#325 10 Anti-Inflammatory Foods to Feel Better, Support Your Gut and Cut Your Risk of Disease | Dr Rupy Aujla
The Doctor's Kitchen Podcast
Dr Rupy Aujla
4.8 • 2.5K Ratings
🗓️ 26 November 2025
⏱️ 76 minutes
🧾️ Download transcript
Summary
Since writing about inflammation in Eat to Beat Illness and my last book Healthy High Protein, I’ve become fascinated by how this one process connects so many of the health issues I’ve seen in thousands of patients over my career.
On the one hand, inflammation is brilliant, it helps us fight infections, repair injuries, and clear out damaged or cancerous cells. But when it doesn’t switch off or is constantly triggered, it becomes a slow burn in the background, driving heart disease, cancer, dementia, and even daily struggles like joint pain, gut problems, poor sleep, skin issues, and fatigue.
The good news? Food gives us a direct way to influence it. Every time we sit down to eat, we can either fan the flames or gently cool them.
In this episode, we explore:
🧬 What inflammation actually is (and the early warning signs of too much)
🥗 The science and benefits of an anti-inflammatory diet
🥑 My top 10 anti-inflammatory foods you can start eating today
🥩 Controversial takes on meat, dairy, and foods to limit
📊 How we measure inflammation, including our new “inflammation score” on the app
This is your practical guide to cooling chronic inflammation and protecting your long-term health, starting with what’s on your plate.
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Transcript
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| 0:00.0 | inflammation is going to become the dominant topic in health and nutrition over the next few years |
| 0:05.7 | because it's the root cause of aging and so many other diseases of modern living. But the good |
| 0:12.1 | news is that we can use food to our advantage. And today I'm going to dive into 10 foods you need |
| 0:19.3 | to eat to balance inflammation every day. |
| 0:24.2 | Hi, I'm Dr. Rupi. I'm a medical doctor and nutritionist. And when I suffered a heart |
| 0:29.5 | condition years ago, I was able to reverse it with diet and lifestyle. This opened up my eyes |
| 0:35.4 | to the world of food as medicine to improve our health. |
| 0:39.2 | On this podcast, I discuss ways in which you can use nutrition and lifestyle to improve your own well-being every day. |
| 0:46.9 | I speak with expert guests and we lean into the science, but whilst making it as practical and as easy as possible so you can take steps to change your life today. |
| 0:57.2 | Welcome to the Doctor's Kitchen podcast. |
| 1:05.2 | Since writing the chapter in both Eat to be illness, my second cookwork and healthy high protein, I've become |
| 1:13.1 | really interested in inflammation because the more I learn about it, the more I realize it connects |
| 1:18.6 | so many of the health issues people struggle with and the thousands of people that I've seen |
| 1:24.1 | throughout my medical career all seem to have inflammation woven into |
| 1:28.7 | their journey. And on one hand, it's a brilliant part of the body's defense system. It helps |
| 1:33.8 | us fight off infections and repair injuries and constantly remove cancerous old or damaged cells. |
| 1:40.1 | But when that process didn't switch off properly, it becomes this slow burn in the background |
| 1:45.7 | that can drive everything from heart disease strokes to cancer and dementia. |
| 1:50.1 | And it's not only about long-term disease, it actually shows up in daily life with things like |
| 1:55.8 | joint pain, gut problems, skin issues, poor sleep, and feeling constantly tired. However, this is actually |
| 2:03.2 | what really excites me about this field. It's that food can actually give us a direct way |
| 2:09.4 | to influence it. Every time you sit down to eat, you're either fanning the flames or gently |
... |
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