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Home > Nutrition > Foods That Promote and Reduce Inflammation

Foods That Promote and Reduce Inflammation

January 28, 2020 - Updated on December 27, 2022
8 min read
By Courtney Jackson, MPH, CN | Certified Nutritionist

In this article:

  • What Is Inflammation?
  • The Diet-Inflammation Connection
  • Anti-Inflammatory Berry Salad Recipe
  • Expert Answers (Q&A)
  • Final Word

Inflammation is a direct attack on the body by the immune system. It is generally visible in the form of red and swollen skin and is often accompanied by pain.

anti-inflammatory foods

Inflammation itself is not a bad thing. However, chronic or ongoing inflammation can indicate health problems. There are many anti-inflammatory medications that people use daily to alleviate pain.

However, nature also produces anti-inflammatory substances in food that you can easily incorporate into your diet.

What Is Inflammation?

In a nutshell, inflammation is a response to a perceived threat in the body. It happens when immune cells produce inflammatory mediators (much like messengers) that can dilate blood vessels, allowing blood to better reach areas of injury.

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Blood can quickly carry immune cells to injured parts of your body and initiate the healing process. Areas of inflammation can often be swollen and hot due to the blood flow and fluid buildup from the immune cells. (1)

The Diet-Inflammation Connection

It is vital to be mindful of your diet in order to help control inflammation. While some foods can aggravate or cause inflammation (pro-inflammatory foods), some other food groups help reduce inflammation (anti-inflammatory foods).

Foods that can cause inflammation

Diets high in saturated fat, trans fats, and refined sugar have been linked to a higher production of pro-inflammatory molecules, particularly in those who are already overweight or currently suffer from diabetes. (2)

You should limit your intake of inflammatory foods, including:

limit your intake of inflammatory foods
  • Refined carbohydrates, such as donuts, cookies, muffins, and white bread
  • Fried foods, such as breaded meats and vegetables as well as fries
  • Sugar-sweetened beverages, such as soda, sweet tea, and energy drinks
  • Processed meats, such as hot dogs, sausage, and beef jerky
  • Red meat, such as steak and hamburger meat
  • Processed fats, such as shortening, margarine, and lard

Foods that can reduce inflammation

Studies have found that certain fruits and vegetables are naturally high in antioxidants and polyphenols that protect the body. (3) Even nuts have been associated with reduced inflammation markers and reduced risks of inflammation-related diseases.

When searching for anti-inflammatory fruits and vegetables, aim for the ones that are colored blue, purple, and red. These are highest in certain flavonoids that support inflammation reduction.

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Foods that fight inflammation include: (4)(5)

consume anti-inflammatory foods
  • Green leafy vegetables, such as spinach, kale, and collard greens
  • Vegetables such as purple sweet potatoes, red cabbage, purple corn, tomatoes, and rice
  • Fruits such as strawberries, blueberries, blackberries, acai berries, cranberries, raspberries, red grapes, cherries, and oranges
  • Nuts, including almonds and walnuts
  • Fish, such as salmon, tuna, and sardines
  • Olive oil (extra virgin)
  • Green tea (6)
  • Colored peppers such as chili peppers (7)(8)
  • Mushrooms (9)
  • Turmeric (10)
  • Dark chocolate and cocoa (11)
  • Garlic (12)

Focusing on a diet that consists mainly of whole foods and reducing your intake of processed foods are easy ways to promote a normal and healthy inflammatory response.

Preparing meals in advance and skipping takeout are good places to start. You can also replace your red meat with options such as turkey, chicken, or tofu. Also, aim for 5 servings of vegetables per day and at least 2 servings of colorful fruit.

Anti-Inflammatory Berry Salad Recipe

anti-inflammatory berry salad recipe

You can try including this salad loaded with anti-inflammatory compounds in your diet.

