Anti-Inflammatory Diet: Foods to Reduce Inflammation and Improve Health

Understanding Inflammation and Anti-Inflammatory Foods

Inflammation is the body's natural response to infection, injury or damage. It's a protective mechanism that alerts your immune system to heal and repair damaged tissue. While acute inflammation is normal and helpful, chronic low-grade inflammation can lead to a myriad of health problems. Diseases linked to chronic inflammation include heart disease, diabetes, cancer, autoimmune disorders, and more.

Fortunately, adjusting your diet can help keep inflammation in check. In fact, diet has a major impact on inflammation. Unhealthy foods like added sugars, refined carbs, processed meat, and unhealthy fats promote inflammation. Conversely, anti-inflammatory foods help reduce inflammation and protect your body from disease.

Top Anti-Inflammatory Foods

Focusing your diet on the following anti-inflammatory foods can help lower inflammation and improve your health:

• Leafy greens: Spinach, kale, arugula, collards, Swiss chard
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
• Beets: Rich source of antioxidants and nitrates that lower inflammation
• Mushrooms: Packed with powerful anti-inflammatory compounds
• Cherries: Contain anthocyanins that help reduce inflammation
• Grapes: Red grapes are rich in resveratrol, shown to reduce inflammation
• Avocados: Loaded with heart-healthy fats that dampen inflammation
• Nuts: Almonds, walnuts, pine nuts, pecans, pistachios
• Olive oil: A staple of the Mediterranean diet linked to lower inflammation
• Fatty fish: Salmon, mackerel, tuna, herring rich in omega-3 fats
• Peppers: Contain antioxidants that reduce inflammatory markers
• Tomatoes: Provide lycopene that lowers inflammation and protects against disease
• Spices: Ginger, turmeric, cinnamon, rosemary
• Beans: Kidney, black, pinto and other beans are packed with nutrients
• Soy: Edamame, tofu, tempeh, miso provide isoflavones that lessen inflammation
• Whole grains: Brown rice, quinoa, buckwheat, oats

Foods That Cause Inflammation

On the other hand, some foods promote inflammation. It's best to limit or avoid the following:

• Sugar: Added sugars spike blood sugar and insulin levels, linked to chronic inflammation
• Refined carbs: Breads, pastas and cereals made with refined grains fuel inflammation
• Fried foods: High-fat fried foods contain oxidized oils that trigger inflammation
• Processed meat: Bacon, sausage, deli meats contain compounds that promote inflammation
• Excess alcohol: Heavy alcohol consumption causes systemic inflammation
• Trans fats: Found in baked goods, fast foods, margarine and some packaged foods
• Artificial additives: Chemical preservatives and flavorings promote inflammation
• Vegetable oils: Soybean, corn and canola oils contain polyunsaturated fats that oxidize easily

Foods to Eat on an Anti-Inflammatory Diet

Following an anti-inflammatory diet can significantly reduce chronic inflammation. This involves eating more anti-inflammatory foods and avoiding foods that promote inflammation.

Here are some of the staples of an anti-inflammatory diet:

Fruits and Vegetables

Make fruits and vegetables the foundation of your anti-inflammatory diet. Aim for 7–10 servings per day of vegetables and a few servings of fruit.

Choose a colorful variety like leafy greens, cruciferous veggies, cherries, grapes, peppers, mushrooms and tomatoes. Try new veggies and eat the rainbow.

Healthy Fats

Not all fats are created equal. In fact, healthy fats can help reduce inflammation. Sources of anti-inflammatory fats include oily fish, avocados, nuts, olive oil and coconut oil.

Limit inflammatory fats like trans fats, fried foods and processed vegetable oils.

Herbs and Spices

Herbs and spices are packed with antioxidants and anti-inflammatory compounds. Season your meals with turmeric, ginger, rosemary, garlic, cayenne pepper, oregano, cinnamon and black pepper.

Beverages

Stay hydrated with water, herbal tea, bone broth, coffee and unsweetened plant-based milk. Limit alcohol and sugary beverages like soda and fruit juice.

