How a Mediterranean diet fights chronic inflammation and disease risk

Amy Buckley, a registered nutritionist at London's The Gut Health Clinic, focuses on how diet affects chronic inflammation. While pursuing a PhD at King's College London, she studies the gut microbiome's role in conditions like irritable bowel syndrome. Her own eating habits reflect her research—she follows a Mediterranean-style diet to keep inflammation in check.

Chronic inflammation is linked to serious health risks, including heart disease, cancer and dementia. Decades of studies, such as the landmark PREDIMED trial, have shown that a Mediterranean diet lowers inflammation and improves heart health. This way of eating relies on antioxidants, polyphenols and omega-3 fatty acids to combat long-term inflammation.

Buckley's approach avoids strict rules but prioritises whole foods. She fills her plate with fish, vegetables and beans, which research suggests help prevent disease. For balance, she still enjoys treats like chocolate and ice cream. Her go-to meals include a mixed salad with halloumi and bread, roast chicken with sweet potatoes, or stir-fried tofu. Whole-wheat pasta with tomato sauce and grilled fish with a starchy side also feature regularly. These dishes pack fibre, healthy fats and antioxidants—key elements in reducing inflammation.

Buckley's work highlights how diet can influence long-term health. By combining research with practical eating habits, she demonstrates that simple food choices may lower disease risk. Her focus remains on accessible, evidence-backed nutrition rather than strict restrictions.