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Anti-Inflammatory Foods To Eat: A Full List
Studies suggest that some foods can help decrease chronic inflammation. These include olive oil, certain berries, fruit, vegetables, spices, and fish.
Inflammation can be both good and bad.
On the one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to disease (1, 2).
Stress, low activity levels, and foods that cause inflammation can make this risk even more significant. For this reason, eating foods that can help reduce inflammation is strongly advisable.
Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation. The most anti-inflammatory foods may include:
Berries are small fruits packed with fiber, vitamins, and minerals.
Dozens of varieties exist. Some of the most common ones include:
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your disease risk (3, 4).
A 2018 review of research suggests that phytochemicals found in berries may help delay cancer development and progression. Though more research is needed, they may benefit immunotherapy (5).
Your body naturally produces NK cells, and they help keep your immune system functioning correctly.
In another study, adults with excess weight who ate strawberries had lower levels of specific inflammatory markers associated with heart disease than those who didn't (6).
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
EPA and DHA help reduce inflammation, which may otherwise lead to health conditions that may include (7, 8, 9, 10):
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (11).
Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP) (12, 13).
However, in one study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared with those who received a placebo (14).
Broccoli is highly nutritious.
It's a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Research has shown that eating many cruciferous vegetables is associated with a decreased risk of heart disease and cancer (15, 16).
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body (17, 18, 19, 20).
Avocados contain potassium, magnesium, fiber, and heart-healthy monounsaturated fats (21, 22).
They also contain carotenoids and tocopherols, which are linked to a reduced risk of cancer and heart disease (23, 24, 25).
In addition, one compound in avocados may reduce inflammation in newly forming skin cells (25).
In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP (26).
You've probably heard that green tea, such as matcha green tea, is one of the healthiest beverages.
Research has found that drinking green tea is associated with a reduced risk of heart disease, cancer, Alzheimer's disease, obesity, and other conditions (27, 28, 29).
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells (27, 30, 31).
Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects (32, 33, 34, 35).
Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes (36, 37).
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging (38, 39).
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake mushrooms.
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.
They also contain phenols and other antioxidants that provide anti-inflammatory protection (40, 41, 42, 43).
Share on PinterestMarisol Ogando/Addictive Creative/Offset Images Marisol Ogando/Addictive Creative/Offset ImagesGrapes contain anthocyanins, which reduce inflammation.
In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, arthritis, Alzheimer's, and eye disorders (44, 45, 46, 47, 48).
Grapes are also one of the best sources of resveratrol, another antioxidant compound with many health benefits.
Studies show that resveratrol can protect the heart against inflammation.
While taking a resveratrol supplement is not the same as eating grapes, in one study including 60 people with heart failure, those who consumed two 50-mg capsules of resveratrol supplements daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 (IL-6) (49).
An older study from 2012 found that adults who ate grape extract daily experienced increased adiponectin levels. Low levels of this hormone are associated with weight gain and an increased risk of cancer (50, 51).
Turmeric is a spice with a warm, earthy flavor often used in curries and other Indian dishes.
It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound (52, 53, 54, 55).
Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases (55, 56, 57).
In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP (56, 55).
It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.
Curcumin supplements often include piperine, which can boost curcumin absorption by 2,000% (55).
More research is needed to understand how the dosage of turmeric affects inflammatory markers (58).
Extra virgin olive oil is one of the healthiest fats you can eat.
It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions (59, 60, 61).
Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers (62).
The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen (63).
Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils (4).
Dark chocolate is delicious, rich, and satisfying.
It's also packed with antioxidants that help reduce inflammation. These may reduce your disease risk and lead to healthier aging (65, 66, 67, 68).
Flavanols are responsible for chocolate's anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy.
One small study of participants who consumed 852 mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion (69).
However, more high quality studies on chocolate and its components are needed.
In the meantime, it can't hurt to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits (67, 68, 70).
The tomato is a nutritional powerhouse.
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties (71, 72, 73, 74).
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer (75, 76, 77).
Cooking tomatoes in olive oil can help you absorb more of their lycopene content (78).
That's because lycopene is a carotenoid, a nutrient better absorbed with a source of fat.
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation (79, 80, 81).
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.
One 2019 study including 37 older adults found that those who consumed 16 ounces (480 mL) of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP (82).
However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days (83).
More research is needed to understand how cherries might help reduce inflammation.
