Posted on October 21, 2020
While research suggests that the anti-inflammatory diet can be beneficial in reducing some chronic conditions, it’s also a generally healthy way of eating that can be beneficial for everyone due to its high amounts of fresh produce, healthy fats, and high fiber levels from whole grains and legumes. Here are some anti-inflammatory foods. Can you include some of these foods daily?
- Fruits: While all fruit is good, be sure to eat plenty of fruits rich in anthocyanins, which is found in dark blue, purple, and red produce like cherries, berries, grapes, plums, and pomegranate. High fiber fruits, like pears and apples, are great as well!
- Vegetables: The more vegetables, the better! Give special attention to dark leafy greens, like spinach and kale, as they are particularly rich in nutrients.
- Whole Grains: Packed with fiber, whole grains like oatmeal, quinoa, wheat pasta, and whole-grain bread are included in the anti-inflammatory diet.
- Nuts, Seeds, and Healthy Fats: Natural peanut butter and other nut butters, nuts, olive oil, avocado, and seeds – include chia and flax seeds, are staples in this healthy eating plan.
- Fish: Fish, especially salmon, are some of the best anti-inflammatory foods to focus on due to their healthy unsaturated fats and omega-3 fatty acid content.
- Legumes: Legumes, like beans and lentils, are high in fiber and protein, so they help keep you full plus regulate your digestive system.
Source: Eating Well
FAQs
1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.
What three 3 inflammatory foods you should eliminate from your diet? ›
In particular, experts recommend avoiding these inflammatory foods:
- Red meat, such as steak and hamburgers.
- Processed meat, such as bologna, bacon, sausage and lunchmeat.
- Commercial baked goods such as snack cakes, pies, cookies and brownies.
- Bread and pasta made with white flour.
Pasta, potatoes, tortillas, rice and bread can all be helpful additions to an anti-inflammatory diet that also includes healthy fats, lean protein, fruits and vegetables and other foods that promote balance and variety.
Can I eat bread on an anti-inflammatory diet? ›
Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.
How do you flush inflammation out of your body? ›
You can reduce chronic inflammation by making lifestyle changes, Tolbert says.
- Eat anti-inflammatory foods. ...
- Quit smoking. ...
- Limit or avoid alcohol. ...
- Avoid inflammatory foods. ...
- Practice stress management techniques. ...
- Maintain a healthy weight. ...
- Exercise regularly. ...
- Practice good sleep hygiene.
What is the #1 best drink to reduce inflammation?
- baking soda and water.
- parsley and ginger green juice.
- lemon and turmeric tonic.
- bone broth.
- functional food smoothie.
- matcha tea.
- greens and berry smoothie.
According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.
What is the strongest natural anti-inflammatory? ›
- Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
- Curcumin. ...
- S-adenosylmethionine. ...
- Zinc. ...
- Green tea. ...
- Frankincense. ...
- Capsaicin. ...
- Cat's claw.
Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups a day. In fact, it's quite the opposite. According to a 2021 study in Nutrients, coffee may have anti-inflammatory effects on the body.
What is the #1 anti-inflammatory carb? ›
These include whole grains like buckwheat, oats, quinoa and bulgur, and starchy vegetables like potatoes. A 2022 systematic review published in Nutrients found that replacing refined grains with whole grains can have a significant effect in reducing at least one inflammatory marker.
The 6 Best Breakfasts for Fighting Inflammation
- Smoothies.
- Breakfast Salads.
- Berries and Yogurt.
- Avocado Toast.
- Whole Grains and Nuts.
- Eggs and Greens.
The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!
What is the #1 most anti-inflammatory food? ›
What are the top anti-inflammatory foods?
- berries.
- fatty fish.
- broccoli.
- avocados.
- green tea.
- peppers.
- mushrooms.
- grapes.
The five cardinal signs of inflammation are pain, heat, redness, swelling, and loss of function. However, some people with inflammation do not have any symptoms.
Can I eat rice on an anti-inflammatory diet? ›
It is recommended to eat 1-2 cups of cooked grains per day of those that you tolerate. Allowed grains include: amaranth, barley, basmati rice, brown rice, buckwheat, millet, oats, quinoa and rye. Gluten-free oatmeal (Bob's Red Mill) is allowed. Rice crackers and wasa crackers may also be eaten.
What can I drink before bed to reduce inflammation? ›
Green and White Teas
Rich in polyphenols and catechins, these teas come with properties that not only reduce inflammation but can also regulate your immune system, which can be helpful in protecting the body against the cold during the winter.
What are the 10 worst foods for inflammation? ›
Here are the top ten worst offending foods that can trigger or cause inflammation:
- Refined Sugar. No surprises that sugar is at the top of the list. ...
- Vegetable Oil. ...
- Dairy Products. ...
- Wheat, Rye, and Barley. ...
- Fried Foods. ...
- Refined Flour. ...
- Red Meat. ...
- Processed Corn.
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
