Humans have evolved over thousands of years with certain foods and food types to which our immune system has adapted.

Since the technological revolution beginning about 50 years ago, newly developed foods have been introduced as part of a healthy food plan which your immune system has not had time to adapt to; these food types come face to face with your immune system and  your immune system sees it as it sees newly evolved bacteria or virus and triggers a reaction such as pain, diarrhoea, constipation, breathing difficulties, itching etc to protect you. This reaction is called inflammation.  Inflammation is part of your body’s defence mechanism.

On the other hand, when the inflammation is prolonged, it becomes chronic, your immune system spirals out of control, and this can contribute to chronic disease and even weight gain


The food or drink you choose  as part of a healthy food plan can either trigger or control inflammation.

If there is no reaction when you eat or drink, the food or drink  is anti-inflammatory but if it causes a reaction from just one meal, it is pro-inflammatory and it has the potential of doing the same thing over the long term if eaten regularly, therefore possibly leading to chronic disease.

Here is a healthy food plan, a roadmap to success that can help you control inflammation and help reduce your risk of chronic disease

1) Use herbs and spices in your cooking

Herbs and spices such as cinnamon, turmeric, ginger, garlic, pepper, basil, oregano and many others should be part of your healthy food plan. They have anti-inflammatory properties so will help to control inflammation. They are also medicinal and nutrient dense.

2) Eat plenty of vegetables and some fruit

Including plenty of vegetables and some fruit  should be part of your healthy food plan. They are rich in antioxidants and phytonutrients that can help to lower the burden of inflammation.

healthy food plan

3) Get rid of processed refined food from your diet

Processed refined food breaks down very quickly into sugar which will raise your blood sugar and spike your insulin level. This will trigger inflammation. Removing processed food from your diet and replacing it with whole natural food which is anti-inflammatory should be part of your healthy food plan.

4) Reduce your sugar intake

Your body is not designed to consume too much sugar. Excess sugar can trigger an immune reaction and cause inflammation. Not adding sugar to your food should be part of your healthy food plan

5) Replace bad fat with good fat

Trans fat and vegetable oils can bring on inflammation by damaging the cells in the lining of your blood vessels. Choose omega 3 fats such as wild salmon, monounsaturated fats such as olives and olive oil and virgin coconut oil which are good fats and are anti-inflammatory. Good fats should be part of your healthy food plan.

6) Identify and eliminate all hidden food allergies or sensitivities

Food allergies or sensitivities can irritate your immune system and trigger inflammation. Identifying all hidden food allergies or sensitivities  and eliminating them should be part of your healthy food plan.

Everyone is different but there are some foods that irritate the immune system more than others. These are gluten (found in wheat, barley, rye, oats and spelt), diary(found in milk, cheese, butter and yogurt), eggs, nuts, soya, nightshades(found in tomatoes, bell peppers, eggplant and potato), yeast and citrus.

A healthy food plan that controls inflammation is a roadmap to success. It is vital for optimal health and effective weight loss and management. Note that  lifestyle factors such as stress, poor quality sleep and lack of exercise can also trigger inflammation. These need to addressed as well.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans