Maria Katrina Paras

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Anti-Inflammatory Filipino Foods

<div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:800px;display:block" width="800"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786612453135Anti Inflammatory Filipino Foods.jpg" style="width:800px" class="fr-fic fr-dib fr-rounded" width="800"/><span class="fr-inner">Anti-Inflammatory Pinoy Foods</span></span></span></div><p>Midyear monsoon season hits again, and it has a way of unraveling the city&#x27;s momentum from the inside out. Storm warnings on the news, flooded streets on the commute, and damp air that never quite seems to dry out. It’s the season of wet shoes, delayed everything, and a body that somehow feels both sluggish and on edge at the same time. </p><p>But before we go there, it is worth acknowledging the season’s softer appeal. There’s a reason we love the aesthetic: a day spent indoors, blankets doing overtime, hands wrapped around a mug of something warm, the smell of a hot choco, plus movie binge-watching. It sure has a certain low-key comfort factor; the kind that takes the guilt out of ghosting your schedule and turns staying on the couch into a top-tier flex. </p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786606922516Rainy Season.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded" width="700"/><span class="fr-inner" spellcheck="false">The rainy season isn&#x27;t all cozy vibes.</span></span></span></div><p>Now, let’s cut the romanticized rainy-day tropes and get real about what typhoon season actually does to us. We probably know the drill all too well. Getting caught in a sudden downpour with no umbrella in sight, your bag doing its best to cover your head or shield your phone while the rest of you just accepts defeat. Worse, wading through knee-deep floodwater on the way home, shoes ruined, socks a lost cause, silently praying you don&#x27;t step on anything you shouldn’t.</p><p>On a physical level, we’re dealing with the classic cascade of strain: colds that won’t quit, joint pain that suddenly makes your lola’s weather predictions make sense, digestive slumps from all the comfort eating, and that heavy, waterlogged feeling in your limbs that no amount of coffee can fix. The humidity spikes, the temperature drops, and our bodies are left trying to regulate through it all. </p><div><br/></div><div><a href="https://metro.style/wellness/2026/7/14/immunity-boosting-tips-for-unpredictable-weather-1500" rel="noopener noreferrer" target="_blank">READ: Immunity Boosting Tips During Unpredictable Weather</a></div><div><br/></div><p>Mentally and emotionally, it’s a whole mood and not the cute kind. Gloomy skies, cancelled plans, plus doomscrolling flood updates equal a very specific brand of seasonal low energy. Some call it the “rainy day blues,” others just call it being tired all the time for no reason. On the ground, everything just gets harder. Flooded roads turn a quick 20-minute commute into a grueling two-hour nightmare. Grocery runs become strategic missions. Even personal health habits take a backseat when you’re just trying to keep your shoes dry.</p><p>If you’ve been running more empty than usual or catching every bug that walks past you, that’s definitely not just the weather. Your body is keeping score, and this time, it’s racking up receipts. </p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786608029274Low energy rainy season.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded" width="700"/><span class="fr-inner">Mentally and emotionally, it’s a whole mood and not the cute kind. Gloomy skies, cancelled plans, plus doomscrolling flood updates equal a very specific brand of seasonal low energy.</span></span></span></div><div><br/></div><div><strong>The toll on the immune system</strong></div><p>Here’s the tea nobody tells you enough: chronic low-grade stress on the body—the kind brought on by cold exposure, poor sleep, stress, and nutrient-poor convenience eating—doesn’t just make you feel bleh; it fuels<strong> inflammation</strong>. </p><div><strong>Inflammation is the quiet instigator behind so many of the things that hit hardest during ber months and typhoon season: colds and flu that linger way longer than they should, muscle pain, skin flare-ups, brain fog, and that overall “why do I feel like this” fatigue.</strong></div><p>This is the part where your body basically sends you a formal notice of deficit. Left unchecked, that inflammation doesn’t just make you miserable for a week—it wears down your immune system right when you need it most, that is, during a season practically built for getting sick. So no, reaching for comfort food on repeat isn’t the self-care era you think it is. It’s feeding your body things that actually fight back.</p><div><br/></div><div><strong>So… what do we actually eat?