Spring Clean Your Diet: 5 Simple Ways to Reduce Inflammation

Spring has sprung here in Australia – the days are getting longer, the magpies are swooping (eek!), and many of us get the itch to spring clean our homes. But what about spring cleaning our diets? After a winter of perhaps a few too many comfort foods (no judgment, I love my meat pie and mash on a cold night too), spring is the perfect time to refresh our eating habits and tackle one of the sneakiest health saboteurs: inflammation.

Now, I’m not talking about the good kind of inflammation (like when you cut your finger and it swells – that’s a helpful immune response). I mean chronic inflammation – the internal irritation that simmers below the surface, linked to everything from joint pain and fatigue to serious conditions like heart disease, diabetes, and even depression . The average Aussie family diet nowadays, high in ultra-processed foods, is unfortunately a recipe for this kind of inflammation. Did you know ultra-processed foods contribute around 42% of Australians’ daily calories ? And for a typical family of four, about 61% of the food budget goes towards unhealthy foods and drinks – things like takeaway, sugary snacks, processed cereals. These foods often contain high levels of added sugar, unhealthy fats and additivesthat can drive inflammation over time .

But fear not – reducing inflammation doesn’t require an extreme overhaul or expensive superfoods. It comes down to simple, accessible tweaks that any Aussie family can do (yes, even on a budget). Here are 5 simple ways to “spring clean” your diet and lower inflammation, for a healthier, more energised you this spring:

1. Fill Up on Colourful Fruits & Veggies

This might sound basic, but it’s foundational: eat a rainbow of fruits and vegetables every day. Plants are packed with antioxidants and polyphenols, natural compounds that actively fight inflammation in the body . Different colours signal different nutrients:

• Green veggies (spinach, broccoli, kale, bok choy) are rich in vitamins like K and folate; studies show vitamin K-rich greens can dramatically reduce inflammatory markers in the blood .

• Berries and cherries (blueberries, strawberries, raspberries) contain anthocyanins, which are potent anti-inflammatories. Plus, these low-sugar fruits satisfy sweet cravings in a healthy way.

• Orange and yellow produce (carrots, pumpkin, capsicum, oranges) offer beta-carotene and vitamin C, supporting immune function and skin health.

• Purple and red (beetroot, red cabbage, tomatoes, watermelon) often contain lycopene or resveratrol – known inflammation fighters (lycopene in tomatoes is linked to lower risk of certain cancers and improved heart health).

Aiming for 2 fruits and 5 veggie servings a day is the general guideline. If that sounds like a lot, start by adding one extra serving than you do now. Maybe a piece of fruit at morning tea, and a side salad at dinner. One practical tip: when grocery shopping, challenge the family to include every colour in the trolley. Make it a game with the kids – “we need something green, something orange,” etc. This ensures variety. And remember, frozen and canned veggies count too(just choose low-salt canned options). Frozen peas, spinach and berries are nutrient-rich and budget-friendly year-round. By upping your intake of plant foods, you’re crowding out inflammatory foods and flooding your body with healing compounds.

2. Choose Whole Grains over Refined 🥖

It’s time to give white bread, white rice, and sugary cereals the boot (or at least, a downgrade). Refined grains have been stripped of fibre and nutrients, and they act a lot like sugar in the body – causing quick spikes in blood glucose that can spark inflammatory processes. Instead, switch to whole grains, which are anti-inflammatory heroes. Whole grains (like brown rice, oats, quinoa, wholemeal bread, barley) are high in fibre, which not only fills you up but also feeds good gut bacteria. A healthy gut microbiome produces substances (like short-chain fatty acids) that calm inflammation in the body.

Research consistently shows diets rich in whole grains are associated with lower levels of inflammatory markers. For example, swapping refined carbs for whole grains can help lower CRP (C-reactive protein), a key inflammation marker, in the bloodstream . And from a practical standpoint, whole grains are very accessible – think a big tub of traditional rolled oats for brekkie (cheap as chips and so nutritious), or using wholemeal pasta in your spaghetti. How about trying the delicious Aussie-grown ancient grain, sorghum or freekeh in a salad? They have a nutty flavor and are packed with fibre.

