Frequent colds, allergies, and body aches could be a sign that your body is in a state of chronic inflammation. Food safety expert Wayne Yang (楊世煒) says that certain foods like salmon, walnuts, berries, and kimchi can act like “firefighters” in the body, helping to reduce inflammation, while excessive sugar, processed meats, sugary drinks, and trans fats act as the “arsonists” that fuel it.
On his Facebook page, Wayne’s Food & Farming Life, Yang explained that poor dietary habits are a key risk factor for inflammation. To cultivate an anti-inflammatory body, he recommends following a diet rich in plants, fiber, and omega-3 fatty acids, while limiting sugar, processed foods, and fried items.
Yang listed eight anti-inflammatory foods — salmon, walnuts, olive oil, whole grains, berries, green tea, yogurt, and kimchi — all serving as the body’s “firefighters.” In contrast, overconsumption of sugar, processed meats, sugary drinks, and trans fats are the real “arsonists” behind chronic inflammation.
He also cautioned against some online influencers who exaggerate so-called “total elimination diets” or “detox miracles,” which may unfairly demonize foods like dairy or wheat to create a “scapegoat effect.”
Yang suggests two practical approaches for maintaining an anti-inflammatory lifestyle:
1. 80/20 Diet Principle:
Choose anti-inflammatory foods 80% of the time, leaving 20% for flexibility and enjoyment.
2. Lifestyle Adjustments:
Ensure adequate sleep, engage in regular exercise, reduce stress and alcohol consumption, and avoid smoking and air pollution.
By combining anti-inflammatory foods with a balanced lifestyle, the body can better manage inflammation and improve overall health.
