The foods we choose to eat can help tame (or flame) inflammation.
“Foods labeled ‘anti-inflammatory’ usually contain natural chemical compounds that help the body avoid or fight inflammation,” says Priya Reddy, MD, a rheumatologist with Rheumatology of Southwest Florida in Tampa Bay and board member of the Association of Women in Rheumatology.
While some inflammation is good (it’s part of the body’s natural immune response), chronic inflammation can contribute to or worsen many chronic health issues (such as type 2 diabetes, heart disease, cancer and arthritis) , says Dr. Reddy. Research suggests that incorporating certain foods into your diet is one of many interventions that can help reduce overall inflammation, which can help prevent chronic health conditions, reduce your risk of cognitive decline ( including memory loss), and slow disease progression.
Polyphenols, flavonoids, omega-3 fatty acids, vitamin E, and pre- and probiotics are the main chemical compounds found in anti-inflammatory foods, says Reddy. “Foods that contain these compounds are naturally high in fiber, antioxidants, vitamins and minerals, healthy fats, or other important nutrients.”
8 Best Anti-Inflammatory Foods to Include in Your Diet
You can tell just by looking at a food whether it will help stop inflammation. However, light and naturally colored whole food options (think fruits, vegetables and plants) are often a good bet, says Jen Scheinman, RD, a registered dietitian in private practice in Ossining, New York. “Aim for a wide variety of colors to ensure you get all the powerful anti-inflammatory nutrients they contain.”
Start your anti-inflammatory diet with the following foods.
1. Whole Grains
A meta-analysis of nine randomized trials shows that people who eat higher amounts of whole grains tend to have lower inflammatory markers (substances in the body that signal inflammation).
“Whole grains have several nutrients that make them anti-inflammatory,” says Scheinman. “First, they’re fiber superstars, which help keep the gut microbiome balanced and inflammation under control. They also have several vitamins and antioxidants that help rebalance chronic inflammation.” These include phenolic acids, phytic acid, lignin, and B vitamins.
Scheinman adds that whole grains’ impact on blood sugar also helps lower inflammation. “They have a low glycemic load, which means they won’t cause a spike in blood sugar. This is a good thing, since too much sugar is linked to chronic inflammation,” she explains.
Swap out refined grain foods like white rice, all purpose flour, and white bread for whole grain foods like brown rice, oatmeal, and whole wheat flour.
2. Fatty Fish
Fish such as salmon, tuna, mackerel, herring and anchovies contain high amounts of omega-3 fatty acids, polyunsaturated fats with anti-inflammatory effects. These fats help to reduce inflammation by stopping the production of inflammatory substances such as cytokines (a type of protein) and counteracting the inflammatory effects of omega-6 fatty acids in your diet.
A study published in 2021 found that people at high risk of diabetes and cardiovascular disease had reduced inflammation markers after eating 4 grams of oily fish daily for eight weeks.
And, fish are also a great source of protein, which tends to be more anti-inflammatory than red and processed meat.
3. Nuts
“Nuts are a protein-rich food, full of healthy fats and antioxidants, which may help reduce inflammation,” says Scheinman. A study published in 2023 suggests that almonds and walnuts, for example, can reduce C-reactive protein (a protein released in response to inflammation) and other markers of inflammation in the blood.
Meanwhile, the same study shows that Brazil nuts may fight against oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals (dangerous molecules that attack helpful molecules that play a role in body functions) and antioxidants (substances that fight free radicals). This imbalance can trigger an inflammatory response.
Try adding some nuts to home-baked muffins or brownies, sprinkle some on top of your oatmeal, or eat a handful as a snack.
4. Berries
Berries get their jewel tones from antioxidants called anthocyanins. Research suggests that these antioxidants help limit cytokine activity and maintain a healthy balance of free radicals and antioxidants.
Reddy recommends incorporating these delicious, anti-inflammatory fruits into meals, snacks and desserts. Load up on fresh strawberries, blueberries, raspberries, and blackberries when they’re in season, or keep a bag in your freezer year-round.
5. Beans and legumes
Beans and legumes are a lean, anti-inflammatory source of plant protein. A key part of their impact is their fiber content. “Beans are rich in protein but also fiber, so they will help balance the gut microbiome, which can help prevent the inflammatory process,” says Scheinman.
Additionally, beans like black beans and kidney beans pack antioxidants. The dark pigmented anthocyanins in berries are also present in black, red, and blue-violet-colored beans. Meanwhile, lentils (a type of legume), are rich in antioxidants called polyphenols.
Incorporate canned or dried beans and legumes into a salad or soup, or mix them into a dip for an anti-inflammatory snack.
6. Citrus fruits
Oranges contain vitamin C and other powerful antioxidants, such as flavonoids, which may help with inflammation.
For example, a scoping review of 21 studies including 307 healthy people and 327 people at risk of chronic disease found that those who drank 100 percent orange juice daily significantly reduced markers of inflammation. (The duration of the studies increased from two hours to 31 weeks.)
Other bright and sunny citrus fruits to work into your diet include lemons, limes and grapefruit. They all provide vitamin C, fiber, potassium, B vitamins, flavonoids, and carotenoids – nutrients that may play a role in quelling inflammation.
7. Green Leafy Vegetables
Whether you layer them on sandwiches, stuff them into pasta shells, or use them as a salad base, leafy greens are an excellent inflammation fighter. A study published in 2019 found that people who ate a diet rich in green leafy vegetables had reduced levels of inflammatory markers in their blood. Salad greens such as spinach, kale, Swiss chard, and arugula are rich in vitamins, minerals, and carotenoids that act as antioxidants. Carotenoids, for example, inhibit inflammatory pathways within cells, stopping the production of cytokines.
8. Olive oil
There’s a reason olive oil is often a staple of the anti-inflammatory Mediterranean diet: It’s been studied extensively for its effects on inflammation, with generally positive results.
Olive oil is between 70 and 80 percent oleic acid, a fatty acid that helps balance pro- and anti-inflammatory cytokines. In addition, olive oil contains an antioxidant called oleocanthal. Previous research shows that oleocanthal has anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
Reddy recommends using olive oil in recipes where you would normally use butter. Use olive oil when baking, sautéing, and roasting.
The spring
Inflammation is helpful in the short term, but chronic inflammation can contribute to health conditions such as diabetes, heart disease, arthritis, and even cancer. Many foods contain nutrients that can help you keep inflammation under control. Be sure to include a variety of anti-inflammatory foods in your diet, including whole grains, fruits, vegetables, fatty fish, beans and legumes, nuts, and olive oil.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkNoPrivacy policy
by 