I didn’t used to care about “inflammation.” It sounded like one of those vague words doctors throw around when they don’t know what’s wrong. But then you wake up with stiff knees at 35, or you’re constantly bloated after meals, and suddenly you start paying attention. For me it wasn’t one big dramatic health scare, it was lots of small annoyances stacking up until I got fed up. And the more I dug into it, the more obvious it became: food matters. Some of it cools the fire, some of it stokes it. Following an anti-inflammatory diet isn’t a strict set of rules, it’s more like nudging your choices in a better direction. Anyway, here’s the stuff that helped me.
The Foods I Lean On Now
Fish with actual fat in it
People love to say “eat salmon,” which is fine, but nobody talks about sardines. Cheap, tinned, a bit smelly, but honestly? Brilliant on toast with a squeeze of lemon. They’re full of omega-3, the fat that calms inflammation instead of poking it. I swapped out beef once or twice a week for salmon or mackerel. Did I notice a miracle? No. But I stopped feeling like I needed a nap straight after dinner. That’s something.
Greens (even if you hate salad)
I’m not a salad guy. Never was. But spinach is sneaky – it disappears into omelettes or pasta sauces and you don’t even know it’s there. Kale, on the other hand… well, it’s more obvious, but blend it in a smoothie with banana and peanut butter and it’s fine. These greens are full of antioxidants and all the alphabet vitamins. Do I feel them working? Not really. Do I feel more sluggish when I skip them for a week? Yeah. That’s enough proof for me.
Berries, frozen or not
Berries are the one easy win. Blueberries, raspberries, strawberries – fresh if you can, frozen if you can’t. Frozen are just as good, and they don’t go mouldy in three days. I keep a bag in the freezer and dump them on porridge. They taste like dessert but they’re full of stuff that lowers inflammation. I used to reach for biscuits mid-afternoon. Now it’s berries. Not always, but more often.
Nuts and seeds (but not half a bag)
Almonds, walnuts, chia seeds, flaxseed – they all do slightly different things but the gist is the same: fibre, protein, and healthy fats. I keep a jar on my desk. A handful keeps me from hitting the vending machine. But here’s the thing: they’re calorie bombs. A handful is good, half a bag is not. Learned that the hard way. Still, better than crisps. 
Olive oil instead of butter
I grew up slathering butter on everything. Swapping it for olive oil felt wrong at first, but now I’d miss it if it wasn’t there. Roasted veg, salads, even just bread and oil – it’s good. Extra virgin olive oil has compounds that support heart and artery health. I’m not saying butter is evil, but the more I use olive oil, the better I feel.
The Stuff I’ve Cut Back On (Not Quit, Just Cut)
Processed meats
Bacon, sausages, deli ham – they taste amazing, we all know that. But they’re packed with preservatives and fat that just keep your body simmering. I haven’t given them up. I still eat bacon, just not five mornings a week. Once in a while. It feels more like a treat now anyway.
Sugar and white carbs
The muffin with your latte. The fizzy drink at 3pm. That quick hit, then the crash. Over time, the crash feeds inflammation. Wholegrains, fruit, yoghurt – less exciting but steadier. I swapped soda for sparkling water with lime. Sounds boring but I don’t miss it now. Well, not much.
Fried food
Yeah, fried chicken. Chips. Onion rings. Delicious, obviously, but the oils used in most fryers are heavy in omega-6, which pushes the body toward inflammation. Doesn’t mean you never eat them. Just means not every other night. I use an air fryer at home now. Not the same, but close enough, and I don’t feel grim after.
Wrapping It Up
Inflammation is sneaky. You don’t see it, you just feel off. Achy, tired, digestion all over the place. The fix isn’t sexy. It’s not a 30-day detox or some supplement stack. It’s boring stuff like eating more fish, greens, berries, nuts, and olive oil. And backing off bacon, muffins, and fried chicken. You don’t have to nail it 100%. Just tilt the balance.
If you care about long-term health and vitality, these are the swaps worth making. Start with one. Olive oil instead of butter. Or frozen berries instead of biscuits. That’s it. You’ll notice something. And once you notice, you’ll want to keep going.