Whole Grains

Swap refined grains like white bread and pasta for fiber-rich whole grains such as oats, brown rice, quinoa, buckwheat and barley. Whole grains help feed the healthy bacteria in your gut.

Beans and Legumes

Beans and lentils are full of nutrients that regulate inflammation. Try various types like chickpeas, black beans, pinto beans and lentils.

Nuts and Seeds

Almonds, walnuts, pecans, pistachios and seeds are anti-inflammatory powerhouses. They provide healthy fats, fiber and antioxidants.

Lean Protein

Incorporate anti-inflammatory protein sources such as fatty fish, poultry, eggs, Greek yogurt, whey protein, beans and legumes.

Limit processed meats like bacon, sausage and deli meat.

Anti-Inflammatory Diet Sample Menu

Wondering what an anti-inflammatory diet looks like in real life? Here's a sample one-day menu:

Breakfast

• Avocado toast: Toast with mashed avocado, tomatoes, egg
• Greek yogurt with berries, chia seeds, walnuts
• Oatmeal with almond milk, cinnamon, blueberries
• Smoothie with spinach, avocado, cherries, almond butter

Lunch

• Salmon salad wrap: Salmon, mixed greens, tomato in whole grain wrap
• Vegetable and chickpea soup
• Grilled chicken salad with mixed greens, avocado, nuts
• Stir fry with tempeh, veggies, ginger, garlic over quinoa

Dinner

• Sheet pan chicken fajitas with peppers, onion, spices, avocado
• Curry lentils with brown rice, spinach salad
• Veggie pizza on whole wheat crust with mushroom, onion, peppers
• Baked salmon with broccoli, sweet potato, parsley, lemon

Snacks

• Edamame
• Apple slices with almond butter
• Cherry tomatoes with hummus
• Kale chips
• Greek yogurt with berries
• Hard boiled egg
• Celery sticks with nut butter
• Smoothie with almond milk, spinach, banana, cocoa powder

Tips to Reduce Inflammation Through Diet

Transitioning to an anti-inflammatory diet can dramatically improve your health, but it takes patience and perseverance. Here are some tips to get started:

1. Add More Anti-Inflammatory Foods

Focus on incorporating more anti-inflammatory foods into your regular diet like leafy greens, nuts, fatty fish, olive oil, fruits and vegetables. Think of it as crowding out inflammatory foods.

2. Limit Processed Foods

Cut back on fast foods, fried foods, sugary snacks, and processed meat and cheeses. These provide very little nutrition and contain compounds that trigger inflammation.

3. Experiment with New Foods and Recipes

Trying new anti-inflammatory foods and recipes keeps the diet interesting. Look for cookbooks, search online or get creative in the kitchen with healthful ingredients.

4. Drink More Water

Staying hydrated helps your body function optimally and may reduce inflammatory compounds. Aim for at least 2–3 liters of water per day.

5. Consider an Elimination Diet

Eliminating highly inflammatory foods like added sugar, dairy, gluten, alcohol and processed foods for 30 days can help identify problem foods for your body.

6. Support Your Gut Health

Nurturing a healthy gut with fermented foods or probiotic supplements enhances immune function and gut-brain connection, lowering systemic inflammation.

7. Get Enough High-Quality Sleep

Not getting enough sleep raises inflammation and compromises your health. Adults should aim for 7–9 hours of sleep per night.

8. Manage Stress

Chronic stress exposure promotes inflammation. Try meditation, yoga, deep breathing, journaling, or other relaxation techniques.

9. Get Regular Exercise

Regular physical activity helps control weight, boosts mood, and lowers inflammatory markers. Aim for at least 30 minutes per day.

The Bottom Line

Inflammation is at the root of most chronic diseases. Following an anti-inflammatory diet filled with nutritious whole foods can significantly lower inflammation and promote better health.

Focus on anti-inflammatory foods like produce, healthy fats, herbs, spices, beans, whole grains, lean proteins and beverages like water and tea. Limit inflammatory triggers like added sugars, refined carbs, alcohol and processed foods.

With consistency and patience, an anti-inflammatory diet can help improve energy, lower disease risk, and enhance overall health and wellbeing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.