Top 10 foods that fight inflammation
Nutritionist outlines foods with natural anti-inflammatory properties
April 15, 2021
NOTE:Over the next several weeks, K-State Research and Extension will release a series of articles covering foods with health-promoting properties … and some to avoid. This is the first in the series.
MANHATTAN, Kan. – Whether it’s an injury, arthritis or infection, our bodies often respond with inflammation, a sign that it’s working to ward off whatever it is that ails us.
But when inflammation becomes chronic, there are natural ways to help manage it through what we eat, according to a Kansas State University nutrition educator.
“A lot of foods have these healthful traits, but some foods do make every list,” said Sandy Procter, state nutrition specialist with K-State Research and Extension. Her top 10 list of foods with anti-inflammatory properties include:
- Berries, including blueberries, strawberries, raspberries and more.
- Salmon, tuna and other fatty fish (yes, sardines, too).
- Nuts, including walnuts and almonds.
- Olive oil, especially extra virgin olive oil.
- Peppers, including bell and chili peppers.
- Dark green, leafy vegetables such as spinach, kale, and collards.
- Green tea.
- Chocolate and cocoa.
Turmeric, cherries, fresh herbs and spices also are helpful.
So, does this mean those dark chocolate-covered almonds that tend to jump into our shopping carts are good for us?
“I’d say, definitely better than most candies,” Procter said, “and if that little bit of sweet replaces say, a handful of cookies or a piece of cake, then yes. Portion control then becomes the issue.”
Different components in foods have anti-inflammatory effects. They differ from food to food. Fruits and vegetables contain antioxidants, whole grains contain fiber and nuts and seeds have fiber and healthy oils.
“Because there are so many different substances that fight inflammation, a varied healthy diet is important,” Procter said. “That way, we introduce many diverse types of inflammation-fighting components into our bodies on a regular basis.”
When asked if these foods are more important as people age and develop conditions such as arthritis, Procter said: “These foods are excellent throughout life – if healthy food choices start early, then those healthy food habits will support good health as a person ages. Many chronic diseases, such as obesity and Type 2 diabetes, are related to chronic inflammation. We know those diseases are affecting more people at younger ages, so starting early is very important.”
But it’s never too late to improve our food choices and to eat healthier, she added. Most anti-inflammatory foods are also the ones that make up the Mediterranean eating pattern, which is mostly made up of fruits, vegetables, nuts, whole grains, fish and healthy oils. People who follow that diet from the earliest ages frequently live notably long and healthy lives.
Can people eat enough of these foods to make a difference?
“In a word, yes,” Procter said. “Research has shown it is the foods themselves in the overall diet, not supplements, that really bring about healthful benefits. That’s why we are consistently encouraged to eat more fruits and vegetables, choose whole grain foods and to vary our protein. Plus, if we focus on those anti-inflammatory foods, and avoid or limit the foods shown to cause inflammation, we are taking huge strides for health.”
Foods that cause inflammation and should be avoided or only eaten in moderation, include refined carbohydrates, such as white bread and pastries; French fries and other fried foods; soda and other sugar-sweetened beverages; red meat and processed meats including hot dogs, sausage; and margarine, shortening and lard, according to Harvard Health Publishing at Harvard Medical School (2020).
“It is no coincidence that most of the same foods to avoid for inflammation are generally considered bad for our health,” Procter said.
Procter herself said she’s always eaten fruits and vegetables and is discovering even more healthy foods: “I have learned to love salmon, and nuts, and more beans and whole grains than I ever knew existed. Avocadoes are a more recent preference. And – I have learned to appreciate dark, dark chocolate!”
“Even foods we don’t think are necessarily exciting – like black coffee, apples and mushrooms – are high in anti-inflammatory components,” she added.
More information about human nutrition is available on the K-State Extension Food, Nutrition, Dietetics and Health.
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Jenna Fletcher on January 3, 2020
Inflammation helps the body fight illness and can protect it from harm. In most cases, it is a necessary part of the healing process.
However, some people have a medical condition in which the immune system does not work as it should. This malfunction can lead to persistent or recurrent low level inflammation.
Chronic inflammation occurs with various diseases, such as psoriasis, rheumatoid arthritis, and asthma. There is evidence that dietary choices may help manage the symptoms.
An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol.
The anti-inflammatory diet is not a specific regimen but rather a style of eating. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets.
Learn more here about inflammation.
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Some foods contain ingredients that can trigger or worsen inflammation. Sugary or processed foods may do this, while fresh, whole foods are less likely to have this effect.
An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants. Some foods, however, can trigger the formation of free radicals. Examples include foods that people fry in repeatedly heated cooking oil.
Dietary antioxidants are molecules in food that help remove free radicals from the body. Free radicals are the natural byproducts of some bodily processes, including metabolism. However, external factors, such as stress and smoking, can increase the number of free radicals in the body.
