If you have chronic pain, carry too much fluid, or have high cholesterol, blood pressure or glucose levels, or find your joints are routinely swollen, your body is most likely inflamed.

While the term inflammation is often casually thrown around, the reality is that few of us really understand what is going on in the body when it comes to inflammation.

So, if you are dealing with fatty liver, arthritis or swollen limbs, here are some easy dietary changes you can make to help your body feel a lot better.

What is inflammation?

The term “inflammation” refers to a natural response by the body that occurs when there is injury or damage to the body’s cells. When this damage is detected, there is increased blood flow to the area or organ that is damaged at a cellular level. Your body also increases production of various molecules that have the job of repairing tissue and eliminating toxins. Inflammation can be experienced as a result of general immune responses repairing cells on a daily basis, as well as a result of chronic disease such as heart disease.

Diet and inflammation

It has been known for some time that our diet, or specifically the balance of key nutrients in our diets, is of much significance when it comes to reducing inflammation.

A recent Australian study, published in the journal Nutrients, compared a Mediterranean style of eating with a regular Western diet and measures of inflammation with 150 older Australians. Over a six-month period, it was found that those following a Mediterranean diet had a reduction in the inflammatory markers that predict chronic disease risk.

More specifically, in the case of pain reduction, a Spanish study published in The Journal of Gerontology examined the link between pain and dietary balance in more than 800 seniors over a three-year period. It was found that the higher the pro-inflammatory balance of the diet, the higher the pain incidence, especially in participants who were less physically active.

Putting it into practice

While many of us might believe we eat healthily, and even already follow a Mediterranean diet, Australian dietary intake data suggests otherwise. Fewer than one in 10 Australians achieve the recommended minimal intake of fresh fruit and vegetables, let alone optimal amounts. Also, the general increase in our consumption of discretionary and processed foods negates the benefits of splashing extra olive oil on your salad.

The reality is, achieving an anti-inflammatory diet most of the time requires focus and consistency – you can’t just pick and choose the parts of the diet you like, like the nuts, oil and red wine, and discard the rest.

In saying that, once you have the basics, it is exceptionally easy to follow an anti-inflammatory style of eating. All you need to do is refocus your efforts on eating more fresh food, eating out less and paying more attention to the oils slipping into your diet courtesy of processed snacks and fast food.

1. Focus on the right mix of fat

Some types of fat increase inflammation in the body, while others actively reduce it, and it is the overall balance of our “good fat” to “bad fat” that directly affects the inflammatory pathways in the body.

In Australia, the intake of processed fats via fast food, snack food and treats such as cakes, biscuits and pastries is relatively high, bumping up our overall intake of processed, pro-inflammatory omega-6 fats.

On the other hand, our overall intake of omega-3 fat, which acts as a powerful anti-inflammatory, and is found primarily in oily fish, nuts and seeds is relatively low. This means for most of us, the easiest way to help naturally reduce inflammation is to eat oily fish such as salmon at least every second day, and a serve of nuts and seeds daily.

More importantly, minimising our intake of takeaway food, fried food and commercial cakes, pastries and biscuits will significantly reduce pro-inflammatory molecules in our body at a cellular level.

2. Load up on fruits and vegetables

The brighter the colour of the fresh fruit or vegetable, the higher the antioxidant content, and the more antioxidants we consume naturally as part of our daily diet, the better it is for the health of our cells long term.

Countries with the longest lifespan and the lowest prevalence of chronic diseases linked to inflammation are known to consume seven to 10 serves of antioxidant-rich fresh fruits and vegetables every single day.

Carotenoids found in brightly coloured orange and red vegetables, and lutein and zeaxanthin, found again in carrots and capsicums as well as in salmon and egg yolks, are two specific antioxidant-rich compounds linked to lower inflammatory markers in the blood.

From a daily food perspective, this means including brightly coloured fresh food at every meal and snack.

3. Eat more fish

The National Heart Foundation recommends Australians consume at least two fish meals per week. Replacing a red meat meal or two each week with seafood will not only significantly increase your intake of omega-3 fat, it will also improve your fat intake ratios overall, whilst lowering your total calorie intake.

Oily fish like salmon and sardines are naturally rich sources of omega-3 fat, but all fish is nutrient-rich. Don’t forget shellfish, too, including prawns, oysters and mussels, which are also extremely nutrient-rich choices.

4. Cut the sugars and refined carbs

Of all the evidence out there about carbohydrate intake, the primary finding is a link between the glycaemic load of the diet and chronic inflammatory conditions including, type 2 diabetes and heart disease. Thanks to a relatively high intake of refined flour and white rice, as well as sugar-rich foods such as juices, soft drinks, fruit yoghurts and snack bars, most of us will have a daily diet with a higher glycaemic load than is ideal to reduce inflammation.

One of the easiest ways to reduce glycaemic load is to shift the focus of your diet from heavy carbs such as bread and rice to lean proteins such as fish, eggs, lean meat and chicken – and plenty of vegetables.

The other key aspect is to get serious about sugar. Liquid sources of concentrated sugars, including juices and soft drinks, should be eliminated entirely as liquid sugars store fat in the liver more readily than other types of carbohydrates and are closely linked to increased inflammation.

5. Get fussy with your oil

One of the most powerful components of the Mediterranean style of eating is the large volume of extra virgin olive oil. Locally produced, Australian extra virgin olive oil has exceptionally high levels of antioxidants, acting as a natural anti-inflammatory protecting cells from damage.

For this reason, if reducing inflammation in your body is your goal, Australian extra virgin olive oil should be the only oil you use, both for cooking and as a salad dressing.

In addition, start to pay more attention to the oils being used to make your food. Scan ingredient lists and avoid any packaged foods that are made with palm or vegetable oils as these will increase the pro-inflammatory omega-6 fats in your diet. Instead, seek out foods that list olive oil or high-oleic sunflower oil among their ingredients.