Anti-inflammatory clarification

Gidday!

I'm a bit confused recently over the properties of foods, especially in relation to inflammatory versus anti-inflammatory foods, and their other benefits and drawbacks such as sourcing important nutrients (like vitamin C from citrus fruits) and things like healthy fats (from nuts and oats). 

I'm going from memory of Brendan's first book Thrive where i seem to remember him mentioning that oats are really good, and then in a more recent video he says he only needs to eat a couple of servings of brown rice a week. So, in training and racing Olympic length tris on a vegan diet, i'm finding it really confusing trying to balance my need for complex carbs, which i usually get from oats for breakfast or a late-night snack, and a mixture of brown and black rice (- if cooking for myself, or most likely white rice if eating out which is usually once a day here in South Korea and yes i know it's processed and so basically empty carbs - ) with trying to avoid inflammatory foods, which includes, it seems, oats:
http://www.pcrm.org/health/health-topics/foods-and-arthritis

In contrast, this article suggests brown rice is better for avoiding inflammatory properties while sourcing carbs. It also suggests avoiding nuts.

Further to this is the suggestion that citrus fruits are inflammatory, but, don't they also provide a lot of good vitamin C? I realise that there are some other sources of vitamin C, but we need foods from a variety of sources and citrus fruits are the most common, affordable, and easily accessible, aren't they? And vitamin C's especially important for vegans and veggies to help absorption rates of other nutrients from vegetables; no? 

And then again, the Mediterranean diet is again cited as a great overall healthy diet, but feta cheese and raw tomatoes feature fairly prominently in the typical salad there, right? Bread, cheese and tomatoes even feature in the Sardinian diet, and Sardinia is one of thoses famed "Blue zones". And yet both cheese (as a dairy food) and tomatoes are listed in that article above as inflammatory foods, tomato as it a nightshade plant, which also includes eggplant (which i read long ago is a popular and versatile vegetable amongst vegetarians).

So, i'm just wondering what the line is here about such different foods. Is there an optimum time for anti-inflammatory foods, eg. avoiding particularly inflammatory foods immediately after an intense workout? Or is there something else i should be aware of with regards to these groupings of foods?