The foods we eat can help tame (or catch fire) inflammation.
“Foods labeled as ‘anti-inflammatory’ typically contain natural chemical compounds that help the body prevent or fight inflammation,” says Priya Reddy, MD, a rheumatologist at Southwest Florida Rheumatology 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 problems (like type 2 diabetes, heart disease, cancer and arthritis), says Dr. Reddy. Research shows that including certain foods in your diet is one of many interventions that can help reduce overall inflammation, which can help prevent chronic health conditions, lower your risk of cognitive decline (including memory loss) and slow the progression of slow down the disease.
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 naturally contain these compounds are high in fiber, antioxidants, vitamins and minerals, healthy fats or other important nutrients.”
8 Best Anti-Inflammatory Foods to Include in Your Diet
Just by looking at food you can’t necessarily tell whether it will help suppress inflammation. However, naturally bright and colored whole food options are often a good choice (think fruits, vegetables, and plants), 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 studies shows that people who eat larger amounts of whole grains tend to have lower inflammatory markers (substances in the body that signal inflammation).
“Whole grains contain several nutrients that make them anti-inflammatory,” says Scheinman. “For starters, they’re fiber-rich superstars, which help balance the gut microbiome and control inflammation. They also contain several vitamins and antioxidants that help combat chronic inflammation.” These include phenolic acids, phytic acid, lignin and B vitamins.
Scheinman adds that whole grains’ impact on blood sugar levels also helps reduce inflammation. “They have a low glycemic load, which means they don’t cause a spike in blood sugar levels. This is a good thing because excess sugar is linked to chronic inflammation,” she explains.
Replace refined grain foods such as white rice, all-purpose flour and white bread with whole grain foods such as brown rice, oatmeal and whole wheat flour.
2. Oily 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 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 oily fish daily for eight weeks.
And fish is also an important source of lean 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 can help reduce inflammation,” says Scheinman. A study published in 2023 suggests that almonds and walnuts, for example, may reduce C-reactive protein (a protein released in response to inflammation) and other markers of inflammation in the blood.
Meanwhile, the same research reveals that Brazil nuts can combat oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals (dangerous molecules that attack useful molecules that play a role in body functions) and antioxidants (substances that fight free radicals). This imbalance can cause an inflammatory response.
Try adding a portion of nuts to home-baked muffins or brownies, sprinkle some on your oatmeal or eat a handful of nuts as a snack.
4. Berries
Berries get their jewel notes from antioxidants known as anthocyanins. Research shows that these antioxidants help limit cytokine activity and maintain a healthy balance between free radicals and antioxidants.
Reddy recommends including these tasty, anti-inflammatory fruits in meals, snacks and desserts. Buy fresh strawberries, blueberries, raspberries and blackberries when they are in season, or keep a bag in the freezer year-round.
5. Beans and legumes
Beans and legumes are a lean, anti-inflammatory source of plant-based protein. The key to their impact lies partly in their fiber content. “Beans are rich in protein but also fiber, so they help balance the gut microbiome, which can help suppress the inflammatory process,” says Scheinman.
In addition, beans such as black beans and kidney beans contain antioxidants. The darkly pigmented anthocyanins in berries are also present in black, red and blue-violet colored beans. Lentils (a type of legume), meanwhile, are rich in antioxidants called polyphenols.
Use canned or dried beans and legumes in 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 can help inflammation.
For example, an exploratory review of 21 studies involving 307 healthy people and 327 people at risk for chronic diseases found that those who drank 100 percent orange juice daily significantly reduced inflammatory markers. (The duration of the studies ranged from two hours to 31 weeks.)
Other bright and sunny citrus fruits to include in 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 suppressing inflammation.
7. Green leafy vegetables
Whether you put 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 vegetables such as spinach, kale, chard and arugula contain many vitamins, minerals and carotenoids that act as antioxidants. For example, carotenoids block inflammatory pathways in cells, stopping the production of cytokines.
8. Olive oil
There’s a reason why olive oil is a staple of the oft-touted anti-inflammatory Mediterranean diet: it has been extensively studied for its effects on inflammation, with generally positive results.
Olive oil consists of 70 to 80 percent oleic acid, a fatty acid that helps balance pro- and anti-inflammatory cytokines. Additionally, olive oil contains an antioxidant known as oleocanthal. Previous 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 baking, sautéing and roasting.
The takeaway
Inflammation is helpful 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 you control inflammation. 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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