Food guidance from your own market
Anti-inflammatory eating does not need imported superfoods or supplements. These are joint-friendly swaps using foods already sold where you live. Pick your region.
Africa
West & Central Africa
Eat more
- Ugu (fluted pumpkin) and bitterleaf soups
- Mackerel, sardine and titus fish
- Groundnut, beans and bambara nut
- Ginger, turmeric, garlic, uda
- Pawpaw, orange, guava
Limit
- Deep-fried puff-puff and akara daily
- Seasoning cubes (salt load)
- Sugary malt drinks
Africa
East & Southern Africa
Eat more
- Sukuma wiki, managu and morogo greens
- Omena, tilapia and pilchards
- Ndengu, njahi and sugar beans
- Avocado, sweet potato, matoke
- Ginger-lemon tea, rooibos, moringa
Limit
- Nyama choma most days
- Chapati fried in reused oil
- Processed polony and vienna sausage
Asia
South & Southeast Asia
Eat more
- Dal, chana and rajma pulses
- Sardines, mackerel and small oily fish
- Spinach, moringa (drumstick) leaves, bok choy
- Turmeric, ginger, garlic, curry leaf
- Guava, papaya, citrus
Limit
- Deep-fried samosa, pakora and banana fritters daily
- Ghee-heavy sweets
- Instant noodles and packet soups
Asia
East Asia
Eat more
- Oily fish — mackerel, saury, salmon
- Tofu, edamame and fermented soy
- Shiitake, seaweed, napa cabbage
- Green tea, ginger, sesame
- Sweet potato, brown rice, barley
Limit
- Very salty soy sauce, pickles and preserved vegetables
- Processed sausage and luncheon meat
- Sweet bubble-tea drinks
Europe
Europe
Eat more
- Oily fish twice a week — sardine, herring, mackerel
- Olive oil, walnuts and flaxseed
- Lentils, chickpeas and white beans
- Berries, apples, cabbage, leafy greens
- Wholegrain rye, oats, barley
Limit
- Processed deli meats and bacon
- Pastries, biscuits and refined bread
- Alcohol, especially with methotrexate
Middle East
Middle East & North Africa
Eat more
- Molokhia, spinach, chard, rocket
- Sardines, olive oil, tahini
- Lentils, chickpeas, fava beans
- Dates in moderation, figs, pomegranate
- Cumin, ginger, cinnamon, sumac
Limit
- Heavy pastries and sugar syrups
- Preserved and cured meats
- Very salty pickles and stock powders
North America
North America
Eat more
- Canned salmon and sardines (cheap and easy)
- Frozen spinach, broccoli and mixed vegetables
- Black beans, lentils, walnuts
- Berries, oranges, sweet potato
- Olive or canola oil instead of butter
Limit
- Fast food and fried chicken several times a week
- Sugary soda and sweetened coffee drinks
- Processed snacks high in salt
Latin America & Caribbean
Latin America & Caribbean
Eat more
- Black beans, frijoles and gandules
- Fresh fish, sardines, bacalao (rinsed)
- Callaloo, chayote, pumpkin, tomato
- Papaya, mango, guava, citrus
- Garlic, cilantro, achiote, ginger
Limit
- Fried empanadas, tostones and chicharrón daily
- Sweetened juices and refrescos
- Cured sausage and bouillon cubes
Oceania
Australia, New Zealand & Pacific Islands
Eat more
- Fresh fish, tuna and mussels
- Taro leaves, kumara, pumpkin, silverbeet
- Coconut in moderation, nuts and seeds
- Citrus, pineapple, papaya
- Olive oil, oats, wholegrain bread
Limit
- Mutton flaps, corned beef and tinned meat
- Fizzy drinks and cordial
- Hot chips and deep-fried takeaways
A simple plate rule that works anywhere
Half your plate vegetables or greens, a quarter protein (fish, beans, lentils, tofu, nuts), a quarter starch — a smaller portion of rice, bread, pap, fufu, ugali, tortilla, taro or potato. Add ginger or turmeric to your cooking, drink water instead of soft drinks, and cut added salt and stock cubes by half.