The inflammation-fighting foods you should be adding to your diet include fruits and vegetables, whole grains, plant proteins, healthy fats and herbs and spices. These food good for inflammation may help prevent and treat health conditions such as heart disease, rheumatoid arthritis and depression.
Inflammation isn’t always a bad thing, but it can lead to chronic illness and a host of symptoms including fatigue, brain fog, digestive issues, muscle aches and skin rashes. A steady stream of inflammation in the body can also damage tissues and lead to weight gain. High levels of inflammation can even cause aging and the development of some diseases and autoimmune disorders.
To cut down on inflammation, fill the fridge and pantry with antioxidant-rich foods. Fruits and vegetables are loaded with immune-boosting vitamins, minerals, phytochemicals and anti-inflammatory compounds, such as anthocyanins found in blueberries, cherries, red and purple fruits like strawberries, raspberries and blackberries. Leafy green vegetables, such as spinach, kale and Swiss chard; cruciferous veggies like broccoli, cabbage, cauliflower and Brussels sprouts; and tomatoes are all packed with disease-fighting nutrients.
Vitamin C-rich fruits, such as oranges, grapefruits and limes; and potassium-rich veggies, such as bananas, avocados and sweet potatoes are also inflammation-fighting foods. The spice turmeric is a superfood that contains an anti-inflammatory compound called curcumin. You can sprinkle turmeric on veggies, meats or eggs, or drink a cup of turmeric tea.
Other good-for-inflammation foods include the omega-3 fatty acids in sardines, salmon and tuna, and nuts, which are packed with inflammation-fighting monounsaturated and polyunsaturated fats. You can also add olive oil to your cooking, which is rich in heart-healthy monounsaturated fat as well as the anti-inflammatory compound oleocanthal.
Avoid inflammatory foods that contain trans-fats, processed foods and refined carbohydrates, as they can trigger inflammation in the body. Eating too much red meat, fried foods and sweets, and salty packaged snacks can also cause inflammation.
When it comes to lowering inflammation, the key is to eat a balanced diet filled with mostly unprocessed and fresh foods, says Kiros and Swift. “Eating a range of different foods is critical to reducing inflammation because it helps restore the body’s natural balance and gives your immune system the tools it needs to fight off inflammation,” they say in their book, 28-Day Anti-Inflammatory Diet.