</strong></div><p>The good news is you don’t need to raid pricey wellness boutiques for health store finds or import expensive matcha from Kyoto to eat anti-inflammatory foods. Your<em> local palengke</em>, neighborhood <em>sari-sari </em>store, and grocery already have you covered. Here are the essentials: </p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786608624841Luyang Dilaw Turmeric.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Turmeric (Luyang Dilaw) </strong></div><p>This golden root is basically the OG anti-inflammatory power player, thanks to curcumin, its main active compound. It’s a staple in Filipino kitchens already—think Iloilo’s KBL (<em>kadyos, baboy, langka</em>) or turmeric rice. Grate it fresh into soups, stews, or teas. Pair it with a pinch of black pepper (piperine boosts curcumin absorption, if you know you know) for max effect. You’ll find it ripe and dirt-cheap at any <em>palengke</em>, or powdered on grocery shelves if fresh isn’t an option.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786608675842Luya Ginger.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Ginger (Luya) </strong></div><p>The unbothered queen of every Filipino household’s cold remedy, and for good reason. Ginger is an anti-inflammatory root vegetable that heats you up from the core and pacifies an unsettled stomach—exactly what you need when the weather’s doing a whole personality shift daily.<em> Salabat </em>(ginger tea) is basically a warm hug in a mug, and it&#x27;s cheap, accessible, and endlessly comforting.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786608884025Bawang at Sibuyas.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Garlic and Onions (Bawang at Sibuyas) </strong></div><p>The humble base of basically every Filipino <em>ulam</em> is doing more than adding flavor. Garlic contains allicin, a compound with real anti-inflammatory and immune-boosting properties, while onions bring quercetin to the table. Translation: your <em>adobo, sinigang, and tinola </em>are lowkey wellness dishes already. No need to reinvent anything, just don’t skimp on the <em>bawang.</em></p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609070404Moringa Malunggay.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Moringa (Malunggay) </strong></div><p>An absolute local legend that deserves more hype. Malunggay is packed with antioxidants and compounds that help calm inflammation, plus it’s loaded with vitamins A, C, and iron—the immune support squad you need this season. Toss it into <em>tinola</em>, mix it into rice, or blend it into a smoothie if you’re feeling adventurous. Bonus: it practically grows in everyone’s backyard, so if you know a friend with a malunggay tree, you’ve got a free, endless supply.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609195686Bangus.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Fatty Fish (Bangus, Tulingan, Tamban) </strong></div><p>Omega-3 fatty acids are inflammation’s natural enemy, and the Philippines is genuinely blessed with affordable options. <em>Bangus, tulingan, galunggong, and tamban</em> are all solid, budget-friendly sources you can grab at any wet market. Grilled, <em>inihaw</em>, or in a light <em>sinigang</em>—your joints and your heart will thank you.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609366825Calamansi.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Kamias, Calamansi, and Other Local Citrus </strong></div><p>Vitamin C is an antioxidant powerhouse that helps your body manage inflammation and keep your immune defenses sharp. Calamansi is everywhere: in your favorite dips, teas, and drinks. In turn, kamias adds a sour kick to dishes while quietly working overtime for your health.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609530669Kangkong.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Leafy Greens (Kangkong, Pechay, Alugbati) </strong></div><p>These everyday vegetables are rich in antioxidants and phytonutrients that help fight oxidative stress, which is closely linked to inflammation. They’re also some of the cheapest, most available produce year-round, rain or shine, and tend to hold up even when flooding disrupts the usual supply chains. A reliable go-to when other options run thin.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609863608Sitaw.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609964609Kalabasa Squash.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786609707148Kamote Sweet Potatoes.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>String beans (Sitaw), Squash (Kalabasa), and Root Crops </strong></div><p>Don’t sleep on the humble vegetable medley either. Kalabasa is loaded with beta-carotene and antioxidants that help the body manage inflammation, while root crops like kamote and gabi bring fiber and steady energy—genuinely underrated when you need something warm and filling that isn’t secretly working against you. They’re also typhoon-proof: sturdy, storable, and easy to stock up on before the rains hit.