The BEST 20 Anti-Inflammatory Foods

An anti inflammatory diet and anti-inflammatory foods can help in a multitude of ways. I’ll share how it can help your body, plus supply 20 of the best anti-inflammatory foods to add to your diet today!

Inflammation is the body’s natural response to injury, infection, or irritation. While it’s an essential process, chronic inflammation can lead to several health problems, such as heart disease, cancer, and diabetes.

Luckily, incorporating anti-inflammatory foods in your diet can help reduce inflammation and its negative effects.

In this article, I’ll supply you with the top 20 anti-inflammatory foods that you can incorporate into your diet to lead a healthier life.

What are the basics of an anti-inflammatory diet?

An anti-inflammatory diet is a way of eating that focuses on foods that help reduce inflammation in the body.

It’s based on the principle that chronic inflammation can contribute to a variety of health problems. And that eating a healthy and balanced diet can help reduce inflammation and support overall health.

Here are some basic principles of an anti-inflammatory diet:

Eat plenty of fruits and vegetables

Fruits and vegetables are rich in antioxidants, vitamins, and minerals that can help reduce inflammation and support a healthy immune system. Aim to include a variety of colorful fruits and vegetables in your diet, such as leafy greens, berries, and citrus fruits.

Choose healthy fats

Healthy fats, such as those found in fatty fish, nuts, and olive oil, have been shown to have anti-inflammatory effects. Aim to include these foods in your diet on a regular basis.

Avoid processed and refined foods

Processed and refined foods, such as sugary snacks and white bread, can contribute to inflammation and may increase the risk of chronic diseases. Aim to limit your intake of these foods and choose whole, unprocessed foods instead.

Limit red meat and dairy

Red meat and dairy products may contribute to inflammation in some people. Aim to limit your intake of these foods and choose lean protein sources, such as fish and legumes, instead.

Spice it up

Spices such as turmeric, ginger, and cinnamon have anti-inflammatory effects and can add flavor to your meals. Incorporate these spices into your cooking for added health benefits.

Overall, an anti-inflammatory diet is focused on whole, nutrient-dense foods that help reduce inflammation and support overall health.

By incorporating these principles into your diet, you can help reduce the risk of chronic inflammation and related health issues.

Top 20 Ant-Inflammatory Foods

1. Berries

Berries are rich in antioxidants, which can help reduce inflammation. They’re also packed with fiber, which promotes gut health. Some of the best berries to include in your diet are blueberries, strawberries, raspberries, and blackberries.

2. Fatty Fish

Fatty fish like salmon, tuna, and sardines are rich in omega-3 fatty acids. These healthy fats help reduce inflammation and improve heart health. They’re also an excellent source of protein, which is essential for muscle growth and repair.

3. Leafy Greens

Leafy greens like spinach, kale, and collard greens are loaded with antioxidants and other nutrients that help reduce inflammation. They’re also low in calories and high in fiber, making them an excellent addition to any diet.

4. Nuts

Nuts like almonds, walnuts, and pistachios are rich in healthy fats, fiber, and antioxidants. They’re also an excellent source of protein, making them a great snack for people on the go.

5. Turmeric

Turmeric is a spice that’s been used for centuries for its medicinal properties. It contains a compound called curcumin, which has powerful anti-inflammatory effects. Turmeric can be added to curries, soups, and smoothies.

6. Ginger

Ginger is another spice with potent anti-inflammatory effects. It’s commonly used to treat nausea and other digestive problems. It can be added to tea, stir-fries, and soups.

7. Garlic

Garlic has been used for centuries for its medicinal properties. It contains a compound called allicin, which has potent anti-inflammatory effects. Garlic can be added to soups, stews, and roasted vegetables.

8. Olive Oil

Olive oil is a healthy fat that’s rich in antioxidants and other nutrients. It’s also an excellent source of monounsaturated fats, which help reduce inflammation and improve heart health. It can be used as a dressing for salads or drizzled over roasted vegetables.

9. Tomatoes

Tomatoes are a great source of lycopene, which is a powerful antioxidant that helps reduce inflammation. They’re also packed with vitamin C and other nutrients that promote overall health. Tomatoes can be used in salads, soups, and sauces.

10. Avocado

Avocado is a healthy fat that’s rich in fiber, vitamins, and minerals. It’s also an excellent source of monounsaturated fats, which help reduce inflammation and improve heart health. It can be used in salads, sandwiches, and smoothies.

11. Broccoli

Broccoli is a cruciferous vegetable that’s loaded with antioxidants and other nutrients. It’s also a great source of fiber, which promotes gut health. Broccoli can be used in salads, stir-fries, and roasted vegetable dishes.

12. Peppers

Peppers are an excellent source of vitamin C, which is a powerful antioxidant that helps reduce inflammation. They’re also low in calories and high in fiber, making them an excellent addition to any diet. Peppers can be used in salads, stir-fries, and roasted vegetable dishes.

13. Beets

Beets are loaded with antioxidants and other nutrients that help reduce inflammation. They’re also a great source of fiber, which promotes gut health. Beets can be used in salads, smoothies, and juices.

14. Pineapple

Pineapple is a tropical fruit that’s loaded with bromelain, which is a compound that has potent anti-inflammatory effects. It’s also a great source of vitamin C and other nutrients that promote overall health. Pineapple can be used in smoothies, salads, and as a topping for yogurt or oatmeal.

