Eating an anti-inflammatory diet can help reduce inflammation in the
body and help with certain conditions that are caused by or worsened by
inflammation. This can include diseases like heart disease, Parkinson’s
disease, and Crohn’s disease, to conditions like eczema, asthma, and
arthritis. The great part about eating anti-inflammatory foods is that
many are also Superfoods, and good for you for a host of other reasons,
including warding off cancer, losing weight, and having more energy.
1. Almonds (and other nuts)
Nuts are known for their anti-inflammatory nature, but some are better
for you in this regard than others. Consider almonds, which consistently
make lists of foods that can help with inflammation. Cashews are
another good choice, and walnuts specifically help with rheumatoid
arthritis. The great thing about most of these nuts is that they’re very
versatile, making a great between meals snack or adding flavor to any
main dish or side dish. It’s typically quite easy to start eating more
of them by simply being more aware that they can help you with your
inflammatory conditions.
2. Apple Cider Vinegar
Apple cider vinegar has several different uses. You can add it to your
water to help purify it, and it is often added to smoothies and other
detox drinks for its healthy benefits. You can add it to any of your
beverages or cooking for added anti-inflammatory properties. It’s major
contribution is helping the digestive tract, and so you’re going to see
the most benefit if you suffer from conditions like spastic colon and
gastroenteritis. A healthier digestive system also means that you’ll be
processing foods better, which can also aid in weight loss, an added
bonus.
3. Apricots
Many fruits made our list of anti-inflammatory foods, and apricots are
one that you can add to your shopping cart regularly. Often with
inflammation it’s all about the phytochemicals, and apricots have one in
particular that helps in this department, called quercetin. Apricots
also add a great taste to a salad. Consider a spinach salad with
apricots and nuts like almonds as this would be a great mix of
anti-inflammatory foods, while tasting great at the same time. Drizzle a
little Extra Virgin Olive Oil as the dressing and you’ll have a nice
meal for lunch and help stay healthy.
4. Asparagus
Besides being a Superfood, asparagus is also anti-inflammatory, so you
can add this to your regular menu during the week as a go-to vegetable.
It’s interesting to point out that not all veggies are
anti-inflammatory, so you should lean more towards the ones that further
your cause. Asparagus is nice because it makes a fantastic side all by
itself, and also plays nice with other foods when used in a recipe. This
is one vegetable that you’ll want to buy fresh if possible, but you can
also opt for the frozen variety as well.
5. Avocado
Avocado has a knack for making it onto several of our healthy foods lists, like our list of alkaline foods, and even the Healthiest Foods on the Planet list.
It can add another feather to its cap by being an anti-inflammatory
food as well. The healthy fats it contains make it a great choice for
losing weight and fat loss, which is helpful if you are concerned about
inflammation. Maintaining a healthy weight is important as it helps to
keep inflammation under control and avocados can be of assistance in
this department. Not to mention they taste great and can be added to
just about any meal, even as a side garnish.
6. Basil (and other spices)
Spices are a great way to add anti-inflammatory properties to your meal.
When you add spices like basil, parsley, and rosemary to your cooking
you’ll be doing a bit more for yourself and helping to keep inflammation
at bay. The added bonus is that they taste great, and are already
included in many popular recipes, so it’s not something that you have to
feel forced into using. You don’t have to use a bunch of it either,
just a dash or a sprinkle will help matters, especially if you are
already eating a meal consisting of anti-inflammatory foods listed on
this page.
7. Bell Peppers
It’s the flavonoids in bell peppers that give them their anti-oxidant
properties. It’s also the reason why they’re a Superfood. The bright
colors are the tip off, and they contain some pretty powerful
antioxidants that help your body in many ways, not just with
inflammation. You can use bell peppers for weight loss, as they are a
low calorie food, and the antioxidants they contain will help combat
free radical damage within the body. Be sure to mix up the colors and
alternate between red, yellow, and green so you’re getting a broader
spectrum of flavonoids.
8. Black Beans (and other beans)
Beans of all kinds are anti-inflammatory, but black beans are the ones
that are most commonly found, so they’re easier to incorporate into your
diet starting today. Many restaurants now offer black beans as a side
dish alternative so you can replace an inflammatory food like french
fries for one that is anti-inflammatory. Beans are also digested slowly
by the body, making them great for your weight loss efforts, and contain
a good amount of fiber so your body is more regulated. All of this
makes them a healthy choice overall, and since they’re easy to cook and
go with many different foods, it’s easy to eat more of them.
