Our modern lifestyle—characterized by stress, lack of exercise, and high consumption of processed foods—can place long-term strain on the body. An inflammatory response is a natural part of our immune system. Acute inflammation helps the body fight off infections or heal injuries. However, if such processes persist over the long term, they can be associated with various health risks.
A mindful approach to nutrition can help support the body's natural balance.
What does inflammation-conscious eating mean?
An inflammation-conscious diet aims to favor foods known for their balanced nutrient composition, while reducing other products, especially highly processed ones, as much as possible.
Foods that can be eaten preferentially
Fatty acids from fish and plants
Certain polyunsaturated fatty acids—particularly EPA and DHA—are among the best-known nutrients associated with a balanced diet. These occur naturally in cold-water fish such as salmon, sardines, and mackerel, as well as in plant sources such as walnuts, chia seeds, and flaxseed.
Regular consumption of such foods is often associated with a balanced lipid metabolism.
Colorful fruits and vegetables
Colorants such as polyphenols, carotenoids, and flavonoids, as well as vitamin C, are found in foods like blueberries, beets, broccoli, spinach, and carrots. A varied diet can help nourish the body naturally.
Whole grain products
Instead of refined carbohydrates like white bread or rice, you can opt for fiber-rich alternatives like oats, quinoa, or buckwheat. These contribute to healthy digestion—an important factor for overall well-being.
Vegetable oils
Cold-pressed olive oil is an essential component of the Mediterranean diet. It contains secondary plant compounds such as oleocanthal and is well-suited as a base oil for everyday cooking.
Legumes
Lentils, chickpeas, and beans are rich in fiber and provide plant-based protein. They are particularly valuable for a varied diet.
Spices and herbal teas
Spices such as turmeric (with curcumin), ginger or teas made from green tea, fennel and cloves contain natural ingredients that can be part of a balanced diet.
Foods whose consumption should be reduced
Highly processed meat products
Products such as salami, sausages or ham often contain a lot of salt and additives that should not be on the menu every day.
Sugar and sugar-containing products
High sugar consumption can cause blood sugar levels to fluctuate. Consciously reducing your intake is recommended.
White flour products
Products made from refined flours contain little fiber. Whole-grain alternatives usually offer higher nutritional value.
Trans fatty acids
Many convenience foods, fried foods, and baked goods contain hydrogenated fats, and consumption should be kept as low as possible.
High in saturated fats
Excessive consumption of processed meat or high-fat dairy products is not ideal in the long term.
Excessive alcohol consumption
High alcohol consumption can impair intestinal function and trigger undesirable reactions in the body. Conscious and moderate consumption is therefore recommended.
Conclusion
A balanced, natural diet can help keep the body in balance. Choosing foods known for their diverse nutrient density—such as fiber-rich whole grains, vegetables, high-quality oils, and certain fatty acids—can naturally support your diet.