Top 25 Anti Inflammatory Foods
Are you currently struggling with inflammation?
Inflammation has become a common concern due to its association with various chronic health conditions.
The good news is that there are foods that possess remarkable anti-inflammatory properties.
In this blog, I share the facts behind inflammation and the research supporting a selection of nutrient rich foods that help to combat it.
Whether you’re seeking to manage existing inflammation or aiming to enhance your knowledge to prevent chronic inflammation, this resource will equip you with the insights and inspiration to make informed lifestyle choices.
It is time to prioritize foods that are anti-inflammatory and health-enhancing!
What is Inflammation?
Inflammation is the body’s immune response to injury or infection.
While acute inflammation is necessary for the body’s healing process, chronic inflammation can lead to a range of long-term health problems.
Recent research has shown that certain social, environmental and lifestyle factors can promote chronic inflammation. This could potentially lead to specific disease states such as cardiovascular disease, cancer, diabetes and autoimmune disorders.
How To Reduce Inflammation
Fighting inflammation often involves incorporating a multi-faceted approach that addresses lifestyle habits, dietary choices and stress management.
This blog focuses on how to combat inflammation with dietary modifications by adopting an anti-inflammatory diet.
Whether you have been diagnosed with a chronic health condition or are seeking a diet emphasizing whole, nutrient-dense foods, keep reading!
How To Fight Inflammation with Diet
Incorporating anti-inflammatory foods can play a crucial role to promote optimal health.
While you will typically hear the advice to focus on whole grains, fruits, vegetables, lean proteins and healthy fats, I am taking it a step further to provide a detailed list of anti inflammatory foods.
The goal is to reduce frustration and provide a clear outline on the specific foods that can help reduce inflammation and support optimal immune function.
For a detailed plan that addresses multiple factors impacting inflammation, consider The Balanced Blood Sugar Protocol.
This 12-week lifestyle program takes a deeper dive into your medical and diet history to develop a protocol that moves the needle towards improved health.
Top 25 Anti Inflammatory Foods List
As I mentioned, dietary modifications are crucial and focusing on whole foods over processed foods can help mitigate chronic inflammation.
Incorporate this list of 25 foods into your diet to take advantage of the specific dietary components such as omega-3 fatty acids and antioxidants.
Berries
Berries offer more than just a burst of sweetness with each bite, they pack a punch against inflammation too. Rich in antioxidants such as flavonoids and anthocyanins, berries have anti-inflammatory properties to combat oxidative stress.
So whether you are indulging in succulent strawberries, plump blueberries or sweet raspberries, you can take advantage of all the health benefits these fruits have to offer.
Lentils
Lentils are not only filled with fiber and protein, but also contain polyphenols such as procyanidins and flavanols to fight inflammation.
Add to soups, toss on salads, incorporate into a veggie stir fry or simply enjoy seasoned with olive oil and fresh herbs to offer your body a natural defense against inflammation.
Almonds
Almonds are a crunchy snack and nutritional powerhouse that have remarkable anti-inflammatory properties. Each serving is packed with healthy fats, fiber, vitamin E, magnesium and antioxidants.
The antioxidant activity and high content of monounsaturated fats in almonds has been shown to lower the risk of chronic diseases.
Yes, almonds are a delicious and healthy snack but don’t forget about all the possibilities around mealtime. It is super simple to toss a handful of almonds on top of a salad or into kale slaw.
Walnuts
Walnuts are a potent ally against inflammation. Packed with omega-3 fatty acids, antioxidants and polyphenols, they are an excellent choice day or night.
Incorporating walnuts into your diet as a snack or adding them to meals can be a delicious way to harness their anti-inflammatory benefits.
Chia Seeds
Chia seeds may be tiny, but they are a mighty seed offering a wealth of anti-inflammatory benefits. The omega-3s, especially alpha-linolenic acid (ALA), work to fight inflammation.
Plus, the high fiber content supports gut health to further contribute to the overall benefits of chia seeds.