If your family is used to white bread or white rice, ease into it: mix half white, half brown rice to start, or get “hi-fibre white” bread as a stepping stone. I did this with my kids – gradually increasing the wholegrain ratio – and now they prefer the taste of grainy bread (truly!). Wholemeal wraps, brown rice crackers, oats slices – there are plenty of ways to incorporate whole grains that are kid-friendly. And for those who are gluten-free, remember grains aren’t just wheat: you have corn, rice, quinoa, buckwheat (despite the name, it’s GF), and so on.

3. Embrace Healthy Fats (Omega-3s & Olive Oil) 🐟

For years, dietary fat was demonised, but we now know that the type of fat matters hugely for inflammation. Unhealthy fats – notably trans fats (found in some margarines, packaged baked goods) and an excess of processed seed oils (like in deep-fried foods) – can trigger inflammation . On the other hand, healthy fats like omega-3 fatty acids and monounsaturated fats actively work to reduce inflammatory responses.

Omega-3s, found in oily fish (salmon, sardines, mackerel, trout), walnuts, flaxseeds, and chia seeds, are superstar anti-inflammatories. They help produce signaling molecules that cool down inflammation. Aim for at least 2-3 servings of oily fish per week. If your family loves tuna, consider swapping in canned salmon or sardines (they’re less “fishy” than you think and take on flavours well). Tinned sardines on wholegrain crackers with a squeeze of lemon – yum! If fish is a hard sell, sneak ground flax or chia into smoothies or porridge; they’re virtually tasteless but pack omega-3s. Some people opt for a fish oil supplement – that’s an option too, but getting nutrients from food is always my first preference.

Extra-Virgin Olive Oil is another anti-inflammatory champ, key in the Mediterranean diet (one of the world’s healthiest diets). Olive oil is rich in polyphenols and oleic acid, which have been shown to reduce inflammatory markers and even help with joint pain in rheumatoid arthritis. Use EVOO as your default cooking oil instead of vegetable oil or butter. Drizzle it on salads, roasted veg, everything! Australian olive oils are world-class, so enjoy them.

And don’t forget avocado, nuts, and seeds – these are sources of monounsaturated and polyunsaturated fats that are generally anti-inflammatory. A handful of almonds or walnuts daily has been linked to lower CRP and healthier cholesterol levels . Plus, nuts are high in magnesium, fibre, and vitamin E – all supportive of reducing inflammation. Spread avocado on your toast instead of butter, snack on a small mix of nuts, and use nut butters (like almond or peanut butter with no added sugar) as a dip for apple slices. These swaps up your healthy fats and reduce pro-inflammatory ingredients.

4. Spice Up Your Life (Ginger, Turmeric & Friends) 🌶️

One of the simplest anti-inflammatory tricks: head to your spice rack! Many herbs and spices have powerful anti-inflammatory and antioxidant properties – and they make food taste great without needing sugar or excess salt. Three big ones I recommend:

• Turmeric: This yellow-orange spice, popular in curries, contains curcumin, a compound shown to fight inflammation at the molecular level. Curcumin has been studied in conditions like arthritis; some trials show it can be as effective as ibuprofen for reducing joint pain, sans side effects . Sprinkle turmeric in stir-fries, stews, curries, or even add a pinch to rice as it cooks (it’ll turn it a lovely golden colour). Pro tip: consume turmeric with a bit of black pepper and fat (like olive oil) – it boosts absorption of curcumin dramatically. Perhaps make a turmeric latte with milk, a dash of pepper, and honey.

• Ginger: A cousin of turmeric, ginger root is fantastic for both inflammation and digestion. It’s been shown to help reduce muscle pain after exercise (an inflammatory response) and ease osteoarthritis pain in some studies. I always have ginger on hand – fresh or ground. Grate fresh ginger into stir-fry sauces, steep it in hot water with lemon for a morning “detox” drink, or add a teaspoon of ground ginger to baked goods (like banana bread or ginger cookies with reduced sugar).

• Garlic and Onions: These aren’t “spices” per se, but they are flavour foundations in cooking that contain anti-inflammatory sulfur compounds. Garlic, especially raw or lightly cooked, can inhibit inflammatory enzymes (and it keeps the vampires away, added bonus!). Onion and garlic both support gut health too, acting as prebiotics. So, don’t be shy with the garlic in your pesto or the onions in your salad.

Others worth mentioning: Cinnamon (helps modulate blood sugar spikes), Cayenne or chilli (contains capsaicin, a known inflammation fighter – if you can handle a bit of heat), and Rosemary (high in rosmarinic acid, great on roast lamb or veggies). Basically, spices and herbs allow you to season food in a healthful way. Try a “spice of the month” with the family – experiment with recipes featuring that spice. Not only will your taste buds thank you, your cells will too.

