Eating foods with natural anti-inflammatory properties can help keep any pesky colds at bay during winter. I’ll show you which foods have the best sources of anti-inflammatory Vitamin C and Omega-3s and then… it’s time to give these tasty, anti-inflammatory recipes a go!


healthy eating planner

Anti-Inflammatory Tip #1: Have More Omega-3s

Omega-3 fatty acids not only have anti-inflammatory properties but they can also strengthen immunity by increasing the activity of the major immune cells.

The best sources of omega-3 fatty acids are:

  • salmon
  • mackerel
  • sardines
  • anchovies
  • walnuts
  • flaxseeds
  • chia seeds  

Chia seeds are wonderful for gut health. Once they’ve been soaked in liquid they become gelatinous which soothes your gut lining and gives your gut a chance to repair itself, thereby potentially reducing inflammation. Check out my quick and easy to make gut-lovin’ raspberry chia pot recipe.

Anti-Inflammatory Tip #2: Eat More Vitamin C

Vitamin C is required by certain immune cells to perform their specific tasks efficiently and studies have also shown that Vitamin C can reduce the duration of the common cold in healthy people. Majority of the functions of Vitamin C are related to its properties as a powerful antioxidant. This means that it can fight against any naturally occurring free radicals in the body and reduce oxidative stress and inflammation.

Vitamin C rich foods include

  • citrus fruits
  • guava
  • tomatoes
  • potatoes
  • red and green peppers
  • kiwifruit
  • broccoli
  • strawberries
  • brussels sprouts
  • cantaloupe

The Vitamin C content in food is reduced by prolonged storage or by exposure to heat, so it’s best to include these ingredients fresh and raw when you can.

Anti-Inflammatory Tip #3: Get Gut-Friendly

Did you know most of our immune system is controlled by the gut? Our digestive system is where our immune cells learn to become familiar with different pathogens so, later on, it will be able to initiate a fast immune response to protect you? I think that’s a pretty good reason to feed your gut the right foods this winter!

Foods that help reduce inflammation by promoting a healthier gut include:

  • cruciferous vegetables (like broccoli & cabbage)
  • fruits
  • legumes
  • whole grains
  • extra virgin olive oil
  • yoghurt
  • kefir
  • nuts
  • seeds
  • fish.

How to make gut-friendly sauerkraut at home!

Homemade Purple Sauerkraut
Fermented vegetables are a great way to keep your gut healthy and to aid digestion of meals. It also adds a great flavour to your dishes!
Check out this recipe

RECIPES: Try these tasty dishes filled with anti-inflammatory ingredients

There’s nothing better than curling up with a comforting meal and getting warm from the inside out. Try one of my favourite winter-warming anti-inflammatory meals tonight!

Winter-Warming Sausage Stew With Buckwheat

Winter Sausage Stew - a great antiinflammatory meal for winter

Gluten-Free Winter Sausage Stew

Don't let the 'buckwheat' ingredient fool you, this hearty stew is grain-free, gluten-free, it is sure to be a hit with the family on a cold winter's night.
Get the full recipe
Winter Sausage Stew - a great antiinflammatory meal for winter

Protein-Packed Raspberry Chia Pot

Raspberry Chia Pot - GREAT FOR GUT HEALTH

Gut-Lovin’ Raspberry Chia Pot

Chia seeds are a high-quality plant-based protein known to be gentle on the stomach. Once chia seeds have been soaked in liquid, they expand and develop a bit of a slimy pudding-like texture which acts as a barrier for the gut, so it's a good choice for anyone with a sensitive tummy.
Get the full recipe
Raspberry Chia Pots - 28 By Sam Wood (via IQS)

Roast Broccoli Stuffed With Haloumi + Anti-Inflammatory Drizzle

Roast Broccoli Stuffed With Haloumi + Anti-Inflammatory Drizzle

Roasted halloumi-stuffed broccoli? Yes, please! Serve as a side or add some chickpeas to the tray for a filling main.

Roast Haloumi Stuffed Broccoli

Roasted haloumi stuffed broccoli? Yes, please! Serve as a side or add some chickpeas to the tray for a filling main.
Get the full recipe

Hazel-Nutty Broccoli Tart

Hazel-Nutty Broccoli Tart

This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and keep it in the fridge as a quick and easy breakfast during the week.

Hazel-Nutty Broccoli Tart

This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and having as a no-brainer breakfast during the week.
Get the full recipe

Salmon & Dill Quiche

There’s a whole lot of good things in this recipe, plus it’s fast and tasty, we’d love you to try it out!

Salmon & Dill Quiche

We all need a classic go-to quiche recipe. There are a lot of healthy ingredients in this dish that not only taste great, but dill and salmon are both known to help reduce inflammation which is great for our overall wellbeing.
Get the full recipe
Salmon & Dill Quiche

Sweet Potato Fritters with Smashed Avo

sweet potato fritters and avo

It’s not just Melbourne who has gone avo mad. Avocado and some fresh, healthy salmon gives you an amazing serve of healthy fats… it might be just what the doctor ordered!

Sweet Potato Fritters with Smashed Avo

If you're getting a bit tired of eggs, these nutrient-dense fritters are a flavoursome addition to your Sunday brunch!
Get the full recipe
Sweet Potato Fritters with Smashed Avocado and Salmon

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.