia seeds, and almond milk. You can even mash up raspberries to use as a naturally sweet spread on whole-grain toast (mix with a bit of chia seed to make a quick chia jam!). Their bright flavor and color make any meal more fun.

  
  

7. Fermented Foods (Sauerkraut & Friends) – Gut-Friendly Inflammation Fighters

Last but not least, fermented foods bring the power of probiotics to your plate. Foods like sauerkraut  (fermented cabbage), kimchi, kefir, yogurt, and kombucha are rich in beneficial bacteria that support your gut health. Since about 70% of your immune system is in your gut, a healthy gut can mean lower overall inflammation​ podpulse.ai. Studies show that eating fermented foods can increase the diversity of your gut microbes and decrease inflammation. In one clinical study, people who added fermented foods to their diet for 10 weeks saw a reduction in multiple inflammatory markers in the blood​med.stanford.edu​med.stanford.edu. By improving your gut microbiome, fermented veggies and yogurts help strengthen your intestinal lining and produce compounds that calm the immune system’s inflammatory response.

• Quick Tip: Include a variety of fermented foods in your diet, and start small if you’re new to them. A few forkfuls of sauerkraut or kimchi, a cup of yogurt or kefir, or a glass of kombucha a day is plenty to introduce beneficial bacteria. If you’re not used to fermented foods, gradually increase the amount to give your digestive system time to adjust.

• Easy Recipe Idea: Use sauerkraut or kimchi as a tangy side condiment with your meals (for example, alongside eggs, salads, or meats). Add a spoon of unsweetened yogurt or kefir to your morning smoothie, or make a parfait with yogurt, berries, and chia seeds. Even swapping out a sugary soda for a bubbly kombucha a few times a week is a gut-friendly, anti-inflammatory choice.

Whole-Body Health: Lifestyle, Diet, and Chiropractic Care

Eating these anti-inflammatory foods regularly can make a big difference in how you feel. Many patients report improvements in joint pain, energy, and even mood when they clean up their diet. Remember, reducing inflammation is a whole-body effort: diet is a huge part, but it works best alongside other healthy habits.

Here are a few extra tips to keep the inflammation down and your wellness up:

• Stay Hydrated & Choose Whole Foods: Drink plenty of water and base your diet around whole, unprocessed foods. Avoiding excessive sugars and processed meats will further reduce inflammatory stress on your body​zoe.com​zoe.com. Aim to eat a diversity of plants – a good goal is 30 different plant foods per week (fruits, veggies, herbs, nuts, etc.) – to nourish your gut bacteria​podpulse.ai.

• Get Moving: Regular exercise (even gentle walks or stretches) helps lower inflammation and keeps your joints limber. Your chiropractor can recommend exercises to support your spinal health, which in turn keeps your nervous system firing on all cylinders.

• Prioritize Sleep and Stress Relief: Quality sleep is when your body repairs and can dial down inflammatory processes. Aim for 7–9 hours of good sleep. Similarly, managing stress through activities like meditation or yoga can lower inflammation (stress hormones can provoke inflammatory responses). Don’t forget relaxation is healing!

• Team Up with Your Chiropractor: Chiropractic adjustments relieve pressure on the nervous system by aligning the spine, which can ease pain and improve communication between your brain and body. When your spine is in alignment, your body can handle stress and heal better. By combining regular chiropractic care with an anti-inflammatory diet, you’re addressing inflammation from both inside and out – chemical and structural. This one-two punch can help reduce pain, improve mobility, and enhance overall nervous system function.

Putting It All Together

Fighting inflammation is not about a strict “diet” or doing everything perfectly – it’s about making consistent, sustainable changes. Try adding one of these anti-inflammatory foods to your meals each day. Maybe start your morning with chia seeds and yogurt, have a salad with olive oil dressing for lunch, or add an extra serving of broccoli at dinner. Small steps lead to big results over time. And don’t be afraid to get creative in the kitchen – healthy food can and should taste great!

By embracing these seven foods and other healthy habits, you’re supporting your body’s natural healing processes. Less inflammation means less joint pain, better digestion, a stronger immune system, and even a happier mood. And as your body becomes less inflamed, your chiropractic adjustments may feel smoother and hold longer, since your tissues will be less irritated and more receptive to healing.

Bottom line: A whole-body approach – nourishing your body with anti-inflammatory foods, staying active, managing stress, and keeping your spine in alignment – can dramatically improve your health and well-being.

We’re here to support you on your journey to feeling your best. Here’s to a spring season of good food, good health, and less inflammation!

---

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie