Anti-inflammatory basics

You do not need a special diet to eat in a way that is kind to your joints and energy, mostly it means leaning towards whole, colourful foods and easing back on heavily processed ones.

Build meals around vegetables and fruit, whole grains, beans and lentils, nuts, and sources of healthy fat such as olive oil. Colourful produce, herbs and spices like turmeric and ginger, and oily fish are gentle, everyday additions. Where you can, swap sugary drinks and packaged snacks for fruit, nuts or a small handful of roasted chickpeas.

Change one meal at a time so it feels easy and lasting rather than a big overhaul. This is general food-first guidance for wellbeing, not medical or medication advice.