8 Anti-Inflammatory Foods to Eat
Published on June 21, 2024
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8 Anti-Inflammatory Foods to Eat
Discover 8 foods that can help reduce inflammation.
The foods we eat can help tame (or flame) inflammation.
“Foods labeled as ‘anti-inflammatory’ typically have natural chemical compounds that help the body avoid or fight inflammation,” says Priya Reddy, MD, a rheumatologist with Southwest Florida Rheumatology in Tampa Bay and board member of the Association of Women in Rheumatology. These include polyphenols, flavonoids, omega-3 fatty acids, vitamin E, and pre- and probiotics. “Foods naturally containing these compounds are high in fiber, antioxidants, vitamins and minerals, healthy fats, or other important nutrients.”
While some inflammation is necessary as part of the body’s natural immune response, chronic inflammation can contribute to or worsen many serious health issues, including diabetes, heart disease, cancer, and arthritis, Dr. Reddy says. Research shows that incorporating certain foods in your diet is one of many interventions that can help reduce overall inflammation, which may help prevent and manage chronic health conditions and lower your risk for cognitive decline (including memory loss).
You can’t necessarily tell just by looking at a food whether it will help quash inflammation. Generally, brightly colored, whole-food options (particularly fruits, vegetables, and other plants in their minimally processed forms) are the foundation of an anti-inflammatory diet, along with fatty fish. Here are eight of the best foods to add to your diet.
1. Whole Grains
Research reveals that people who consume more whole grains tend to have lower inflammatory markers (substances in the body that signal inflammation).
“Whole grains have several nutrients that make them anti-inflammatory,” says Jen Scheinman, RD, a registered dietitian in private practice in Ossining, New York. “For starters, they are high-fiber superstars, helping to keep the gut microbiome balanced and inflammation in check.” They also have several vitamins and antioxidants — including phenolic acids and vitamin E — that help to counterbalance chronic inflammation.
Scheinman adds that whole grains’ impact on blood sugar also helps lower inflammation. “They have a low glycemic load, meaning they won’t cause a spike in blood sugar.” That’s good because, over time, high blood sugar can contribute to inflammation and related diseases, including diabetes and heart disease.
Try to make at least 50 percent of your grains whole grains. Easy ways to do this include swapping refined-grain foods like white rice, all-purpose flour, and white bread for whole-grain alternatives like brown or black rice, oatmeal, whole-wheat flour, teff, barley, spelt, farro, and whole-wheat bread.
2. Fatty Fish
Fatty fish like 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 like cytokines (a type of protein) and counteracting the inflammatory effects of omega-6 fatty acids in your diet.
A study found that people at high risk of diabetes and cardiovascular disease had reduced markers of inflammation after consuming 4 grams (g) of oily fish daily for eight weeks.
And fish are also a top source of lean protein, which tends to be more anti-inflammatory than red and processed meats.
3. Nuts
“Nuts are a protein-rich food, full of healthy fats and antioxidants, which can help to reduce inflammation,” Scheinman says. A research review suggests that almonds and walnuts, for example, can reduce C-reactive protein (a protein released in response to inflammation) and other inflammatory markers in the blood.
Meanwhile, the same review suggests that Brazil nuts may help combat oxidative stress. Oxidative stress occurs when there’s an imbalance among free radicals (dangerous molecules that attack helpful molecules that play a role in body functions) and antioxidants (substances that combat free radicals). This imbalance can trigger an inflammatory response.
Try adding a portion of nuts to home-baked muffins or brownies, sprinkle some atop your oatmeal, or eat a handful as a snack.
4. Berries
Berries get their jewel tones from antioxidants known as anthocyanins. Research suggests these antioxidants help limit cytokine activity and maintain a healthy balance of free radicals and antioxidants.
Reddy recommends incorporating these tasty, anti-inflammatory fruits into meals, snacks, and desserts. Load up on fresh strawberries, blueberries, raspberries, and blackberries when they’re in season, or keep a bag in your freezer year-round.
5. Beans and Legumes
Beans and legumes are a lean, anti-inflammatory source of plant protein. The key to their impact lies partly in their fiber content. “Beans are rich in protein but also fiber, so they’ll help to balance out the gut microbiome, which may help to suppress the inflammatory process,” Scheinman says.
Plus, beans and legumes are rich in antioxidants. The darkly pigmented anthocyanins in berries are also present in black, red, and blue-violet-colored beans, including black beans and kidney beans. Lentils (a type of legume), meanwhile, are rich in antioxidants called polyphenols.
Incorporate canned or dried beans and legumes into 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, that may help reduce inflammation.
For example, a review of 21 studies, including 307 healthy people and 327 people at risk for chronic disease, found that those who drank 100 percent orange juice daily had significantly reduced inflammatory markers. (The duration of the studies ranged from two hours to 31 weeks.)
Other bright and sunny citrus fruits to work into your diet include lemons, limes, and grapefruit. They all provide vitamin C, fiber, potassium, B vitamins, flavonoids, and carotenoids — nutrients that may help quell inflammation.
7. Leafy Green Vegetables
Whether you layer them on sandwiches, stuff them in pasta shells, or use them as a salad base, leafy greens are an excellent inflammation-fighter.
A research review found that people who ate a diet abundant in leafy green vegetables had reduced levels of inflammatory markers in their blood and a reduced risk of diabetes, cardiovascular disease, and obesity.
Salad greens like spinach, kale, Swiss chard, and arugula contain plenty of vitamins, minerals, and carotenoids that act as antioxidants. Carotenoids, for example, block inflammatory pathways within cells, stopping the production of cytokines.
8. Olive Oil
There’s a reason olive oil is a staple in the oft-touted anti-inflammatory Mediterranean diet: It’s been extensively studied for its effects on inflammation, with generally positive results.
Olive oil is 70 to 80 percent oleic acid, a fatty acid that helps balance pro- and anti-inflammatory cytokines.
In addition, olive oil contains an antioxidant known as oleocanthal, a natural anti-inflammatory that works similarly to nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. A study found that people with obesity and prediabetes who consumed extra-virgin olive oil (which contains higher levels of oleocanthal) had lower inflammation levels compared to those who consumed regular olive oil (which contains less oleocanthal).
Reddy recommends using olive oil in recipes where you’d normally use butter. Use olive oil when baking, sautéing, and roasting.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Maya Feller, MS, RD, CDN
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Maya Feller, MS, RD, CDN, is the founder and lead dietitian at Maya Feller Nutrition. In her practice, her team provides medical nutrition therapy and nutrition coaching for hormon...
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