Anti-Inflammatory Foods to Eat

Best Anti-Inflammatory Foods to Eat

Berries

Berries are rich in antioxidants and bioactive compounds and have been proven to help reduce oxidative stress and treat obesity-induced inflammation (1). Types of berries known to have anti-inflammatory properties are blackberries, blueberries, strawberries, and raspberries.

Fatty Fish

Fatty fish such as Mackerel, Sardines, and Salmon are a rich source of Omega-3s. According to research published in the National Library of Medicine, Omega-3s from fish oil are the most biologically potent and are useful in managing inflammation and autoimmune diseases (2).

Leafy Greens

Leafy Greens like Spinach, Kale, and Swiss Chard are rich in vitamins, fiber, antioxidants, phytochemicals, and other bioactive compounds (3)(4)(5). Different research has proven that these anti-inflammatory vegetables reduce inflammation and exert other health benefits.

Nuts and Seeds

Nuts and Seeds contain healthy fats that are natural anti-inflammatory known to help control and manage inflammation. According to different studies, Walnuts, Almonds, Chia, and Flaxseeds are high in unsaturated fatty acids, phenolics, peptides, fibers, and vitamins known for reducing inflammation and oxidative stress in humans (6)(7)(8)(9).

Olive Oil

Olive Oil is an anti-inflammatory food and the best healthy fat for cooking. According to research published in the National Library of Medicine, Olive oil contains different phenolic compounds that are known for their potent anti-inflammatory effects (10).

Turmeric & Ginger

Both spices are foods that decrease inflammation. Turmeric has an active compound called curcumin, which has been studied for its inflammation-reducing effects (11). On the other hand, ginger also contains gingerol, which is known to have a powerful anti-inflammatory effect (12).

Tomatoes

Tomatoes contain carbohydrates, fiber, minerals, and vitamins, and most especially, they are rich in lycopene, a powerful antioxidant. According to a study, it reduces oxidative stress and lessens the risk of inflammatory diseases (13).

Dark Chocolate & Cocoa

Cocoa and dark chocolate have different health benefits thanks to polyphenols in both foods. Research in the National Library of Medicine has antioxidant and anti-inflammatory benefits (14).

Green Tea

Green Tea is rich in Epigallocatechin-3-gallate (EGCG), a polyphenol with strong antioxidant and anti-inflammatory properties (15). Research has shown that EGCG is useful in controlling inflammation, cell apoptosis (cell death), and oxidative stress.

Mushrooms

Mushrooms have been used as natural anti-inflammatory food and medicine due to their nutritional content. Shiitake, Maitake, and Reishi are examples of mushrooms that are known to contain active metabolites (16)(17)(18). Research has shown that these mushrooms help boost immune response and possess powerful antioxidant, and anti-inflammatory (19).

Anti-Inflammatory Herbs and Spices

Turmeric

Turmeric contains curcumin with anti-inflammatory properties, therefore a potential treatment for different conditions (20). It can be used as a spice for food, and topically to treat skin and joint conditions. In addition, as a supplement, it is available in gummies, tablets, powders, and capsules.  

Ginger

Ginger is known for its different biological activities, including being an antioxidant and as food to fight inflammation (21). It can be used as a spice for food, in ginger tea, ale, and cocktails, or garnished with food.

Cinnamon

Cinnamon is rich in an organic compound called cinnamaldehyde (22). It has an anti-oxidant and anti-inflammatory that helps reduce the risk of disease.

Garlic

Garlic contains an anti-inflammatory compound known as diallyl disulfide (23). It inhibits pro-inflammatory cytokines effects on the body. It can be used as food, supplement, and topically.

Rosemary

According to research published in the National Library of Medicine, rosemary, also known as Rosmarinus officinalis L, can help to treat inflammatory disorders and pain relief (24). This is because it contains polyphenols and other active compounds. It can be used in food and aromatherapy.

Anti-Inflammatory Drinks

Green Tea

It contains antioxidants and other compounds to help suppress the expression of inflammation (25). 

Herbal Teas

Herbal Teas contain antioxidants, flavonoids, and polyphenols, which can help fight inflammatory pathways (26).

Tart Cherry Juice

Tart Cherry Juice is highly rich in an active compound called anthocyanins. The compound has an anti-inflammatory effect on the body (27).

Lemon Water

Lemon Water contains vitamin C, a component known for its support for the immune system and as a natural anti-inflammatory (28).

Foods That Cause Inflammation (What to Avoid)

Processed foods

Whatever food that cannot be home-cooked is mostly processed food. Examples of these foods are fast foods, frozen meals, and chips. These foods can alter the interaction of the gut with the immune system, hence leading to inflammation.

Sugary drinks

Sugary drinks like artificial juices and Sodas can damage the immune system. In the long run, excess intake of these drinks can lead to obesity.

Refined carbs

Fiber plays a significant role in preventing inflammation. However, refined carbohydrates like white bread, pastries, and white rice have less fiber as they have been removed.

Red and processed meats

Red and processed meats like hot dogs, sausages, and deli meats contain a higher saturated fat content; therefore, they have a higher tendency to cause inflammation.

Fried and high-fat foods

Deep frying food with vegetable oil, margarine, and other ingredients can increase calorie intake as most of the water is replaced with fat. Eventually, this can lead to certain illnesses.

Simple Ways to Add These Foods to Your Diet

Checking the type of foods in your diet is one of the ways to maintain a healthy lifestyle. Hence, you need to incorporate anti-inflammatory foods into your diet. It begins by including these foods in your daily meals. You can consider chia pudding, orange slices, and blueberries for breakfast. For lunch, cobb salad with hard-boiled eggs is an ideal option. You can end the day by eating turmeric-spiced baked chicken thighs, roasted cauliflower, and a baked sweet potato for dinner.

Another way to incorporate these non-inflammatory foods into a diet is to opt for healthier alternatives for inflammatory foods. For example, instead of eating a fried chicken, opt for a baked one. Eat fruits as a replacement for sweetened juice.