The 15 Best Anti-Inflammatory Foods to Improve Your Health and Reduce Inflammation

One of the best ways to reduce inflammation in the body might not be in the medicine cabinet but in the refrigerator. By choosing anti-inflammatory foods, you can fight off inflammation for good. Incorporating these foods into anti-inflammatory diets can help manage chronic inflammatory conditions and improve overall health outcomes.

When your body recognizes a foreign threat like a microbe, chemical, or even plant pollen, your immune system gets triggered. This process is called inflammation. In short bursts, this is what protects us from these external threats but sometimes this process is ongoing and doesn’t quit. Over time, prolonged inflammation might lead to chronic illnesses, such as diabetes, heart disease, and cancer.

The good news is many of the foods we come across at the grocery store or farmer’s market can help us combat inflammation.

What is Inflammation?

Inflammation is your body’s natural defense mechanism against harm. Think of it as your internal emergency response system. When your body detects something potentially harmful – whether it’s a cut on your finger, an invading virus, or even stress – it launches an inflammatory response. During this process, your immune system sends out various compounds and white blood cells to protect and heal the affected area. While this acute inflammation is beneficial and necessary for healing, chronic inflammation – when this response persists over time – can be problematic for your overall health.

The Science Behind Inflammation

At its core, inflammation is a complex biological response orchestrated by your immune system. When your body detects an injury or threat, it releases chemical messengers called cytokines that trigger various responses. These include increased blood flow to the affected area (causing redness and warmth), fluid accumulation (leading to swelling), and the activation of pain receptors (resulting in tenderness).

Symptoms of Inflammation in the Body

Understanding inflammation symptoms is crucial because they can signal whether you’re experiencing a normal healing response or potentially dealing with a chronic condition. When inflammation occurs, your body communicates through various signals that something requires attention or healing.

Acute Inflammation

With acute inflammation, the signs are typically immediate and localized to a specific area of injury or infection. These symptoms are part of your body’s natural healing process and usually resolve within a few days to weeks. You’ll likely notice:

• Redness or discolored skin in the affected area
• Swelling or tenderness
• Heat (the area feels warm to the touch)
• Limited mobility or function in the affected area
• Mild pain localized to the injury site

Chronic Inflammation

Chronic inflammation presents a more complex picture, often developing slowly over time and affecting multiple body systems simultaneously. These symptoms can be subtle and easily dismissed or attributed to other causes, which is why chronic inflammation sometimes goes undetected for extended periods. The systemic nature of chronic inflammation means that symptoms can appear throughout your body rather than in one specific location. Watch for:

• Persistent fatigue
• Joint pain or stiffness
• Gastrointestinal issues like diarrhea or constipation
• Unexplained fever
• Mood changes, including depression or anxiety
• Recurring infections
• Weight fluctuations
• Skin issues or rashes

Anti-Inflammatory Foods to Add to Your Diet

Monounsaturated fats, Omega-3 fatty acids, colorful fruits and vegetables, and even herbs and spices can all help to reduce inflammation in the body.

Monosaturated Fats

Heart-healthy fats raise your good cholesterol and contain high amounts of antioxidants, which help to remove damage from the body. Good sources include extra virgin olive oil, olives, avocados, nuts/seeds and natural nut butter.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential, meaning they must be obtained by food! They inhibit enzymes that trigger inflammatory hormones and suppress cytokines which erode cartilage. Good sources include fatty wild-caught fish (salmon, sardines, tuna, halibut and mackerel), walnuts, flax/chia seeds and pastured (grass-fed) eggs, beef, milk and chicken.

Fruits and Vegetables

Fruits and veggies provide a wide array of vitamins, minerals and antioxidants that help eliminate damage and heal the body. However, certain produce provides extra benefits.

• Leafy greens: Low in calories and high in antioxidants. Aim for one cup per day.
• Berries: Low in sugar and high in antioxidants. Aim for four servings per week. 
• Broccoli, cabbage, and cauliflower: Contain natural detoxifying components and a potent antioxidant.
• Orange fruits and veggies: High in vitamin A, a powerful antioxidant.

Herbs and Spices

Herbs and spices contain concentrated amounts of antioxidants and can upgrade your food without adding calories or extra sodium.

• Turmeric: Contains compounds that influence more than 700 genes in the body. Pair with black pepper.
• Green tea: High in antioxidants, add a squeeze of lemon to enhance antioxidant absorption.
• Cinnamon: Helps stabilize blood sugar levels. High blood sugar has pro-inflammatory effects. 
• Ginger: Helps to suppress pro-inflammatory compounds.

