9 Foods That Heal Inflammation and Lower Disease Risk

Summary

Dr. Alex explains that inflammation is a normal immune response, but mild, persistent inflammation over many years may contribute to damage affecting the arteries, insulin response, and brain. The video says inflammation can be assessed with a blood test for C-reactive protein (CRP), and that diet and other lifestyle factors can influence it.

Nine foods highlighted

1. Canned oily fish — Sardines and mackerel provide omega-3 fats (EPA and DHA), which the presenter says help the body resolve inflammation. He suggests eating oily fish regularly, such as sardines on sourdough or mackerel in pasta.

2. Blackberries — Their dark pigments, called anthocyanins, may help reduce inflammatory signaling. Frozen berries are suggested as an affordable option for oatmeal or yogurt.

3. Broccoli — Cutting or chewing broccoli helps form sulforaphane, which supports the body’s protective defenses. To preserve the relevant reaction, the presenter recommends cutting broccoli and letting it rest for about 40 minutes, briefly steaming it, or adding mustard powder rather than boiling it.

4. Extra-virgin olive oil — It contains polyphenols, including oleocanthal. The presenter recommends using it regularly in meals and choosing a reputable extra-virgin product.

5. Hemp seeds — These provide plant protein, magnesium, and fats. They can be sprinkled on oatmeal, yogurt, or salads, or blended into pesto or dressing.

6. Mushrooms — They are a rich food source of ergothioneine. The presenter suggests leaving mushrooms in sunlight before cooking and frying them with room in the pan so they brown rather than steam.

7. Turmeric — Curcumin may have anti-inflammatory effects, but the presenter says it is poorly absorbed. He recommends using turmeric in food with oil and black pepper rather than relying on supplements.

8. Fermented foods — Natural yogurt, kefir, sauerkraut, and kimchi can add live bacteria to the diet. The presenter recommends eating them uncooked or adding them after cooking, and increasing them gradually if their taste is unfamiliar.

9. Dark chocolate — Choose chocolate with roughly 75–80% cocoa or more to get more cocoa compounds and less sugar. The presenter suggests a couple of squares as a dessert or pairing a square with a date.

Other practical guidance

• Focus on the overall diet, not just individual foods. Adding healthy foods may not help much if the rest of the diet remains high in ultra-processed products.
• Limit ultra-processed foods. Examples include many packaged snacks, sugary cereals, prepared meals, and soft drinks.
• Eat more fiber. Fiber feeds gut bacteria, which produce butyrate that supports the intestinal lining. The video mentions a daily target of 30 grams and suggests many people may benefit from eating more, while noting that some medical conditions require individual advice.
• Consider reducing or avoiding alcohol. The presenter says alcohol can harm the gut lining and suggests non-alcoholic options as a way to preserve social occasions without drinking alcohol.
• Make healthy meals enjoyable and manageable. The video emphasizes that food needs to taste good and be practical to prepare for healthy habits to last. It also promotes Long Game Kitchen, a recipe library being developed by Dr. Alex and his wife Steph.

Presenters and sources mentioned

• Presenter: Dr. Alex
• Also mentioned: Steph, Dr. Alex’s wife and collaborator on Long Game Kitchen
• Studies and institutions referenced: PREDIMED Mediterranean diet trial; a Stanford University fermented-food study; the UK National Health Service (NHS); government fiber-intake guidance.