Fighting Chronic Inflammation Through Nutrition: Expert Tips from Dr. Nevine Bashir

Chronic inflammation in the body can damage tissues and organs, leading to symptoms like pain, fatigue, fever, joint swelling, and digestive issues. Protecting the body from inflammation through a healthy diet is essential. Nadormagazine spoke with Dr. Nevine Bashir, a nutrition and dietary planning expert with a PhD in Food Engineering and Biotechnology, to outline an anti-inflammatory diet.

Fruits That Combat Inflammation

Dr. Bashir emphasizes that all fruits are beneficial, particularly organic ones grown naturally. Special attention should be given to red fruits, such as:

• Berries (cranberries, strawberries, raspberries, blueberries): Rich in antioxidants like flavonoids and anthocyanins, which help reduce inflammation.

• Sour cherries: Contain antioxidant compounds that lower inflammatory markers.

• Citrus fruits (lemons, oranges, grapefruit, tangerines): Contain flavonoids and vitamin C to reduce inflammation, boost immunity, and support collagen regeneration.

• Pineapple: Contains the enzyme bromelain, which acts as a natural anti-inflammatory.

• Apples: Packed with antioxidants and pectin fibers that support gut health and immunity.

Other Anti-Inflammatory Foods to Include in Your Diet

• Fatty fish: Salmon, sardines, and herring provide omega-3 fatty acids that combat inflammation.

• Nuts and seeds: Walnuts, almonds, flaxseeds, and chia seeds supply healthy fats and essential minerals.

• Leafy green vegetables: Spinach, kale, and other greens contain antioxidants and vitamin K.

• Cruciferous vegetables: Broccoli, cauliflower, and kale offer vitamins and anti-inflammatory compounds.

• Spices and herbs: Ginger, turmeric, cinnamon, and rosemary are potent antioxidants that reduce inflammation.

• Healthy fats: Extra virgin olive oil and avocado contain monounsaturated fats that lower inflammation, consumed in moderation.

• Whole grains: Oats, brown rice, and whole wheat provide fiber to support gut health and reduce inflammation.

• Dark chocolate: Choose chocolate with at least 70% cocoa to benefit from anti-inflammatory flavanols.

Foods That Trigger Inflammation: Limit or Avoid

Dr. Bashir also highlights foods that promote inflammation and should be minimized or avoided:

• Refined carbohydrates: White bread, pasta, and pastries.

• Processed meats: Sausages, cured meats high in saturated fats.

• Fried foods: French fries, fried chicken, and other deep-fried dishes.

• Added sugars: White or brown sugar, high-fructose corn syrup, sugary drinks, and processed sweets.

• Trans fats: Often found in certain margarines and packaged snack foods.

✅ Summary: Prioritizing anti-inflammatory foods like fruits, vegetables, nuts, fatty fish, whole grains, and healthy fats while avoiding processed and fried foods can significantly reduce chronic inflammation, improve overall health, and support immune function.