Beverages with Anti-Inflammatory Properties

While a healthy diet is crucial for reducing inflammation, don’t overlook the power of what you drink. Certain beverages are packed with anti-inflammatory properties that can complement your dietary efforts.

Green tea, for example, is rich in polyphenols, which are known for their anti-inflammatory effects. Sipping on green tea regularly can help reduce inflammation and support overall health. For a warm, comforting option, try a turmeric latte. Turmeric contains curcumin, a compound with potent anti-inflammatory properties that can help soothe your body from the inside out.

Ginger tea is another excellent choice. Ginger contains gingerols and shogaols, compounds that have been shown to reduce inflammation and promote overall well-being. If you prefer something fruity, pomegranate juice is a fantastic option. It’s loaded with antioxidants and polyphenols that can help combat inflammation.

Lastly, consider incorporating olive oil-based drinks into your routine. Olive oil is rich in anti-inflammatory compounds like oleocanthal and oleuropein, which can help reduce inflammation and support a healthy diet.

By including these beverages in your daily routine, you can enhance the anti-inflammatory effects of your diet and promote better health.

Inflammatory Foods to Limit in Your Diet

On the flip side, you’ll want to limit foods that can increase inflammation. Highly processed foods, especially those high in refined sugars and unhealthy fats, can exacerbate inflammatory responses in the body. Fried foods, processed meat like bacon, sausages, and salami, and refined carbohydrates like sugar and white bread can make things worse too. In excessive amounts, these foods can lead to weight gain and obesity, further adding to the inflammation cycle.

Often, the middle isles of a grocery store contain the inflammatory culprits. The highly processed, shelf-stable foods that were meant to last, but not keep you healthy.

A good rule of thumb is to stay on the outskirts of the store. This is where you’ll likely find fruits and veggies, grass-fed meats, and wild-caught fish. Moving you closer to an anti-inflammatory lifestyle.

Creating an Anti-Inflammatory Diet Plan

Creating an anti-inflammatory diet plan doesn’t have to be complicated. By making a few strategic changes to your eating habits, you can significantly reduce inflammation and improve your overall health. Here are some steps to get you started:

1. Focus on Whole Foods: Emphasize whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and help reduce inflammation.
2. Include Anti-Inflammatory Foods: Make sure to include foods known for their anti-inflammatory properties. Fatty fish like salmon and mackerel, turmeric, ginger, and olive oil are excellent choices that can help reduce inflammation.
3. Avoid Pro-Inflammatory Foods: Steer clear of foods that can trigger inflammation, such as processed meats, sugary drinks, and refined carbohydrates. These foods can promote inflammation and negatively impact your health.
4. Stay Hydrated: Drink plenty of water throughout the day and limit sugary drinks. Proper hydration is essential for maintaining overall health and reducing inflammation.
5. Consider Supplements: Under the guidance of a healthcare professional, consider taking supplements like omega-3 fatty acids and turmeric. These supplements can provide additional anti-inflammatory benefits.
6. Consult with a Healthcare Professional: To create a personalized anti-inflammatory diet plan, consult with a healthcare professional or registered dietitian. They can help tailor your diet to your specific needs and health goals.

By following these steps, you can create an anti-inflammatory diet plan that not only helps reduce inflammation but also promotes overall health and well-being.

Anti-Inflammatory Cooking Methods

The way you prepare your food can be just as important as the ingredients you choose when fighting inflammation. High-heat cooking methods like deep frying or charring can create compounds that trigger inflammatory responses in the body. Instead, opt for gentler cooking techniques that preserve nutrients and avoid creating harmful compounds.

Steaming vegetables helps retain their anti-inflammatory compounds better than boiling or frying. For example, steamed broccoli keeps more of its inflammation-fighting glucosinolates than when it’s boiled. Similarly, cooking with moist heat methods like poaching or braising helps preserve the omega-3 fatty acids in fish that are crucial for fighting inflammation.

Consider these preparation tips:

• Use low to medium heat when cooking with olive oil to preserve its anti-inflammatory properties
• Add turmeric to dishes near the end of cooking, and pair it with black pepper to enhance absorption
• Lightly steam leafy greens rather than eating them raw to improve nutrient availability
• Marinate meats in anti-inflammatory herbs and spices before cooking
• Choose slow cooking methods over high-heat grilling when possible

Meal preparation timing matters too. Many anti-inflammatory compounds in garlic and onions become more potent when they’re chopped and left to rest for 10-15 minutes before cooking. When preparing herbs, tear or chop them just before use to maintain their beneficial compounds.