Olive Oil
Often a cornerstone of the Mediterranean diet, olive oil is also known to combat inflammation.
Whether drizzled over salads or used for cooking, olive oil is not just a flavorful addition to meals but a powerful food in promoting health.
Avocado Oil
Similar to olive oil, avocado oil is now being noticed for its potent anti-inflammatory properties. Packed with vitamin E and phytosterols, this type of oil helps to fight inflammation.
As an added bonus, avocado oil has a high smoke point, making it suitable for cooking at high temps without oxidizing and losing its nutritional value. This makes it an excellent choice for sauteing!
Salmon
Salmon is known for its rich omega-3 fatty acid content, particularly EPA and DHA. These essential fatty acids work to regulate the body’s inflammatory response.
Incorporate salmon into your diet regularly, whether grilled, baked or poached. It is especially delicious drizzled with lemon juice and sprinkled with fresh herbs like thyme.
Kale
Kale contains flavonoids and carotenoids, powerful antioxidants that help combat inflammation.
Kale is delicious raw in salads, sauteed as a side dish or blended into smoothies to support overall health.
Avocados
The nutrients found in avocados work together to reduce oxidative stress and inflammation. Avocados are unique because they contain compounds like polyhydroxylated fatty alcohols (PFAs).
Enjoy avocados smashed on toast, blended into guacamole or pureed into smoothies!
Broccoli
Specific to fighting inflammation, broccoli contains sulforaphane. Sulforaphane works to reduce inflammation by inhibiting activity of certain enzymes involved in the inflammatory process.
Broccoli is also rich in vitamin C and flavonoids so whether steamed, roasted or added to salads, incorporate broccoli into the meal routine.
Dark Chocolate
Research has suggested that the antioxidant effects of cocoa polyphenols in dark chocolate may directly influence insulin resistance.
In one particular study, it was shown that sustained consumption of cocoa over a period of time may impact insulin resistance greater than a single dose of cocoa.
Quinoa
Quinoa, a delicious plant based protein that also offers remarkable anti-inflammatory benefits. It contains both flavonoids and phytonutrients to combat inflammation.
Enjoy as a side dish, grain bowl base or stirred into soups to take advantage of the flavor and health benefits.
Pumpkin Seeds
Like chia seeds, pumpkin seeds are small but mighty as they are packed with protein, fiber, vitamins, minerals and carotenoids to combat inflammation.
Whether enjoyed as a snack on their own, sprinkled over salads or yogurt or incorporated into whole grain breads, pumpkin seeds are an easy way to support health.
Oranges
Known for being packed with vitamin C, you will also find this fruit bursting with antioxidants.
Research studies continuously show the Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health.
Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile legume containing polyphenols, flavonoids and omega-3 fatty acids.
Enjoy whole or blend to make homemade hummus before pairing with any vegetable.
Spinach
Spinach is packed with vitamins, minerals, and phytonutrients to combat inflammation. The antioxidant, beta-carotene, is also abundant in this vegetable.
Like kale, spinach is delicious in salads, soups or blended into smoothies. Finding simple yet effective ways to incorporate into your diet makes it possible to gain access to the health benefits.
Tomatoes
Rich in lycopene, tomatoes too can help to combat inflammation by neutralizing free radicals and reducing oxidative stress.
They can be incorporated either fresh or cooked into your diet by cooking into sauces and soups or dicing as a base or topping.
Cherries
Cherries are renowned for anti-inflammatory properties, making them a valuable addition to any diet aimed at reducing chronic inflammation.
Packed with antioxidants like anthocyanins and flavonoids, cherries have the ability to neutralize harmful free radicals and inhibit inflammatory pathways in the body.
Incorporate this delicious fruit into the day by adding to salads, smoothies or indulging in a bowl for a healthy dessert.
Mushrooms
Rich in selenium and other bioactive compounds, mushrooms possess potent anti-inflammatory properties that help modulate the immune system.