15. Dark Chocolate

Dark chocolate is rich in flavonoids, which are powerful antioxidants that help reduce inflammation. It’s also a great source of iron, magnesium, and other nutrients that promote overall health. Dark chocolate can be enjoyed as a treat in moderation.

16. Green Tea

Green tea is loaded with antioxidants and other nutrients that help reduce inflammation. It’s also a great source of caffeine, which can improve brain function and increase energy levels. Green tea can be enjoyed hot or cold and can be sweetened with honey or lemon.

17. Tart Cherries

Tart cherries are loaded with anthocyanins, which are powerful antioxidants that help reduce inflammation. They’re also a great source of fiber and other nutrients that promote overall health. Tart cherries can be enjoyed as a snack or used in pies and other desserts.

18. Whole Grains

Whole grains like quinoa, brown rice, and oats are loaded with fiber, which promotes gut health and reduces inflammation. They’re also a great source of vitamins, minerals, and other nutrients that promote overall health. Whole grains can be used in salads, soups, and as a side dish.

19. Fermented Foods

Fermented foods like yogurt, kimchi, and sauerkraut are loaded with probiotics, which promote gut health and reduce inflammation. They’re also a great source of vitamins, minerals, and other nutrients that promote overall health. Fermented foods can be enjoyed as a side dish or snack.

20. Spices

Spices like cinnamon, cumin, and paprika are loaded with antioxidants and other nutrients that help reduce inflammation. They’re also a great way to add flavor to dishes without adding calories or fat. Spices can be used in soups, stews, and as a seasoning for roasted vegetables.

What Is Inflammation?

Inflammation is a natural response of the body’s immune system to protect against harmful stimuli, such as bacteria, viruses, and injuries. When the body detects a threat, it triggers a series of chemical reactions that cause blood vessels to dilate and white blood cells to rush to the site of the injury or infection. This process can cause redness, swelling, warmth, and pain.

Acute inflammation is a normal response that helps the body heal from injuries and infections. However, chronic inflammation is a persistent and long-term response that can lead to tissue damage and contribute to the development of a variety of health problems, such as heart disease, diabetes, and cancer.

Chronic inflammation can be caused by a variety of factors, such as a poor diet, lack of exercise, stress, and environmental toxins. Inflammation can also be influenced by genetics and certain medical conditions.

Here is a list of foods you should remove from your diet. They all cause inflammation.

The 10 Worst Foods for Inflammation:

1. Sugar: Excess sugar intake can lead to inflammation in the body. Avoid sugary snacks and drinks, and opt for healthier alternatives such as fruits or unsweetened beverages.
2. Processed and fried foods: Processed and fried foods are often high in unhealthy fats and refined carbohydrates, which can contribute to inflammation. Limit your intake of these foods and opt for whole, unprocessed foods instead.
3. Red meat: Red meat is high in saturated fats and can contribute to inflammation in some people. Opt for lean protein sources such as chicken, fish, and legumes instead.
4. Dairy products: Dairy products may contribute to inflammation in some people, particularly those with lactose intolerance or dairy allergies. If you experience digestive issues after consuming dairy, consider alternatives such as almond milk or soy milk.
5. Artificial sweeteners: Artificial sweeteners have been linked to inflammation and other health problems. Opt for natural sweeteners such as honey or maple syrup instead.
6. Refined carbohydrates: Refined carbohydrates such as white bread, pasta, and rice can contribute to inflammation and should be limited in the diet. Choose whole-grain alternatives for added nutrients and fiber.
7. Trans fats: Trans fats, found in many processed and fried foods, have been linked to inflammation and other health problems. Avoid foods containing partially hydrogenated oils and opt for healthier fats such as those found in nuts and seeds.
8. Alcohol: Excessive alcohol consumption can contribute to inflammation and damage to the liver and other organs. Limit your alcohol intake to one drink per day for women and two drinks per day for men.
9. Processed meats: Processed meats such as hot dogs and bacon are high in unhealthy fats and preservatives, which can contribute to inflammation. Opt for healthier protein sources such as chicken or fish instead.
10. Soda and other sweetened beverages: Sweetened beverages such as soda and fruit juices are high in sugar and can contribute to inflammation. Opt for unsweetened beverages such as water or herbal tea instead.

Fortunately, there are many ways to reduce inflammation and promote a healthy immune system. One way is to incorporate anti-inflammatory foods into your diet, such as leafy greens, fatty fish, and nuts.

By eating a healthy and balanced diet, you can help support your body’s natural defenses and reduce the risk of chronic inflammation and related health issues.

Anti-Inflammatory Smoothie Recipe

This Anti-Inflammatory Smoothie makes a great snack, or double it for a meal replacement smoothie.

Frequently Asked Questions (FAQ)

Final Notes on Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet is a great way to reduce inflammation and improve your overall health.

The top 20 anti-inflammatory foods that I noted in this article are all delicious and easy to incorporate into your diet. Try to include a variety of these foods in your meals to reap their health benefits.

Remember to also follow a healthy lifestyle that includes regular exercise and adequate sleep to maximize the positive effects of anti-inflammatory foods on your health.

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Article History:

• Original date posted/written November 5, 2016 by Audrey Johns
• Article updated on August 13, 2021 by Audrey Johns
• Article updated on March 7, 2023 by Audrey Johns