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786610070571Sili Chili.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Chili Peppers (Sili)</strong></div><p>Of course, the turmeric’s cousin: sili. Capsaicin, the compound that gives sili its heat, has been linked to anti-inflammatory effects too. A little spice in your sauce isn’t just for flavor; it’s doing some silent work in the background.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786610170630Niyog Coconut.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><div><strong>Coconut (Niyog) </strong></div><p>Fresh coconut meat and virgin coconut oil contain lauric acid and antioxidants that support the body’s inflammatory response. It’s endlessly Filipino, endlessly available, and a solid swap for more processed cooking oils.</p><div><br/></div><div><strong>What to dial back on during rainy season cravings</strong></div><p>No cap, this part matters just as much as what you’re adding in. Some usual suspects tend to make inflammation worse, especially when your body’s already dealing with a lot this season:</p><p><strong>Fried and heavily processed comfort foods.</strong> We get it, rainy days practically beg for a plate of fries or crispy <em>pares</em>, but frequent fried and processed food consumption can promote inflammation over time.</p><p><strong>Sugary drinks and excessive refined sugar.</strong> That extra-sweet coffee or soda might feel good at the moment, but high sugar intake is consistently linked to increased inflammatory markers.</p><p><strong>Excess refined carbs (think white bread, instant noodles on repeat).</strong> These can spike blood sugar and contribute to inflammation when they dominate your diet.</p><p><strong>Too much processed meat (hot dogs, canned goods, ultra-processed tocino). </strong>Convenient, yes, but frequent consumption has been associated with higher inflammation levels.</p><p><strong>Alcohol in excess. </strong>A cold one during a typhoon lock-in is one thing, but overdoing it stresses your liver and immune system exactly when they need to be operating at full capacity.</p><p>None of this means full-on restriction. The priority remains balance over perfection, always. It is simply about elevating your everyday baselines, not banning your favorite dishes forever. </p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1786611699106sinigang.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded" width="700"/><span class="fr-inner">So, the next time the sky turns grey and the flood alerts start rolling in, let your <em>ulam</em> do double duty</span></span></span>At the end of the day, surviving<em> habagat</em> season isn’t just about waterproof shoes and an emergency kit. It’s about giving your body what it actually needs to keep up. The beautiful thing is, our local markets and neighborhood groceries already have the pantry for it, and these foods have been quietly doing the work all along. So, the next time the sky turns grey and the flood alerts start rolling in, let your<em> ulam</em> do double duty—comfort food that’s also, secretly, self-care. </div><div><br/></div><p>***<br/><em><br/>This month, Metro launches a new wellness series dedicated to <strong>inflammation</strong>—what it is, why it happens, how it can affect your body, and most importantly, what you can do to help prevent and manage it. Watch out for more wellness stories, expert insights, and practical tips on inflammation coming soon on </em><a href="https://Metro.Style" rel="noopener noreferrer" target="_blank"><em>Metro.Style</em></a><em> and across Metro’s </em><a href="https://www.instagram.com/metrodotstyle" rel="noopener noreferrer" target="_blank"><em>social media platforms</em></a><em>.</em></p>

<p>The good news is you don’t need to raid pricey wellness boutiques for health store finds or import expensive matcha from Kyoto to eat anti-inflammatory foods. Your<i> local palengke</i>, neighborhood <i>sari-sari </i>store, and grocery already have you covered.</p>

The good news is you don’t need to raid pricey wellness boutiques for health store finds or import expensive matcha from Kyoto to eat anti-inflammatory foods. Your local palengke , neighborhood sari-sari store, and grocery already have you covered.

Anti-Inflammatory Pinoy Foods You Can Easily Add to Your Diet

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Anti-Inflammatory Pinoy Foods You Can Easily Add to Your Diet

Leigh Sofia Lazo

Published August 13, 2026 05:00 PM PHT

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Updated August 13, 2026 05:17 PM PHT

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Wellness

Anti-Inflammatory Diet

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How to Avoid Inflammation in the Body

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Healthy Filipino Diet

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