Prep time: 15 minutes; Serves: 2

Ingredients

For the salad:

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  • 6 cups spinach
  • 2 cups arugula
  • 1 cup strawberries, thinly sliced
  • ½ cup kiwi, cut into quartered slices
  • ½ cup raspberries
  • ½ cup blueberries
  • ¼ purple onion, thinly sliced and separated
  • ½ cup walnuts, chopped
  • ½ cup crumbled feta

For the lemon vinaigrette:

  • 5 tablespoons cold-pressed olive oil
  • 3 tablespoons squeezed lemon juice
  • 2 tablespoons balsamic vinegar
  • ½ teaspoon lemon zest
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Directions

  1. In a large bowl, whisk together olive oil, lemon juice, and balsamic vinegar.
  2. While whisking, add lemon zest, salt, and pepper. Set aside.
  3. In a large salad bowl, combine all salad ingredients and gently toss together.
  4. Drizzle with vinaigrette and serve.

Expert Answers (Q&A)

Answered by Jillian Greaves, MPH, LDN (Registered Dietitian)

What foods are considered inflammatory foods?

No single food is going to impact inflammation by itself. Foods and nutrients are never consumed in isolation, and it is important to focus on the overall dietary pattern as a whole.

That being said, a dietary pattern that is rich in processed packaged foods, refined carbohydrates, added sugars, processed meats, vegetable oils high in omega-6 fatty acids, and alcohol is considered to be inflammatory.

What foods should be avoided by someone suffering from rheumatoid arthritis?

Different people have different needs based on several factors, and this goes back to the fact that no single food by itself is going to cause or decrease inflammation in rheumatoid arthritis. (13)

In general, limiting processed packaged foods and prioritizing a diet rich in whole foods can be beneficial. (14) Always work with a credentialed health professional to determine your personalized dietary needs.

What diets are considered anti-inflammatory diets?

The Mediterranean diet is a well-researched anti-inflammatory diet. (15) Keep in mind that this is not a rigid diet – it is a dietary pattern rich in brightly colored vegetables and fruits, whole grains, nuts and seeds, legumes, fish and seafood, eggs, lean animal proteins, healthy fats, and herbs and spices.

What lifestyle changes should be made to reduce inflammation in the body?

In addition to incorporating more anti-inflammatory foods into the diet, it is important to prioritize other behaviors that play a role in inflammation, including stress management, proper rest and sleep, (16) exercise, (17) social connection, and minimizing exposure to toxins such as tobacco and alcohol.

What are anti-inflammatory probiotics?

The World Health Organization defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit to the host.”

These microorganisms are important for maintaining a healthy balance of good bacteria in the gut. Also, they help in the modulation of immune and inflammatory mechanisms in the body. (18)

Unfortunately, the role of probiotic therapy in inflammation is not well understood, and more research is needed.

What are the side effects of following an anti-inflammatory diet?

An anti-inflammatory dietary pattern is one important piece of the puzzle in reducing chronic inflammation. Chronic inflammation increases the chances of developing or worsening the following conditions:

• Arthritis
• Type 2 diabetes
• Digestive issues
• Autoimmune disease
• Skin issues
• Depression and mood disorders (19)
• Sleep disorders
• Excessive weight gain
• Allergies
• Chronic fatigue

What are the best anti-inflammatory oils?

A good source of monounsaturated fats, extra virgin olive oil, is one of the healthiest anti-inflammatory oils you can include in your diet.

What important points should be kept in mind when taking anti-inflammatory foods?

It is best to consult a doctor about any diet you are going to follow. However, in general, the following tips may help when including anti-inflammatory foods in your diet:

• Aim for a variety of whole foods to diversify the types of nutrients you give your body.
• Minimize your consumption of processed foods.
• Eat an abundance of brightly colored vegetables and fruits. (20)
• Maintain adequate hydration with plain water.
• Utilize your spice cabinet!
• Focus on what you can add to your life versus getting obsessed about what to limit.

About Jillian Greaves, MPH, RD, LDN: Jillian is a registered dietitian and the owner of Prevention Pantry Nutrition, an integrative and functional nutrition practice in Boston, MA.

