In this article, you will learn about the top 9 foods that help fight inflammation. Plus, how to incorporate them into your diet. Above all, almost daily, I am often asked which foods reduce inflammation. So, I discuss which foods reduce inflammation and why. Therefore, I composed this resource of anti-inflammatory food. It’s important to have a list of foods that fight inflammation handy.
By discovering which foods are good for fighting inflammation, you can reduce your autoimmune symptoms that plague you daily.
Bonus: Anti-inflammatory foods taste great too. Inflammation is also common in those suffering from arthritis.
Which Foods Fight Inflammation?
Firstly, as more and more people find themselves struggling with autoimmune diseases, chronic inflammation is becoming a more common ailment.
Therefore, nutrition has never been a more powerful prevention tool.
Food intolerances have become much more widespread. Inflammation can occur for many reasons.
For instance, high-stress lifestyles and extreme workouts can lead to inflammation. Illnesses may occur. The foods we eat can contribute.
In addition, the stress in our life, as well as our environment, all impact the levels of inflammation within our bodies.
Certainly, our body will attempt to rid itself of perceived harmful substances. But, what is inflammation?
Inflammation is our body’s attempt to rid itself of harmful substances by widening our blood vessels to make room for white blood cells.
Subsequently, the white blood cells ward off bacteria.
When pathogens enter the mucosal layer of our gut, the body responds with inflammation.
For example, when our microbiome bacteria are in the wrong place, gut inflammation will continue until the source of that irritation is eradicated.
List of Foods That Fight Inflammation
Most importantly, how can we fight that inflammation? Certainly, with the foods that we choose to eat. Food nourishes us. Food can heal us.
So, by eating our nutrition, we can get ahead of disease and illnesses.
But, let’s talk about those 9 foods that fight inflammation.
Check out this list of anti-inflammatory foods that help fight inflammation within your body.
HEALTHY FATS
Healthy fats are abundant in the Mediterranean diet. For instance, they include salmon, avocado, and olive oil. Healthy fats have been shown to be beneficial for inflammation.
For example, oleocanthal, a phenolic compound found in olive oil, has beneficial effects on inflammation (1).
Avocados are a great source of potassium, heart-healthy fats, and fiber. They can even help lower cholesterol levels.
So, if you’re interested in trying out some of my delicious avocado recipes. Here are a few.
- Best Avocado Deviled Eggs Recipe
- Healthy Guacamole Made Simple
LEMONS
Similarly, lemons are another anti-inflammatory food. They contain beneficial plant compounds.
Firstly, bioflavonoids help boost lymph flow and strengthen blood vessels.
In addition, they help neutralize free radicals and protect against heart disease.
The antioxidants in lemons help reduce swelling in the body. Lemons are rich in vitamin C. Vitamin C is necessary for your body to produce collagen.
So collagen can help repair connective tissue and blood vessels.
To gain the anti-inflammatory benefits, try adding fresh lemon juice to your water.
CRUCIFEROUS VEGETABLES
Cruciferous vegetables are nutritious. Above all, these nutrient-dense vegetables contain high levels of sulfur and fiber. The sulfur helps fight back against free radicals.
Therefore, the powerful detoxifying properties of these vegetables help reduce inflammation.
Kale, broccoli, cabbage, cauliflower, and Brussels sprouts are all considered cruciferous vegetables.
In addition, one cup of broccoli contains Vitamin C, A, K, folate, potassium, phosphorus, and selenium.
Broccoli is rich in sulforaphane. Sulforaphane is an antioxidant that fights inflammation. It does so by reducing levels of cytokines in your body.
Try out some of my recipes with cruciferous vegetables.
- How to make healthy creamy broccoli gratin
- Best bang bang cauliflower “wings”
- Massaged kale with fennel Salad
BERRIES & CHERRIES
Firstly, these tiny jewels from nature are packed with fiber, vitamins, and minerals.
Berries contain antioxidants called anthocyanins. To clarify, anthocyanins are compounds that reduce the risk of developing chronic diseases.
Inflammation is typically found in most chronic diseases.
Likewise, cherries have been shown to reduce levels of CRP inflammatory markers. In particular, tart cherries.
Studies have shown that by eating cherries, you can reduce the amount of uric acid in the blood. Because this can help prevent and help painful bouts of gout.
SWEET POTATOES
This nutrient-dense starchy root vegetable is filled with vitamins, minerals, and fiber. Sweet potatoes are a rich source of beta-carotene.
