Anti-Inflammatory Foods: What to Eat (and What Not to Eat)
- Upstream Wellness
- Nov 20, 2024
- 3 min read
Inflammation is the body’s response to injuries or infections, helping to heal and protect us. While short-term inflammation is necessary for tissue repair, chronic inflammation can be harmful, increasing the risk of conditions such as heart disease, diabetes, and autoimmune disorders. Incorporating anti-inflammatory foods into your daily meals—while avoiding certain inflammatory foods—can help keep your immune system balanced and support overall health.
Understanding Inflammation
Inflammation occurs as part of the immune system’s natural defense against harmful invaders and injuries. While acute inflammation is temporary and protective, chronic inflammation is a long-term, low-grade condition that can quietly damage tissues. Reducing chronic inflammation through food choices helps to protect your health over time.
Examples of Anti-Inflammatory Foods and How to Use Them
Fruits and Vegetables
Rich in antioxidants, vegetables, berries and some fruits help neutralize free radicals that cause inflammation. Polyphenols in berries, for example, can significantly reduce inflammatory markers (1). Start your day with a smoothie packed with berries, spinach, and chia seeds, or enjoy a salad topped with colorful vegetables like tomatoes and bell peppers. Leafy greens such as kale and spinach can also be added to soups, pasta, or stir-fries for an extra anti-inflammatory boost.
Fatty Fish
Fatty fish like salmon, sardines, and anchovies are rich in omega-3 fatty acids, which have been shown to reduce inflammatory compounds in the body (2). Aim for two or more servings per week—grill salmon, or make fish tacos with sardines for a quick, healthy meal. Just be sure to choose small, wild-caught, cold water fish to limit toxins. If fish isn’t an option or you need more, omega-3 supplements can be an alternative.
Nuts and Seeds
Walnuts, almonds, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants. Walnuts are particularly high in omega-3s, while almonds are rich in vitamin E, which helps protect against inflammation (3). Swap unhealthy snacks for a handful of nuts, or sprinkle seeds on salads, yogurt, or smoothies to boost nutrients and reduce inflammation.
Olive Oil
Extra virgin olive oil contains oleocanthal, a compound with powerful anti-inflammatory effects (4). Use olive oil in place of processed vegetable oils when cooking at low temperatures or drizzling over salads and roasted vegetables for a healthy, inflammation-fighting fat.
Green Tea
Green tea is packed with antioxidants, including EGCG, which helps reduce inflammation and protect cells (5). Swap sugary drinks for green tea to enjoy a refreshing, anti-inflammatory beverage. Drinking a cup or two daily can support your immune system and overall health.
Herbs and Spices
Certain herbs and spices like ginger, garlic, and cinnamon contain powerful anti-inflammatory compounds. Ginger’s gingerol can lower inflammatory markers, while garlic’s sulfur compounds and cinnamon’s cinnamaldehyde add antioxidant and anti-inflammatory benefits. This is just the beginning of the list of anti-inflammatory herbs and spices! Adding these to dishes, teas, and smoothies is an easy way to enhance your meal's anti-inflammatory potential and boost the flavor (6, 7, 8).
Building Your Anti-Inflammatory Plate
The goal is to introduce a diverse range of anti-inflammatory foods into your daily meals and snacks, slowly replacing inflammatory foods and expanding the selection of nutritious anti-inflammatory choices on a daily basis. To learn more about incorporating anti-inflammatory foods into your daily meals, check out our Anti-Inflammatory Food List and Eat the Rainbow handouts (click the links below). These are printable anti-inflammatory foods lists to help you choose health promoting foods on a daily basis.
Foods to Avoid
Just as certain foods can reduce inflammation, others can trigger or worsen it. Here are some common inflammatory foods to limit or avoid:
Processed Foods: Fast food, packaged foods, and processed meats contain high levels of unhealthy fats, starches, sugars, and additives that can fuel inflammation.
Refined Carbohydrates: Foods like white bread, pasta, and pastries made with refined flour can increase blood sugar levels, triggering inflammatory responses in the body.
Sugary Beverages: Sodas, sugary coffee drinks, and sweetened juices can spike blood sugar and promote inflammation. Choose water, herbal teas, or green tea as alternatives.
Refined fats: Found in many processed and fried foods promote inflammation in the body.
By adding a variety of colorful fruits and vegetables, along with healthy fats and proteins, you can create a balanced, anti-inflammatory diet to support long-term health.
