3 Food Swaps to Reduce Inflammation

Posted July 2020
Cottage cheese, blueberries, walnuts & cinnamon on Corn Thins slices

Inflammation is a natural process in your body to be able to heal. The issue is when this inflammation continues over a long time and start to cause unwanted damage to the cells of your body. Chronic inflammation is linked with increased risk of diseases like diabetes, insulin resistance, heart disease and cancer. The good news is food can help reduce this inflammatory response in your body. Foods are a powerful tool to help reduce inflammation especially whole foods like fruits, vegetables, nuts and seeds, seafood, and whole grains. These have a matrix of food components which include healthy fats, vitamins, minerals, antioxidants, and phytonutrients which help to combat inflammation.

The bad news is foods can also increase the inflammatory reactions in your body. Foods with added sugars and unhealthier fats like saturated and trans fats are promoters of inflammation. Try these 3 food and drink swaps to keep your body in a healthier state:

  1. Swap the sugary drink for mineral water with a squeeze of lemon or orange juice.

The soft drinks are not the only culprit here but also store-bought fruit juice. A glass of juice can have just as much sugar if not more than a regular can of soft drink. Also be mindful of sports drinks which can have 34g of sugar in one single bottle!

Instead opt for water or for something interesting try mineral water with a squeeze of lemon or orange juice from the fruit itself.

  1. Swap the raisin bread for Corn Thins™ slices

Raisin bread can have fibre but can also have over 18g of added sugar! Try instead this easy swap of 2 Corn Thins™ slices with cottage cheese, cinnamon, and fresh berries on top.

  1. Swap Steak for Salmon

Moderation is key and including red meat up to 350-500g is what the World Cancer Research Fund recommends reducing your risk of cancers like colorectal cancer. Be sure to select the leaner cuts of meat and trim any excess fat as this fat is called saturated fat. Saturated fat promotes inflammation and is not helpful for healthy cholesterol levels either.

Try swapping red meat for seafood like salmon 2 to 3 times a week with 100g of cooked fish being a serve. Seafood has anti-inflammatory omega 3 polyunsaturated fat. This fat promotes optimal brain, heart, artery, and eye health just to name a few benefits.


Take home message: You may not be able to control every aspect which promotes inflammation, but you can take control of the food choices you make. Try including these 3 easy swaps in your diet to assist your body in reducing inflammation.

  • Article By:
    • Ashleigh Felth…