In addition to filling your diet with nutritious anti-inflammatory ingredients, it's essential to limit your consumption of foods that can promote inflammation may support your overall health (84, 85).
For example, a higher intake of some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP (86, 87, 88).
Foods like sugar-sweetened beverages and refined carbs may also promote inflammation (89, 90).
Examples of foods that have been linked to increased levels of inflammation can include:
Keep in mind that it's okay to eat these foods occasionally. Just try to ensure that you follow a well-balanced diet that's based on whole foods, including lots of fruits and vegetables. It's best to stick to foods that are minimally processed.
Even low levels of inflammation on a chronic basis can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods. Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients.
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.
Best Anti-Inflammatory Foods—Plus What To Avoid
The American way of eating is a recipe for chronic inflammation, due to its emphasis on foods high in saturated fats, added sugars, refined grains and sodium.
"Meanwhile, we're skimping on the anti-inflammatory foods: Fish, fruits, vegetables and whole grains," says Dr. Ricker.
The typical American diet sparks inflammation in many ways, including its impact on our waistlines. About 42% of Americans age 20 and up are obese, with some of that excess fat lodged deep in the abdomen, parked in and around the liver and other organs. This "visceral fat" is the most toxic type and when these fat cells become overfilled, they die, emitting inflammatory compounds.
Why is our diet so fattening? Increasingly, evidence points to ultra-processed foods, which make up about 60% of an American's calorie intake. These concoctions of added sugar, saturated fat and salt include cereal bars, cake mixes, instant noodles, soft drinks, certain breads, sausages and so many of the other foods sitting in supermarket aisles.
Weight gain can happen quickly on an ultra-processed diet. In a tightly controlled National Institutes of Health study, people checked into a medical center for a month, and could eat only foods provided by researchers. They consumed about 500 more calories per day on an ultra-processed food diet than on a diet based on whole foods such as fruits, vegetables, whole grains, simply-prepared chicken and other proteins. Interestingly, people reported enjoying both diets about equally.
Not surprisingly, people started gaining weight on the ultra-processed diet—2 pounds in two weeks—and lost that same amount in the two weeks on the whole foods diet.
Obesity aside, certain types of food inflame the body:
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How To Build An Anti-Inflammatory Diet
An anti-inflammatory diet consists of fruits, vegetables, lean protein, nuts, seeds and healthy fat and is thought to aid in reducing the risk of disease associated with chronic inflammation.
Even though you may be familiar with the term anti-inflammatory diet, there's a lot to learn about inflammation, including what causes it and how factors like diet can either help reduce inflammation or make it worse.
There are two different types of inflammation—acute (short-term) inflammation and chronic (long-term) inflammation.
Acute inflammation is how your body protects itself when you're sick or injured. This type of inflammation resolves once the "threat," like a virus or an injury, has passed.
Chronic inflammation is low-grade and persistent inflammation in the body that damages tissues and organs over time. Chronic inflammation can cause DNA damage overtime and lead to a number of health conditions, including certain cancers and heart disease.
Many factors can cause or worsen chronic inflammation, including:
Your body needs a balance between free radicals and compounds called antioxidants in order to function optimally and protect itself from disease.
Free radicals are generated from normal biochemical reactions in the body and are also produced in response to environmental factors like sun exposure. These free radicals break cells down over time.
As you age, your body loses its ability to fight the effects of free radicals, resulting in more free radicals, more oxidative stress, and more damage to cells, which leads to cellular damage, as well as "normal" aging. This oxidative stress contributes to chronic inflammation by activating inflammatory pathways in the body.
Antioxidants help "disarm" these free radicals and other reactive compounds by neutralizing them before they cause damage to lipids, DNA, and proteins.
Fortunately, there are ways to reduce chronic inflammation and improve your overall health, including eating an anti-inflammatory diet, which is high in antioxidants.
There's no set definition of an anti-inflammatory diet, but anti-inflammatory eating patterns are generally high in nutrient-dense foods that contain anti-inflammatory compounds, like antioxidants.
Most anti-inflammatory diets are rich in plant foods, especially vegetables and fruits. This is because plant foods are concentrated sources of powerful anti-inflammatory substances that have been shown to reduce markers of inflammation in the body.
For example, people who follow diets high in plant foods, like the Mediterranean diet, tend to have lower levels of inflammatory markers like tumor necrosis factor alpha (TNFα), a protein associated with insulin resistance and type 2 diabetes, and C-reactive protein (CRP), a protein your liver makes when dealing with high levels of inflammation.