Incorporating mushrooms into meals, whether sauteed, grilled or added to soups and stir-fries, can contribute to a balanced diet that supports health.
Bell peppers
High in vitamins C, A and E, as well as beta-carotene and quercetin, bell peppers are a wonderful addition to snacks and meals.
These nutrients help to neutralize free radicals, reduce oxidative stress and suppress inflammatory pathways.
Turmeric
A vibrant and delicious spice that offers remarkable benefits due to its active compound, curcumin.
As research continues to strive to understand the full extent of nutritional benefits this spice has to offer, it has been shown to inhibit various enzymes involved in the inflammatory process.
Turmeric can easily be added to dishes, teas, smoothies or soups as a way to provide flavor, color and a boost of nutrition.
Sweet Potatoes
Packed with beta-carotene, vitamin C and anthocyanins, sweet potatoes are also a good source of fiber to support gut health and a healthy microbiome.
Enjoy sweet potatoes roasted, mashed, air fried or baked as a delicious and nutritious way to harness their anti-inflammatory properties.
Green Tea
Green tea offers remarkable nutrient benefits, primarily attributed to its high concentration of polyphenols. Regular consumption of green tea may help to alleviate symptoms associated with inflammatory conditions while also preventing further inflammation.
Green tea can be enjoyed as a daily unsweetened beverage or added to recipes based on personal preference.
Buckwheat
Buckwheat is a rich source of fiber, vitamins and minerals such as magnesium. This gluten-free food is actually not wheat, but instead is a seed. It is prized for its mild yet nutty flavor that offers more than just sustenance.
Its high fiber content aids in regulating digestion and promoting gut health to reduce inflammation. Buckwheat also contains phytochemicals and antioxidants, making it an excellent choice for an anti-inflammatory diet.
Inflammatory Food List
Now that you have a comprehensive list of foods to incorporate into your diet, I do want to briefly discuss foods that are known to trigger inflammation in the body.
Refined Carbohydrates: Refined carbs such as white bread, pastas, rice and pastries have a high glycemic index. This means that consumption of these foods can lead to spikes in blood sugar levels that can promote inflammation over time.
Sugary Beverages: Sugary drinks such as energy drinks, soda and beverages with added sugars can also contribute to inflammation.
Highly Processed Foods: Foods that are highly processed such as packaged chips, cookies, sugary cereals and fast food often contain ingredients that trigger inflammation.
Trans Fats: This type of fat is typically found in fried foods and commercially baked products. There is a vast amount of research that shows inflammation promoting properties. Identify trans fats in products by reading both the ingredient and nutrition labels.
Alcohol: Excessive alcohol consumption can disrupt the body’s inflammatory response and contribute to a state of chronic inflammation throughout the body.
Anti Inflammatory Grocery List
Building a stock of nutrient-rich foods in your home lays the groundwork for achieving balanced blood sugars through your diet.
Any of the foods above are excellent choices to add to your weekly grocery list. I also recently released my Healthy Pantry Staples guide for balanced blood sugars.
Grab Your Copy of Smart Staples: Building a Healthy Pantry for Balanced Living!
This guide will help you discover other healthy pantry stables, broken down by nutritional profile and helpful grocery shopping tips.
Anti Inflammatory Diet Recipes
Before I wrap things up, I want to showcase a variety of flavorful recipes that are not only satisfying but feature many of the foods listed above.
From vibrant smoothies to healthy desserts and comforting meals, each recipe is thoughtfully crafted to make it simple to incorporate anti-inflammatory foods into your daily routine.
Blood Sugars Made Simple
The education, list of anti inflammatory foods and expert tips provided in this blog can be used as solutions to support your well-being moving forward.
Feeling like you need additional support? That is totally understandable! It takes time to develop a personalized plan to combat inflammation.
That is why I have developed The Balanced Blood Sugar Protocol! Allow yourself to see a transformation in just 12-weeks as you implement lifestyle changes that promote optimal health.
