The Best Anti Inflammatory Foods To Include In Your Diet In Menopause

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Fight inflammation in menopause naturally with this list of the best anti inflammatory foods to include in your diet.

So, you knock on the next door of life. The one that is super close to the one labelled in big ass letters ARCHAIC and your elbow jumps in pain with each echoey rap. That, my nearly ancient friend, is chronic inflammation.

Combating Chronic Inflammation With Delicious Food

Chronic inflammation is like that really annoying relative that just won’t leave. He moves in on weak links in your body and without care and attention from you will never leave. Whenever you sit they are there. When you head off on your walk in the morning he makes sure to remind you that your knees hurt. In the spring when your sinuses feel like they are about to explode, he’s getting right up your nose.

Chronic Inflammation

Inflammation is a vital part of the body’s immune system.

Instances inflammation is considered chronic include –

  • when the body struggles to remove what was causing acute inflammation eg bacteria in an infected wound.
  • if we have an autoimmune disorder. 
  • we are exposed to an irritant such as chemicals, dust mites our pollen over a long period of time.

Inflammation is linked to obesity, heart disease, Alzheimer’s, and diabetes.

Eating anti-inflammatory foods is a great way to naturally improve inflammation. I have included my top recommendations for you here.

My List Of The Best Anti Inflammatory Foods To Include In Your Diet

Berries, Red Wine and Dark Chocolate

Berries are packed with fibre, and antioxidant vitamins e.g. vitamin C and minerals like manganese.

Another top antioxidant, resveratrol is found in dark chocolate and red wine. So it’s not like we need to go around munching on raw kale or anything. It goes without saying that a vat of red wine is not what we are talking about, we’re not drowning the inflammation, just warding it off.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants “flavonols”. These reduce the risk of heart disease by keeping your arteries healthy and they have been shown to prevent “neuroinflammation”, inflammation of the brain and nerves. Reducing neuroinflammation may help with long-term memory, and reduce the risk of dementia and stroke. Make sure you hide it in the back of the fridge where the kids can’t see it.

Please avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

Tired of trying to remember which foods reduce your menopause symptoms?

Make it easy and keep this list of 9 foods at your finger tips


Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound reduces the risk of heart disease and cancer.

Peppers, on the other hand, are one of the best sources of antioxidants vitamin C and quercetin.

Just make sure to choose red peppers over the other colours.  Peppers that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week’s recipe (see below).

Healthy Fats Avocado, Olive oil, Fatty Fish

Fat can be inflammatory, hello “trans” fats. Neutral as in saturated fats. Or anti-inflammatory welcome omega-3s, this is why choosing the right fats is so important.

The best anti-inflammatory fats are unsaturated fats including omega-3s. These can reduce the risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish: sardines and mackerel, and wild fish like salmon. Don’t forget the omega-3 seeds like chia, hemp, and flax, be still my beating heart.

Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG reduces the risk of heart disease, certain cancers, obesity, and Alzheimer’s.

Drinking steeped green tea is great, but have you tried matcha green tea? It contains higher levels of antioxidants than regular green tea and makes fabulous lattes.


Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?  

Turmeric contains the antioxidant curcumin.

This compound reduces the pain of arthritis and has anti-cancer and anti-diabetes properties.

I’ve added it to the broccoli and pepper recipe below for a 1-2-3 punch.

Always, when eating Tumeric, it pays to add a pinch of pepper which increases our ability to absorb all its wondrous health benefits.


With this list of best anti inflammatory foods, you have a great choice to make it easy to include some or many in your diet. Make sure to add them to your shopping list now.

Anti-inflammatory Cauliflower Rice

Serves 2

  • 2 cups of Cauliflower rice – pulse cauli florets in the food processor until they resemble rice.
  • 2 tbsp coconut oil
  • 1 Medium onion, diced
  • Red pepper, chopped
  • 1 dash salt
  • ½ tbsp turmeric
  • 1 dash black pepper
  • 2 cups broccoli, chopped

Melt coconut oil in a skillet. Lightly sauté the diced onions, turmeric, pepper and salt for a few minutes.

Add broccoli and sauté for 4-5 minutes, until it starts to soften.

Finally, add the cauliflower and cook until softened.

Serve & enjoy!

Tip 1: To speed up the process pre-cook the broccoli and cauliflower in the microwave.

Tip 2: Add some cayenne pepper or curry spice for an extra spicy kick.

Combating Chronic Inflammation With Delicious Food

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Jane Lamason

Hi, I'm Jane. I'm a certified health and life coach and the owner at I help women over 50 navigate menopause and life beyond fifty. I offer simple strategies for improving your health naturally and encourage women to take control of their own health in ways that don't impact on their lifestyle or time.

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