Anti-inflammatory and immune supporting foods

Ok, so today I am tackling two big topics, inflammation, and immune health so I wanted to share my favourite anti-inflammatory and immune-supporting foods.

Yes, they are different but there is also a lot of overlap so I thought I would give you a go-to resource that you can reference!

I know I have said this many times before, but it’s important to support your immune health both during cold flu and season as well as the rest of the year!

And in terms of inflammation in our body, this is something that is constantly something to work towards. When you think about it, how many of you have felt puffy and achy after a night of drinking or eating lots of salty food? Inflammation can be something that happens short term after a night of celebrating for example, but we may also be increasing inflammation through consistent lack of sleep, constant stress, lack of nutrient-rich foods, and too much-processed foods.

Food I love for immune and anti-inflammatory support:

  • Blueberries and acai
  • Turmeric
  • Ginger
  • Garlic
  • Citrus
  • Red bell pepper
  • Cruciferous vegetables
  • Dark leafy greens
  • Water
  • Ground flax
  • Green tea
  • Beets
  • Celery
  • Pineapple and papaya
  • Tomatoes
  • Walnuts
  • Salmon
  • Chia seeds
  • Hemp seeds
  • Avocado, coconut or olive oil, ghee, grass-fed butter
  • Whole grains
  • Cabbage
  • Fermented foods
  • Bone broth
  • Collagen

Foods to limit:

  • Alcohol
  • Refined sugars and processed foods
  • Stimulants (coffee, caffeinated tea in moderation)
  • Vegetable oils

Supplements to consider:

  • Vitamin C - although this is something we pee out quickly
  • VITAMIN D!!!
  • Probiotic to support gut health = supporting immune health
  • Zinc
  • Can also take things like turmeric and ginger in capsule form for extra support
  • Magnesium


  • SLEEP!!
  • Exercising
  • Stress - have you ever noticed you get sick right after a hectic period at work or school?
  • Dry brushing
  • Stretching
  • Mindfulness

I also decided to include some bonus immune/anti-inflammatory recipes so be sure to download them and give them a try!

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