Similarly, this food that fights inflammation can also help maintain balance in the mucous membranes in the lining of your gut.
Resistant starches in sweet potatoes help feed the beneficial bacteria in the gut. Purple sweet potatoes are good for their anti-inflammatory and antioxidant properties.
Similarly, this is from the cyanidin and peonidin found in sweet potatoes.
Here are some of my favorite sweet potato recipes.
- Beef and Sweet Potato Chili
- Purple Sweet Potato Chia Pudding
CARROTS
Carrots are great at reducing inflammation. That is to say, they are one of the most beauty-enhancing vegetables.
Likewise, they are an excellent source of vitamins and minerals. In addition, they are also rich in carotenoids, low on the glycemic index, and rich in insoluble fibers.
But, with the rise in auto-immune diseases, it’s important to know which foods reduce inflammation in children.
Meanwhile, here’s a terrific kid-friendly smoothie recipe, with this star ingredient.
- Bugs Bunny Immune-Boosting Smoothie Recipe
TURMERIC
Turmeric. Oh, how I love a delicious turmeric latte. Turmeric is a powerful inflammation-fighting spice. It contains bioactive compounds.
The main one being curcumin. Secondly, it is known for its high antioxidant and anti-inflammatory properties.
Studies on turmeric have shown an improvement in the function of the endothelium. Therefore, lowering your risk of heart disease.
Turmeric is one of my favorite anti-inflammatory foods on this list.
Consider my popular recipes:
- Good Sleep-Calm Nerves Golden Milk
- Nourishing Ginger Turmeric Bone Broth
- Anti-Inflammatory Indian Spiced Egg Wrap
PINEAPPLE
This delicious fruit is one of my favorite foods that help fight inflammation. I love that this fruit contains enzymes that can fight inflammation and disease.
For instance, bromelain has been shown in studies to reduce markers of inflammation.
Studies show bromelain can decrease neutrophil migration where acute inflammation is present (2).
So, were you surprised to find out that pineapple was an anti-inflammatory food?
WHOLE GRAINS
Refined carbohydrates have shown to increase inflammation. However, whole grains help reduce inflammation. Swap out any refined carbohydrates for whole-grain options.
For example, some whole grain options include gluten-free oats, brown rice millet, buckwheat, and sorghum.
Oats are a good source of carbohydrates and fiber. But, did you know that oats contain antioxidants called avenanthramides?
This powerful antioxidant may help lower blood pressure. Inflammation is typically found in people with high blood pressure. The soluble fiber in oats can help reduce cholesterol.
Brown rice contains many types of phenolic acids. Above all, these compounds are well known for their antioxidant activities.
They are one of the most common antioxidants in our diet. They can protect cells against oxidative damage, for instance.
Thereby reducing the risk of diseases associated with oxidative damage. Brown rice can decrease liver inflammation (3).
Let’s Discuss Foods That Fight Inflammation!
So, now you know which foods reduce inflammation. Moreover, did you find this list of foods that fight inflammation handy?
In addition, I would love to hear what your favorite anti-inflammatory food is. Let me know in the comments below.
Connect with me@Eat_Your_Nutritionon Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
ADDITIONAL RESOURCES
Also, for further reading and guidance on how to go about treating the root causes of gut inflammation, consider exploring the following resources:
Suspect you have a gut hormone imbalance or simply want to improve your gut and hormone health, download my guide,10 Ways to Repair Your Gut Health.
– Want a simple recipe guide and gut health meal plan packed with the key to great gut health? If you have stomach and hormone issues, try this meal plan and recipes inside theGut Health Reset Meal Plan.
– Support: Join myRestore Your Gut Health Fundamentals Program.Register here.
Save This List of Foods That Fight Inflammation
REFERENCES
- Parkinson L, Keast R. Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease.Int J Mol Sci. 2014;15(7):12323-12334. Published 2014 Jul 11. doi:10.3390/ijms150712323
- Fitzhugh DJ, Shan S, Dewhirst MW, Hale LP. Bromelain treatment decreases neutrophil migration to sites of inflammation. Clin Immunol. 2008 Jul;128(1):66-74. doi: 10.1016/j.clim.2008.02.015. Epub 2008 May 14. PMID: 18482869; PMCID: PMC2516972.
- Ravichanthiran K, Ma ZF, Zhang H, et al. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications.Antioxidants (Basel). 2018;7(6):71. Published 2018 May 23. doi:10.3390/antiox7060071
