You may already know that inflammation in your body is not all bad. In fact, in acute cases, inflammation has a protective response. Inflammation is your body’s immune system reaction to foreign substances that could be threats. It’s beneficial when it comes to recovery from illnesses and healing wounds. However, prolonged inflammation in your body is problematic for your health.
Chronic inflammation contributes to many health challenges ranging from diabetes and heart disease to Alzheimer’s and premature aging. The good news is that with healthy lifestyle habits, including eating a nutrient-rich diet, and judicious medical care you can reduce the inflammation in your body and improve your overall well-being.
Let’s take a look at some of the most powerful anti-inflammatory foods you can add to your plate—along with a few you may want to reduce or avoid to help your body heal.
Anti-inflammatory foods:
- Berries. All berries, especially blueberries are known for their anti-inflammatory properties. This powerful superfood contain anthocyanins and polyphenols which target pro-inflammatory factors such ascytokines, which can aid in the reduction and reversal of chronic disease.
- Ground flaxseeds. Due to their rich content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), flaxseeds are well known for their anti-inflammatory benefits. They also contain lignins which have antioxidant and anti-inflammatory properties. Studies have shown that flaxseed can help to reduce C-reactive protein and interleukin-6, which are inflammatory markers in the body.
- Legumes. These rich source of proteins (such as lentils, beans chickpeas) contain several anti-inflammatory compounds like peptides, polyphenols, and saponins. These compounds help to regulate inflammatory responses in the body, which can help control chronic disease.
- Leafy greens. Kale, spinach, Swiss chard, collard greens (and others) are rich in vitamins, minerals, and antioxidants. These nutrients have been shown to be beneficial for overall health and in combatting inflammation.
- Tomatoes. Lycopene, a powerful antioxidant found in tomatoes, helps to reduce inflammation by inhibiting the production of inflammatory cytokines. This aids in managing chronic disease.
- Nuts and seeds. Regular consumption of nuts and seeds have been shown to reduce inflammatory markers in the body due to their richness in unsaturated fats, antioxidants, and other bioactive compounds.
- Whole grains. Due primarily to its high fiber content and other bioactive compounds, whole grains have been shown by research to have the ability to modulate immune cells resulting in anti-inflammatory effects.
- Turmeric. Curcumin, the active ingredient in turmeric, has received hordes of attention for many years because of its powerful anti-inflammatory properties. Studies suggest curcumin may be beneficial in managing chronic conditions like bowel disease, arthritis, and certain cancers.
- Broccoli. Certain cruciferous vegetables like broccoli, contain sulforaphane, which has been shown to have powerful anti-inflammatory effects. Sulforaphane suppresses enzymes that promote inflammation.
- Sweet potatoes. Beta-carotene, anthocyanins, and other antioxidants present in sweet potatoes help fight inflammation at the cellular level and reduce the risk of chronic disease.
These are just a handful of foods that help to fight inflammation in the body. By adopting a well balanced, whole-food, plant-based diet you will in effect be adopting a nutritional regimen that consistently combats chronic inflammation in your body.
Just as certain foods can help reduce inflammation, others can fuel it. Here are some common contributors to watch out for—and limit or avoid when possible.
Pro-inflammatory foods:
- Red meat and processed meat. Consumption of red and processed meat has been linked to increased inflammation in the body, potentially contributing to chronic diseases. These meats contain high levels of fat and sodium increasing the risk of cardiovascular disease and serious conditions.
- Refined grains. Without the bran, the germ, and having reduced fiber content refined grains cause rapid spikes in blood sugar levels which can trigger an inflammatory response. Refined grains have been linked with increased levels of inflammatory markers in the body like C-reactive protein (CRP).
- Fried foods. Because of the presence of trans fats and high levels of omega-6 fatty acids (without a counter balance of omega-3 fatty acids), fried foods can cause chronic inflammation and lead to health problems. Additionally, fried foods can be disruptive to the body because of the production of advanced glycation end products (AGEs). These are compounds that contribute to inflammation and oxidative stress.
- Sugary foods and drinks. Excessive consumption of these items have been linked to higher levels of inflammatory markers. Sugary foods and drinks can also contribute to increased insulin levels and weight gain, both of which also trigger inflammatory responses.
- High-fat foods. Aside from having inflammation-producing substances like saturated, trans fats, and unbalanced levels of omega-6 fatty acids, high-fat foods can disrupt the gut microbiota which affect the immune system and contribute to inflammation.
Other inflammation-promoting substances include alcohol, certain refined cooking oils, ultra-processed foods, and additives, like monosodium glutamate (MSG).
Choosing anti-inflammatory, whole plant foods is one of the most powerful ways to reduce chronic inflammation and support healing. Paired with simple habits like exercise, rest, and stress relief, your daily meals can become a key part of a healthier, more vibrant life.
Photo by: Anne Marie Gruden