The foods we choose to eat can help soothe (or exacerbate) inflammation.
D., a rheumatologist at Southwest Florida Rheumatology in Tampa Bay and a board member of the Society for Women in Rheumatology. “Foods labeled ‘anti-inflammatory’ typically have natural chemical compounds that help the body avoid or fight inflammation,” says Priya Reddy.
Dr. While some inflammation is good (part of the body’s natural immune response), chronic inflammation can contribute to or worsen many chronic health problems (such as type 2 diabetes, heart disease, cancer and arthritis), Reddy says. 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, Reddy says. “Foods that naturally contain these compounds are high in fiber, antioxidants, vitamins and minerals, healthy fats, or other important nutrients.”
Top 8 Anti-Inflammatory Foods You Should Add to Your Diet
You can’t tell for sure by looking at a food whether it will help relieve inflammation. However, naturally bright and colorful whole food options are generally a good bet (think fruits, vegetables, and herbs), says Jen Scheinman, RD, a registered dietitian in private practice in Ossining, New York. “Aim for a wide variety of colors to make sure you’re getting 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 studies finds that people who eat larger amounts of whole grains tend to have lower inflammatory markers (substances that signal inflammation in the body).
“Whole grains have a variety of nutrients that make them anti-inflammatory,” says Scheinman. “For starters, these are high-fiber superstars, helping to keep the gut microbiome balanced and inflammation in check. It also has a variety of vitamins and antioxidants that help balance chronic inflammation. These include phenolic acids, phytic acid, lignin and B vitamins.
Scheinman adds that whole grains’ effect on blood sugar also helps reduce inflammation. “They have a low glycemic load, meaning they won’t cause a spike in blood sugar. This is a good thing because excess sugar is associated with chronic inflammation,” he explains.
Replace refined grain foods like white rice, all-purpose flour and white bread with whole grain foods like brown rice, oatmeal and whole wheat flour.
2. Oily Fish
Fish such as salmon, tuna, mackerel, herring and anchovy contain high amounts of omega-3 fatty acids and polyunsaturated fats that have anti-inflammatory effects. These fats help 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 inflammatory markers after consuming 4 grams of fatty fish per day for eight weeks.
Fish is also the best source of lean protein, which tends to be more anti-inflammatory than red and processed meats.
3. Hazelnuts
“Nuts are a food rich in protein, full of healthy fats and antioxidants that can 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 reveals that Brazil nuts may combat oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals (dangerous molecules that attack beneficial molecules that play a role in body functions) and antioxidants (substances that fight free radicals). This imbalance can trigger an inflammatory response.
Try adding a serving of hazelnuts to homemade muffins or muffins, sprinkle some over your oatmeal, or eat a handful as a snack.
4. Fruits
The berries get their jewel tone from antioxidants known as anthocyanins. Research suggests that these antioxidants help limit cytokine activity and maintain a healthy balance between free radicals and antioxidants.
Reddy recommends incorporating these delicious, anti-inflammatory berries into meals, snacks, and desserts. Eat fresh strawberries, blueberries, raspberries and blackberries when in season, or keep a bag in your freezer year-round.
5. Beans and Legumes
Beans and legumes are a source of lean, anti-inflammatory plant protein. The key to their effects lies partly in their fiber content. “Beans are rich in protein, but they are also rich in fiber, so they will help balance the gut microbiome, which can help suppress the inflammatory process,” says Scheinman.
Additionally, beans such as black beans and kidney beans contain antioxidants. Darkly 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.
Add canned or dried beans and legumes to a salad or soup, or stir them into a sauce for an anti-inflammatory snack.
6. Citrus fruits
Oranges contain other powerful antioxidants, such as vitamin C and flavonoids, that may help with inflammation.
For example, a comprehensive review of 21 studies involving 307 healthy people and 327 people at risk for chronic disease found that those who drank 100 percent orange juice every day significantly reduced markers of inflammation. (The duration of the studies varies between two hours and 31 weeks.)
Other bright and sunny citrus fruits you can add to your diet include lemons, limes and grapefruits. All provide vitamin C, fibre, potassium, B vitamins, flavonoids and carotenoids; these nutrients may play a role in suppressing inflammation.
7. Green Leafy Vegetables
Whether layered on sandwiches, stuffed into pasta shells, or used as a salad base, leafy greens are excellent inflammation fighters. A study published in 2019 found that people who followed a diet rich in green leafy vegetables had reduced levels of inflammatory markers in their blood. Salad greens such as spinach, kale, chard and arugula contain plenty of vitamins, minerals and carotenoids that act as antioxidants. For example, carotenoids stop the production of cytokines by blocking inflammatory pathways within cells.
8. Olive oil
There’s a reason why olive oil is a staple in the anti-inflammatory Mediterranean diet: It’s been extensively studied for its effects on inflammation, with generally positive results.
70 to 80 percent of olive oil is oleic acid; it is a fatty acid that helps balance pro- and anti-inflammatory cytokines. Additionally, olive oil contains an antioxidant known as oleocanthal. Past research shows that oleocanthal has anti-inflammatory properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
Reddy recommends using olive oil in recipes where you would normally use butter. Use olive oil when cooking, sautéing and roasting.
take away
Inflammation is beneficial in the short term, but chronic inflammation can contribute to health problems such as diabetes, heart disease, arthritis, and even cancer. Many foods contain nutrients that can help 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.
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