Other foods that are often incorporated into anti-inflammatory diets include spices, herbs, beans, nuts and seeds, and seafood. The omega-3s in fish, for example, help nip inflammation in the bud before it even begins. Omega-3s interfere with cells called leukocytes and enzymes known as cytokines, which are both key players in igniting inflammation in the body.
Products like soda, fast food, fried foods, processed meat products, sugary baked goods, and candy contribute to chronic inflammation. Limiting or removing these from your diet may help reduce inflammation.
However, this doesn't mean that your diet has to be free of all foods and beverages that contain pro-inflammatory components. An anti-inflammatory diet should consist mostly of whole, nutritious, anti-inflammatory foods, but you can still enjoy your favorite foods from time to time, even if they're considered "inflammatory."
Certain foods and drinks are high in compounds that help reduce inflammation, including carotenoids like beta-carotene, polyphenols like anthocyanins, minerals like selenium, the omega-3 fats EPA and DHA, and vitamins C and D.
Diets rich in berries like blackberries, strawberries, and blueberries have been shown to help reduce inflammatory markers and protect against certain health conditions like heart disease. Berries are an important part of an anti-inflammatory diet because they contain anti-inflammatory substances such as anthocyanins, flavonols, and phenolic acids, all of which have powerful antioxidant and anti-inflammatory effects
Incorporating anti-inflammatory foods into your diet helps reduce inflammation and supports your body's antioxidant status, which can help keep you healthy and decrease your risk of inflammatory diseases.
There are a number of foods and beverages that contain protective antioxidant and anti-inflammatory compounds.
Adding the following foods to your diet could help reduce inflammation:
These foods are just a start. There are many other foods and drinks that contain anti-inflammatory substances.
It's best to create an anti-inflammatory diet that's rich in a variety of anti-inflammatory foods so that you provide your body with an array of protective compounds and necessary nutrients like protein, fiber, vitamins, and minerals.
Regularly consuming the following foods and drinks may contribute to chronic inflammation:
You don't have to completely cut these foods and drinks from your diet, though it's best to limit them as much as possible. Consuming inflammatory foods too often can contribute to chronic inflammation.
If you're not used to eating the anti-inflammatory foods listed above, or your diet is currently high in inflammatory foods, try adding just one or two anti-inflammatory foods to your daily menu and slowly reduce your intake of inflammatory foods like those high in added sugar.
Here's an example of a one-day anti-inflammatory menu.
Breakfast:
Lunch:
Snack:
Dinner:
Feel free to experiment with anti-inflammatory foods to create your own healthy diet.
Everyone can benefit from following an anti-inflammatory diet.
Following an eating pattern rich in nutrient-dense foods and limiting inflammatory foods is one of the best ways to keep your body healthy and prevent health conditions like obesity, heart disease, diabetes, and certain cancers.
What's more, research shows that people with inflammatory health conditions like rheumatoid arthritis significantly benefit from following anti-inflammatory diets and that these eating patterns may help reduce symptoms like pain and improve overall quality of life.
Even though following an anti-inflammatory diet can improve health and reduce inflammation, there are other factors that contribute to inflammation.
If you're concerned about chronic inflammation, lifestyle changes like sitting less, getting enough sleep, managing stress levels, and avoiding toxins like cigarette smoke are essential.
Transitioning to a healthier, anti-inflammatory diet is an excellent way to take care of your body, extend your lifespan, and reduce your risk of a number of health conditions. However, diet alone can't protect you from all diseases and can't take the place of medical treatment.
If you have a serious health condition like cancer or an autoimmune disease, an anti-inflammatory diet isn't enough to keep you healthy and manage your symptoms. Also, diet can't take the place of necessary medications used to treat inflammatory diseases.
Whether or not you have a health condition, it's essential to regularly visit your healthcare provider to ensure you're getting the best care.
If you're unsure how to start eating healthier, consider working with a registered dietitian. They can help create an anti-inflammatory diet tailored to your specific needs.
Although short-term inflammation helps protect you when you're sick or injured, chronic inflammation can harm your health and increase your risk of a number of health conditions.
Fortunately, there are ways to reduce inflammation in the body, including following a nutritious, anti-inflammatory diet.
If you're interested in transitioning to a more anti-inflammatory way of eating, try incorporating some of the foods listed in this article into your meals and snacks and creating a healthy, inflammation-fighting diet that works for your specific preferences and health needs.
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