5. Ditch (or Drastically Cut) the Processed Junk 🍩

I know this one sounds obvious, but it’s often the hardest: reducing ultra-processed “junk” foods is critical for lowering inflammation. We’re talking sugary drinks, lollies, biscuits, cakes, processed meats (like ham, salami, bacon), fried chips, instant noodles – all the fun stuff, right? The reason these need to go (or be very occasional treats) is that they are typically loaded with:

• Added sugars, which drive insulin spikes and inflammatory pathways .

• Unhealthy fats (like trans fats or excess omega-6 oils) that can become incorporated into cell membranes and promote inflammation.

• Chemical additives (preservatives, artificial flavours/colors) – while each is tested for safety, the cocktail of many additives in a highly processed diet may affect some individuals’ inflammatory responses or gut microbiome negatively.

• High sodium, which in sensitive people can cause blood pressure issues and potential inflammatory stress on blood vessels.

I’m not saying you can never have a Tim Tam or snag again. Life’s about balance. But try to make these foods a small fraction of your diet, not daily staples. If you’re used to dessert every night, cut to 2 nights a week and choose something like dark chocolate or fruit & yogurt. If Friday is fish-and-chips night, maybe make it at home: oven-bake the chips and crumb fish fillets with wholemeal crumbs – massively reduces the inflammatory oil load.

Reading labels is empowering too. When shopping, scan the ingredients – if there’s a long list of unpronounceables, it’s likely ultra-processed. Choose options with whole food ingredients. For instance, compare a store-bought muesli bar (often sugar, glucose syrup, emulsifiers) with a simple mix of nuts and dried fruit (you can DIY trail mix). Even condiments: swap BBQ sauce (tons of sugar) for smashed avocado or a squeeze of lemon/herbs to flavour things. Small swaps add up.

A neat strategy is the “crowd out” method: rather than focusing on what to remove, focus on eating so much good stuff (points 1-4 above) that you naturally have less room or craving for the junk. If you start your day with eggs and spinach instead of Coco Pops, you’ll be full and less likely to reach for a muffin at 10am. If your dinner plate is filled with 3 different veg, some brown rice, and grilled fish, you might genuinely not want ice cream after because you’re satisfied.

One more thought: Inflammation isn’t just about food. It’s also linked to stress, sleep, and exercise. Poor sleep and high stress can increase inflammation in the body. So as you spring clean your diet, consider spring cleaning your lifestyle a bit too – maybe commit to an extra hour of sleep, or a weekend bushwalk with the family (exercise releases anti-inflammatory chemicals from our muscles, who knew!). But food is a great place to start because it’s tangible and within our control each day.

Spring Forward with Anti-Inflammatory Habits

By adopting these five strategies – more plants, whole grains, healthy fats, anti-inflammatory spices, and less processed junk – you’ll be giving your body a serious tune-up. Most people report they feel the difference: more energy, clearer skin, better digestion, even improved mood. (Inflammation in the brain is a factor in mood disorders, so reducing it can have mental benefits too).

And guess what – these changes are not only anti-inflammatory, they’re just plain healthy. You’ll likely see side effects like a bit of weight loss if needed, more stable blood sugar (bye-bye 3pm slump), and stronger immunity (less spring colds!). It’s truly a win-win.

To make it family-friendly, involve everyone in the “spring clean” challenge. Have the kids help write the shopping list or choose which veggies to try this week. Maybe plant some herbs or tomatoes in the garden as a fun project – when kids grow their own, they’re excited to eat their own produce (even if it’s just a cherry tomato they lovingly watered for weeks!).

Remember, anti-inflammatory eating isn’t a diet – it’s a lifestyle. It’s the traditional way our grandparents ate before all these packaged foods existed: fresh produce, home-cooked meals, moderate portions. And it can absolutely include flavour and enjoyment – these tips are about making food delicious and nourishing. Think of it less as “cutting things out” and more as adding in protective, colourful, whole foods that help your body thrive.

So fling open those windows, let the spring sunshine in, and give your pantry and fridge a little makeover. Your body will respond in kind – with less “fire” inside and more vitality. Here’s to a season of renewal, anti-inflammatory abundance, and vibrant health for you and your family. 🌱🌸