Free radicals can lead to cell damage. This damage increases the risk of inflammation and can contribute to a range of diseases.
The body creates some antioxidants that help it remove these toxic substances, but dietary antioxidants also help.
To learn more about antioxidants, click here.
An anti-inflammatory diet favors foods that are rich in antioxidants over those that increase the production of free radicals.
Omega-3 fatty acids, which are present in oily fish, may help reduce the levels of inflammatory proteins in the body. Fiber can also have this effect, according to the Arthritis Foundation.
Which foods are good sources of antioxidants? Find out here.
Types of anti-inflammatory diet
Many popular diets already adhere to anti-inflammatory principles.
For example, both the Mediterranean diet and the DASH diet include fresh fruits and vegetables, fish, whole grains, and fats that are good for the heart.
Inflammation appears to play a role in cardiovascular disease, but research suggests that the Mediterranean diet, with its focus on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system.
Try our meal plan for the Mediterranean diet here.
An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation.
The following conditions involve inflammation:
Metabolic syndrome refers to a collection of conditions that tend to occur together, including type 2 diabetes, obesity, high blood pressure, and cardiovascular disease.
Scientists believe that inflammation plays a role in all of these. An anti-inflammatory diet may, therefore, help improve the health of a person with metabolic syndrome.
Eating a diet that is rich in antioxidants may also help reduce the risk of certain cancers.
Antioxidants help remove free radicals, but what are free radicals? Find out here.
An anti-inflammatory diet should combine a variety of foods that:
- are rich in nutrients
- provide a range of antioxidants
- contain healthful fats
Foods that may help manage inflammation include:
- oily fish, such as tuna and salmon
- fruits, such as blueberries, blackberries, strawberries, and cherries
- vegetables, including kale, spinach, and broccoli
- beans
- nuts and seeds
- olives and olive oil
- fiber
The authors of a 2017 article also recommended the following:
- raw or moderately cooked vegetables
- legumes, such as lentils
- spices, such as ginger and turmeric
- probiotics and prebiotics
- tea
- some herbs
It is worth remembering that:
No single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet.
Fresh, simple ingredients are best. Processing can change the nutritional content of foods.
People should check the labels of premade foods. While cocoa can be a good choice, for example, the products that contain cocoa often also contain sugar and fat.
A colorful plate will provide a range of antioxidants and other nutrients. Be sure to vary the colors of fruits and vegetables.
Which diet is best for people with osteoarthritis?
People who are following an anti-inflammatory diet should avoid or limit their intake of:
- processed foods
- foods with added sugar or salt
- unhealthful oils
- processed carbs, which are present in white bread, white pasta, and many baked goods
- processed snack foods, such as chips and crackers
- premade desserts, such as cookies, candy, and ice cream
- excess alcohol
- In addition, people may find it beneficial to limit their intake of the following:
Gluten: Some people experience an inflammatory reaction when they consume gluten. A gluten-free diet can be restrictive, and it is not suitable for everyone. However, if a person suspects that gluten is triggering symptoms, they may wish to consider eliminating it for a while to see if their symptoms improve.
Nightshades: Plants belonging to the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flares in some people with inflammatory diseases. There is limited evidence to confirm this effect, but a person can try cutting nightshades from the diet for 2–3 weeks to see if their symptoms improve.
Carbohydrates: There is some evidence that a high carb diet, even when the carbs are healthful, may promote inflammation in some people. However, some carb-rich foods, such as sweet potatoes and whole grains, are excellent sources of antioxidants and other nutrients.
Is there a link between sugar and inflammation? Find out here.
Can a vegetarian diet reduce inflammation?
A vegetarian diet may be one option for people looking to reduce inflammation. The authors of a 2019 review analyzed data from 40 studies. They concluded that people who follow a vegetarian-based diet are likely to have lower levels of various inflammatory markers.
A 2017 study looked at the data of 268 people who followed either a strict vegetarian diet, a lacto-ovo-vegetarian diet, or a nonvegetarian diet. The findings suggested that eating animal products could increase the risk of systemic inflammation and insulin resistance.
Earlier research from 2014 suggested that lower inflammation levels could be a key benefit of a vegan diet.
Get some tips on switching to a plant-based diet here.
It can be challenging to transition to a new way of eating, but the following tips may help:
- Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.
- Gradually replace fast food meals with healthful, homemade lunches.
- Replace soda and other sugary beverages with still or sparkling mineral water.
Other tips include:
- Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.
- Incorporating 30 minutes of moderate exercise into the daily routine.
- Practicing good sleep hygiene, as poor sleep can worsen inflammation.
Can supplements help reduce inflammation? Find out here.
An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis.
There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthful fats may help manage inflammation.
Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them.
Last medically reviewed on January 3, 2020
- Psoriasis
- Respiratory
- Rheumatology
- Nutrition / Diet
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