Top Anti-Inflammatory Foods for Reducing Chronic Inflammation

What Is Inflammation?

Inflammation is the body’s response to injuries, illnesses, or anything that doesn’t belong in the body, such as bacteria, viruses, parasites, or toxins. It is a normal reaction that helps the body heal.

When something invades the body (for example, bacteria), the immune system gets to work. It sends inflammatory proteins, cells, and substances called cytokines to the site of the infection. These cells cause an inflammatory response that starts the healing process. This response causes the signs and symptoms of inflammation, such as pain, redness, and swelling.

Acute inflammation is short-lived and occurs in response to an infection or injury. It goes away once the body has healed.

Chronic inflammation is long-lasting and can last months or years. Unlike acute inflammation, it is not the immune system’s response to infection or injury. Chronic inflammation can be harmful and has been linked to various health risks and conditions. Conditions such as diabetes, high blood pressure, cardiovascular disease, arthritis, cancer, depression, Alzheimer's disease, rheumatoid arthritis, lupus, inflammatory bowel disease, psoriasis, and many more have been linked to chronic or body-wide inflammation.

What is an Anti-Inflammatory Diet?

Researchers have investigated the effects of dietary interventions and specific foods on inflammatory biomarkers in the body, such as the inflammatory marker CRP (C-reactive protein), which is increased in people with chronic inflammatory diseases.

Studies have revealed that diet can have a modest effect on inflammation. In other words, certain foods contain anti-inflammatory substances and protective compounds that reduce inflammatory markers and help the body reduce inflammation. In contrast, other foods contain pro-inflammatory substances that can worsen inflammation and increase chronic disease risk.

An anti-inflammatory diet includes foods that lower inflammation and excludes foods that trigger inflammation.

How Do Anti-Inflammatory Foods Work?

Anti-inflammatory foods contain natural antioxidants, polyphenols, omega-3 fatty acids, magnesium, flavonoids, carotenoids, and other immune-boosting substances that help the body combat inflammation.

Benefits of a Diet Rich in Anti-Inflammatory Foods

As mentioned, certain foods contain anti-inflammatory substances that help in lowering inflammation. Inflammation is linked to a wide range of chronic diseases.

Additionally, anti-inflammatory diets support gut health, which is closely linked to immune health. Anti-inflammatory meals include probiotics and prebiotics that nourish healthy gut bacteria. Having a healthy population of beneficial bacteria in your intestines can help the body fight inflammation.

An anti-inflammatory lifestyle also eliminates many processed foods that promote inflammation and replaces them with foods that are rich in anti-inflammatory compounds. A healthy diet, such as a Mediterranean diet, is both anti-inflammatory and heart-healthy.

Top Anti-Inflammatory Foods to Include in Your Diet

Here are some of the top foods and beverages you should include in anti-inflammatory meals:

Oily fish (salmon, tuna, mackerel, sardines)
Green, leafy vegetables (spinach, kale, bok choy, collard greens, turnip greens, mustard greens, Swiss chard)
Vegetables (tomatoes, broccoli, carrots, bell peppers)
Fruits (apples, oranges, strawberries, cherries, blueberries)
Nuts (almonds, walnuts)
Seeds (chia seeds, flaxseeds, sunflower seeds)
Spices (ginger, garlic, turmeric)
Olive oil
Coffee
Dark chocolate

What is the DASH Diet?

The Mediterranean diet and DASH diet are widely accepted as two of the healthiest eating plans, and they also have anti-inflammatory effects. DASH stands for Dietary Approaches to Stop Hypertension. DASH diet is low in sodium (salt) and rich in vegetables, fruits, whole grain, lean proteins, and low-fat dairy.

Foods to Avoid for Reducing Inflammation

Many unhealthy foods and dietary patterns that are linked to an increased risk of chronic diseases like diabetes and heart disease also promote inflammation. This fact is not surprising since chronic inflammation is a risk factor for many chronic diseases.

The following foods can promote inflammation and should be avoided if you want to eat an anti-inflammatory diet:

Refined carbohydrates (white bread, white rice, white pasta)
Fried foods (French fries, onion rings, fried chicken, spring rolls, doughnuts)
High glycemic index foods (white bread, potatoes, corn flakes, instant noodles, rice cakes, crackers)
Red meat (beef, pork, lamb, mutton, venison, veal)
Processed meats (ham, bacon, sausages, jerky, hot dogs, corned beef, canned beef, chicken nuggets, deli meats)
Trans fats and partially hydrogenated oils (found in cakes, cookies, pies, microwave popcorn, frozen pizza, cookie dough, margarine, lard, shortening)
Sodas and sugary beverages such as fruit juices and sports drinks

Practical Tips for an Anti-Inflammatory Diet

Eating a healthy, anti-inflammatory diet starts with making healthy choices and meal planning. Here are some tips to get you started:

Read food labels when you go grocery shopping. Avoid buying pro-inflammatory foods. Pay attention to serving size and portion size to track what you put into your body. Stock your pantry with anti-inflammatory foods.
Plan your meals in advance so you’re not tempted to eat fast foods that can cause inflammation.
Replace restaurant meals with home-cooked meals.
As part of an anti-inflammatory diet, add variety to your plate and include fruits, vegetables, whole grains, nuts, seeds, healthy fats, and oily fish as part of an anti-inflammatory diet.
Choose plain water, herbal teas, and unsweetened coffee drinks instead of sugar-sweetened beverages such as sodas and concentrated fruit juices.

Note: Vegan and vegetarian diets are an option for people seeking an anti-inflammation diet. These diets typically prioritize whole foods and plant-based foods that are naturally anti-inflammatory. However, if the idea of shifting to a vegetarian or vegan diet feels overwhelming, you can start by cutting down on red meat and processed meat and replacing them with fatty fish, which contain anti-inflammatory compounds.

Anti-Inflammatory Diet Risks

Increasing daily intake of fruits and vegetables is highly recommended because they benefit heart health and weight management while promoting overall health. However, it is always a good idea to talk to your doctor before starting new supplements or making changes to your diet, especially if you have kidney, liver, or heart problems.

For example, eating too many potassium-rich fruits and vegetables can harm patients with kidney disease because their bodies don't eliminate potassium as effectively as healthy individuals, leading to dangerously high blood potassium levels. Additionally, changing the daily intake of green, leafy greens can interfere with the effectiveness of anticoagulants like warfarin (Coumadin).

Therefore, discussing any diet changes with your doctor before any changes can help you avoid unwanted outcomes. Your healthcare provider can guide you on the type of anti-inflammatory foods and the safe amount to consume to help reduce body inflammation without inadvertently causing any harmful adverse effects. They are there to support you and ensure your safety.

Frequently Asked Questions About Anti-Inflammatory Foods

What Foods Are Strong Anti-Inflammatories?

Some foods that are strong anti-inflammatories include fatty fish, green leafy vegetables, berries, nuts, seeds, and olive oil.

What Foods Reduce Inflammation the Most?

Fruits, vegetables, whole grains, and oily fish contain inflammation-fighting compounds that can help lower inflammation in the body.

What is the Fastest Way to Reduce Inflammation in the Body?

The fastest way to reduce inflammation in the body is to consult a healthcare provider and find out the cause of the chronic inflammation. Other things you can do in the long term include reducing stress, getting enough sleep, eating a healthy diet, staying well hydrated, and getting regular exercise.