Jillian specializes in women’s health, with a special interest in polycystic ovary syndrome (PCOS) and digestive health. She provides one-on-one nutrition and lifestyle counseling to adults with a variety of conditions.

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Final Word

Inflammation is a defense mechanism of the body’s immune system against external stimuli. However, various foods can also promote inflammation.

To combat inflammation, make sure to include a variety of fruits and vegetables in your diet for their antioxidant and anti-inflammatory effects. Keeping a check on what you eat can help prevent chronic inflammation in the body.

References
  1. Abdulkhaleq LA, Assi MA, Abdullah R, Zamri-Saad M, Taufiq-Yap YH, Hezmee MNM. The crucial roles of inflammatory mediators in inflammation: A review. Veterinary world. https://www.ncbi.nlm.nih.gov/pubmed/29915501. Published May 2018.
  2. Zwickey H, Horgan A, Hanes D, et al. Effect of the Anti-Inflammatory Diet in People with Diabetes and Pre-Diabetes: A Randomized Controlled Feeding Study. Journal of restorative medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6550471/. Published 2019.
  3. Serafini M, Peluso I. Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans. http://www.eurekaselect.com. http://www.eurekaselect.com/147604/article. Published November 30, 2016.
  4. Sears B. Anti-inflammatory Diets. Journal of the American College of Nutrition. https://pubmed.ncbi.nlm.nih.gov/26400429/. Published 2015.
  5. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & nutrition research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/. Published August 13, 2017.
  6. Forester SC, Lambert JD. The role of antioxidant versus pro-oxidant effects of green tea polyphenols in cancer prevention. Molecular nutrition & food research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679539/. Published June 2011.
  7. Basith S, Cui M, Hong S, Choi S. Harnessing the Therapeutic Potential of Capsaicin and Its Analogues in Pain and Other Diseases. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272969/. Published July 23, 2016.
  8. Li Y, Yao J, Han C, et al. Quercetin, Inflammation and Immunity. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/. Published March 15, 2016.
  9. Elsayed EA, El Enshasy H, Wadaan MAM, Aziz R. Mushrooms: a potential natural source of anti-inflammatory compounds for medical applications. Mediators of inflammation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258329/. Published 2014.
  10. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/. Published October 22, 2017.
  11. Magrone T, Russo MA, Jirillo E. Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. Frontiers in immunology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465250/. Published June 9, 2017.
  12. Arreola R, Quintero-Fabián S, López-Roa RI, et al. Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/. Published 2015.
  13. Minihane AM, Vinoy S, Russell WR, et al. Low-grade inflammation, diet composition and health: current research evidence and its translation. The British journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4579563/. Published October 14, 2015.
  14. Khanna S, Jaiswal KS, Gupta B. Managing Rheumatoid Arthritis with Dietary Interventions. Frontiers in nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/. Published November 8, 2017.
  15. Casas R, Sacanella E, Estruch R. The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocrine, metabolic & immune disorders drug targets. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/. Published 2014.
  16. Mullington JM, Simpson NS, Meier-Ewert HK, Haack M. Sleep loss and inflammation. Best practice & research. Clinical endocrinology & metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/. Published October 2010.
  17. Woods JA, Wilund KR, Martin SA, Kistler BM. Exercise, inflammation and aging. Aging and disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320801/. Published February 2012.
  18. van den Elsen LW, Poyntz HC, Weyrich LS, Young W, Forbes-Blom EE. Embracing the gut microbiota: the new frontier for inflammatory and infectious diseases. Clinical & translational immunology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5292562/. Published January 20, 2017.
  19. MR; SGMI. From Stress to Inflammation and Major Depressive Disorder: A Social Signal Transduction Theory of Depression. Psychological bulletin. https://pubmed.ncbi.nlm.nih.gov/24417575/.
  20. Root MM, McGinn MC, Nieman DC, et al. Combined fruit and vegetable intake is correlated with improved inflammatory and oxidant status from a cross-sectional study in a community setting. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277099/. Published January 2012.
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