The foods we eat can help tame (or catch fire) inflammation.
"Foods labeled as 'anti-inflammatory' typically contain natural chemical compounds that help the body prevent or fight inflammation," says Priya Reddy, MD, a rheumatologist at Southwest Florida Rheumatology in Tampa Bay and board member of the Association of Women in Rheumatology .
Polyphenols, flavonoids, omega-3 fatty acids, vitamin E, and pre- and probiotics are the main chemical compounds found in anti-inflammatory foods, says Reddy. "Foods that naturally contain these compounds are high in fiber, antioxidants, vitamins and minerals, healthy fats or other important nutrients."
8 Best Anti-Inflammatory Foods to Include in Your Diet
Just by looking at food you can't necessarily tell whether it will help suppress inflammation. However, naturally bright and colored whole food options are often a good choice (think fruits, vegetables, and plants), says Jen Scheinman, RD, a registered dietitian in private practice in Ossining, New York. "Aim for a wide variety of colors to ensure you get all the powerful anti-inflammatory nutrients they contain."
Start your anti-inflammatory diet with the following foods.
1. Whole grains
Scheinman adds that whole grains' impact on blood sugar levels also helps reduce inflammation. "They have a low glycemic load, which means they don't cause a spike in blood sugar levels. This is a good thing because excess sugar is linked to chronic inflammation," she explains.
Replace refined grain foods such as white rice, all-purpose flour and white bread with whole grain foods such as brown rice, oatmeal and whole wheat flour.
2. Oily fish
3. Nuts
Try adding a portion of nuts to home-baked muffins or brownies, sprinkle some on your oatmeal or eat a handful of nuts as a snack.
4. Berries
Reddy recommends including these tasty, anti-inflammatory fruits in meals, snacks and desserts. Buy fresh strawberries, blueberries, raspberries and blackberries when they are in season, or keep a bag in the freezer year-round.
5. Beans and legumes
Use canned or dried beans and legumes in a 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, which can help inflammation.
Other bright and sunny citrus fruits to include in your diet include lemons, limes and grapefruit. They all provide vitamin C, fiber, potassium, B vitamins, flavonoids and carotenoids - nutrients that may play a role in suppressing inflammation.
7. Green leafy vegetables
Whether you put them on sandwiches, stuff them into pasta shells, or use them as a salad base, leafy greens are an excellent inflammation fighter. A study published in 2019 found that people who ate a diet rich in green leafy vegetables had reduced levels of inflammatory markers in their blood. Salad vegetables such as spinach, kale, chard and arugula contain many vitamins, minerals and carotenoids that act as antioxidants. For example, carotenoids block inflammatory pathways in cells, stopping the production of cytokines.
8. Olive oil
There's a reason why olive oil is a staple of the oft-touted anti-inflammatory Mediterranean diet: it has been extensively studied for its effects on inflammation, with generally positive results.
Reddy recommends using olive oil in recipes where you would normally use butter. Use olive oil when baking, sautéing and roasting.
The takeaway
Inflammation is helpful in the short term, but chronic inflammation can contribute to health problems such as diabetes, heart disease, arthritis and even cancer. Many foods contain nutrients that can help you control inflammation. Be sure to include a variety of anti-inflammatory foods in your diet, including whole grains, fruits, vegetables, fatty fish, beans and legumes, nuts and olive oil.