18 Top Anti-Inflammatory Foods | Plus How to Get Rid of Inflammation

This post discusses the top anti-inflamnmatory foods and how to eat more of them.

Eating clean is just an all-around good idea, in my opnion.

We all know that, but the problem is that it’s easy to fall into old habits and keep saying, “Tomorrow, I’ll eat better.”

But I find when you know a little about the science behind something, it can be an incentive to improve your diet. Knowledge is power and can really help you make an effort to consume healthy foods every day.

The good news is that a healthy lifestyle and diet can work to keep inflammation at bay, and you feeling awesome. But, while intermittent fasting may have its benefits, it all starts with your food. If you need more help on figuring out what foods cause your inflammation, try checking out my post on 10 Foods That May Cause Inflammation.

Let’s get to it!

WHAT IS INFLAMMATION?

Right off the top, not all inflammation is bad. When you are injured, for example, inflammation helps to heal the area where the injury took place. It’s called acute inflammation, and it’s a sign that the body is healing. Fever and swelling are two signs of healing inflammation.

Chronic inflammation, on the other hand, does not go away on its own. It is caused by things like stress, poor diet, inactivity, and lack of sleep. 

Long-term low levels of inflammation result in a rise of immune system markers in the blood and tissues of the body. When the immune system continues to respond to a perceived threat that is not there, white blood cells may rush to fight a disease or injury that doesn't exist.

WHAT ARE THE WORST FOODS FOR INFLAMMATION?

Certain ultra-processed foods can cause inflammation, including the following:

• Fried foods such as french fries and fried chicken
• Processed meats like smoked meat, ham, and beef jerky
• Refined carbs such as sugary foods (examples are soft drinks and some cereals -- choose these alternatives)
• Alcohol in excess
• Food with added sugar and high-fructose corn syrup
• Excess caffeine
• Transfats and saturated fats such as in packaged cookies and margarine

For more info on this, check out my video on the worst foods for inflammation.

18 TOP ANTI-INFLAMMATORY FOODS

Changing your diet can reverse inflammation. Here are the top 18 foods that have been studied to have anti-inflammatory properties.

1. FATTY FISH

Fish like salmon, mackerel, sardines, and tuna give you protein and the omega-3 fatty acids EPA and DHA. These components reduce inflammation in the body.

2. NUTS

Nuts have very little saturated fat. They do have polyunsaturated and monounsaturated fats that lower inflammation. Enjoy walnuts, almonds, hazelnuts, pecans, and peanuts.

3. BERRIES

Strawberries reduce inflammatory markers linked to heart disease and rheumatoid arthritis, and blueberries contain flavonoids known to reduce inflammation.

4. LEAFY GREEN VEGETABLES

Spinach, kale, leaf lettuce Swiss chard, and collard greens are excellent sources of inflammation-busting nutrients. Spinach, for example, is a known component of an anti-inflammatory diet. 

5. TOMATOES

Tomatoes have the phytochemical lycopene, which is an antioxidant. The vitamin C in tomatoes also works to reduce inflammation. 

6. TURMERIC

The curcumin found in turmeric is the anti-inflammatory nutrient.

7. EXTRA VIRGIN OLIVE OIL

Olive oil not only tastes good, but it also contains polyphenols, which can prevent inflammatory compounds from being released into the body.

8. CHERRIES

Antioxidants are found in cherries – specifically tart cherries, which are red in color as opposed to dark-colored cherries – as well as vitamins and minerals.

9. DARK CHOCOLATE

Yes! In moderation, of course, dark chocolate is full of antioxidants and may ave an anti-inflammatory effect. The flavonols found in this delicious treat have cognitive benefits.

10. GRAPES

Grapes contain resveratrol, which is known to potentially lower cholesterol and blood pressure. Along with that, the anthocyanins in grapes lower inflammatory markers.

11. PEPPERS

Both chili peppers and bell peppers are high in Vitamin C and antioxidants. Sinapic acid, ferulic acid, and quercetin are the antioxidants that are known to reduce inflammatory markers and work to prevent neurodegenerative diseases.

12. MUSHROOMS

Mushrooms are also rich in vitamins and minerals. It is thought that cooking mushrooms lowers the properties of inflammation, so eating them raw in a salad instead my be the best option.

13. BROCCOLI

Broccoli is just one of a few cruciferous veggies that work to fight inflammation in animal studies. Cauliflower, kale, bok choy, and Brussel sprouts are in the same family. Broccoli is a power-packed food that also contains protein.

14. AVOCADO

Avocado has a long list of good-for-you components, including healthy fats, fiber, and potassium. They may also fight inflammation.

15. GREEN TEA

Green tea benefits may reduce the risk of certain diseases, and its antioxidants may work as an anti-inflammatory, too.

16. FLAXSEEDS

The alpha-linolenic and omega 3 fatty acids in flaxseeds make this superfood beneficial for those looking for ways to add anti-inflammatory foods to their diet. Sprinkle them on cereal or blend them in a heart-healthy smoothie.

 17. GARLIC

Garlic is thought to help reduce the inflammatory markers that cause swelling in the joints. It’s a beneficial food in many ways, actually.

18. BEANS

Beans have demonstrated anti-inflammatory effects in non-clinical trials, and are also packed with fiber to benefit the digestive system. Beans can be incorporated into your diet in tons of ways, like in salads and enchiladas.