Benefits of an Anti-Inflammatory Diet

Adopting an anti-inflammatory diet rich in healthy foods can provide numerous health benefits:

• Reduced risk of chronic diseases, including heart disease, diabetes, and certain cancers
• Improved outcomes for existing inflammatory conditions like rheumatoid arthritis and inflammatory bowel disease
• Enhanced brain health and potentially lower risk of neurodegenerative diseases
• Better pain management for chronic conditions
• Improved overall immune function
• Enhanced heart health and better blood pressure control

The Mediterranean diet, which emphasizes whole grains, legumes, fish, lean meats, olive oil, and plenty of fruits and vegetables, serves as an excellent model for anti-inflammatory eating. This approach not only helps combat inflammation but also provides essential nutrients that support overall health and well-being.

Chronic Diseases Associated with Inflammation

Chronic inflammation is more than just a persistent annoyance; it’s a significant risk factor for a variety of chronic diseases. When inflammation lingers in the body, it can lead to serious health issues, including cardiovascular disease, type 2 diabetes, and even certain types of cancer.

Heart Disease

For instance, chronic inflammation can damage blood vessels, increasing the risk of cardiovascular disease. This ongoing damage can lead to conditions like heart disease and stroke. Similarly, inflammation can interfere with insulin signaling, contributing to insulin resistance and raising the risk of type 2 diabetes.

Cancer Development

Cancer is another major concern. Chronic inflammation can create an environment that promotes the growth and spread of cancer cells, particularly in the colon and breast. Autoimmune disorders, such as rheumatoid arthritis and lupus, are also linked to chronic inflammation, where the immune system mistakenly attacks healthy tissues.

Neurodegenerative Diseases

Moreover, chronic inflammation has been associated with neurodegenerative diseases like Alzheimer’s and Parkinson’s. The persistent inflammatory response can damage brain cells and contribute to the progression of these debilitating conditions.

Mental Health Risks

Some studies have noted a relationship between chronic inflammation and certain mental health disorders, including depression. Additionally, individuals with depression and chronic inflammation respond less well to antidepressants, and have been reported to see improvements in their mental health symptoms when their inflammation is treated with anti-inflammatory compounds.

By understanding the connection between chronic inflammation and these diseases, we can better appreciate the importance of an anti-inflammatory diet in maintaining long-term health.

Special Populations and Inflammation

Aging naturally increases inflammation in the body, a phenomenon sometimes called “inflammaging.” Older adults benefit from higher protein intake and omega-3 rich foods, while maintaining regular light exercise and social engagement can help reduce inflammation-promoting stress.

Athletes face unique inflammatory challenges due to training demands and need strategic nutrition and recovery protocols. During intense training periods, athletes should focus on:

• Adequate protein intake for muscle recovery
• Anti-inflammatory foods to support healing
• Proper sleep and rest between workouts
• Regular monitoring of recovery markers

Pregnancy brings natural changes in inflammation levels that require special attention. Expectant mothers should focus on pregnancy-safe anti-inflammatory foods while ensuring adequate omega-3 intake for fetal development.

Genetics and Inflammation Risk

Your genetic makeup can significantly influence how your body responds to inflammatory triggers. Some people are naturally more prone to inflammation due to variations in genes that control immune responses and inflammatory pathways. Understanding your family history of inflammatory conditions, such as rheumatoid arthritis or inflammatory bowel disease, can help you take proactive steps in managing your inflammation risk.

Scientists have identified several genes that play key roles in regulating inflammation, including:

• IL-1: Controls the production of inflammatory proteins
• TNF: Regulates immune cell response
• CRP: Influences how the body responds to inflammation
• NOD2: Affects immune system recognition of bacteria

While you can’t change your genetics, knowing your predisposition to inflammation can help you make more informed lifestyle choices. Those with a family history of inflammatory conditions may benefit from earlier and more aggressive anti-inflammatory interventions, including dietary changes and regular monitoring of inflammatory markers.

Working With a Registered Dietitian or Nutritionist

While the information provided here sets a foundation for adjusting your diet to combat inflammation, individual needs can vary greatly. Partnering with a dietitian can personalize your approach, ensuring that your diet fully aligns with your specific health conditions and goals. 

A dietitian can also help you navigate the complexities of food choices and develop a sustainable eating plan tailored just for you. If reducing inflammation is a priority for you, consider taking the next step by booking an appointment with one of our dietitians to enhance your diet and overall well-being.