9. Blueberries (and other berries)
Blueberries and other antioxidant-laden berries like raspberries and
blackberries are also full of phytonutrients that give them their
anti-inflammatory abilities. So you’re really getting a double feature
here because anti-oxidants will help protect you from free radical
damage, which has been shown to help prevent diseases like cancer and
heart disease, and also they’ll help with inflammation which can worsen
or cause many of the same diseases. Plus berries taste great and are one
way to help start off your day feeling fantastic. Many times you will
see them added to smoothies or detox drinks
because they’re so cleansing and provide energy. You can drink those
kinds of beverages for your anti-inflammation goals as well.
10. Bok Choy
Bok choy is a cruciferous vegetable, so it falls into the category with
broccoli and cauliflower. There are some interesting facts about it
though, such as its larger amounts of beta carotene than many other
vegetables. You’ll also get a good dose of Vitamin A, and this is one
veggie that you probably aren’t eating too much of since it usually
doesn’t make the normal rotation. But it’s easy enough to use, and can
be added to recipes where it’s simply a hodge podge of different
vegetables, like in a soup or added to a stir-fry.
11. Broccoli
What more can we say about broccoli? It’s awesome! One of the top
Superfoods around there’s really nothing this vegetable can’t do. It has
great amounts of fiber in it, a respectable amount of protein, and is a
Vitamin C powerhouse. In addition to all of that it’s an
anti-inflammatory food, so you can enjoy this as part of an
inflammation-conscious diet. It’s long been known that broccoli helps to
prevent certain diseases like cancer, but it’s also helpful for many
other illnesses and conditions. It’s easy to prepare, can be bought
fresh or frozen, and is used in plenty of recipes both as a side dish
and incorporated into the main dish. Buy organic whenever possible.
12. Brussels Sprouts
Brussels sprouts might have been that veggie left on your plate when you
were a kid, but now it’s finally time to eat them. They’re not only
anti-inflammatory but they help to keep your digestive system moving
with a healthy amount of fiber, as well as a good amount of plant-based
protein. They’re similar in nutritional make-up to broccoli, but humans
can’t live on broccoli alone, so be sure to mix it up. If you’re stuck
on how to make Brussels sprouts more palatable, there are hundreds of
tasty recipes available, just Google it. The important thing is to eat
them with other foods found on our list for the best anti-inflammatory
meal possible.
13. Buckwheat
Buckwheat is likely not something that you’re used to eating, unless
you’ve made a conscientious effort to eat more of it. This is a popular
food in Japan, often eaten in noodle form. Regardless of how you eat it,
it will provide anti-inflammatory results and is great for replacing
other foods that can lead to higher levels of inflammation. Whole grains
form an important part of an anti-inflammatory diet, and after fruits
and vegetables are one of the staple choices for what you should be
eating every day. Because of the many different ways you can enjoy
buckwheat it is worth getting familiar with it. You’ll soon discover it
adds a nutty taste to any dish.
14. Cabbage
Opt for red cabbage when you can so that you can benefit from the
anthocyanins it contains. These have been shown to provide a substantial
anti-inflammatory benefit, but you shouldn’t overlook other types of
cabbage, as they are all cruciferous and will all give an
anti-inflammatory boost to any meal. Perhaps one of the easiest ways to
prepare cabbage is in soup form. This is because it helps to soften it
up and makes it easy to chew and digest. It would be very easy to make
an anti-inflammatory soup that you could make in bulk and then have for
lunch each day, using as many vegetables and whole grains on this page
as possible.
15. Cantaloupe
Cantaloupe is a wonderful fruit because not only does it taste great but
it also contains phytonutrients that make it an anti-inflammatory food.
It’s also a great food for weight loss, so if you are trying to get
your weight down to a healthy level to battle back inflammation,
cantaloupe can assist you on your quest. It’s also good for its
antioxidant value, providing ridiculous amounts of both Vitamin A and Vitamin C.
It does contain a good amount of sugar, which is why you’ll want to
keep your portion sizes in check. This is one fruit that’s very easy to
overindulge on, but if you’re watching your weight and your blood
glucose levels you’ll want to go easy on it.
16. Carrots
Carrots get a lot of respect from health food circles, and it’s pretty
easy to see why. The beta carotene levels are impressive, and it also
ranks highly in Vitamin A. One of the most popular ways to get more
carrots is by drinking carrot juice. This is because it can be rather
monotonous to chew up a carrot, and it’s hard to chew it up enough to
release all of the nutrients. By blending it up and drinking the juice
you’re unlocking all of that goodness. Add a carrot to your next
smoothie for an anti-inflammatory upgrade.
17. Cauliflower
Cauliflower often gets paired with broccoli, both on the plate and
during nutritional comparisons. They’re both cruciferous vegetables and
their nutritional profile is quite similar. But the taste and texture is
much different if you stop and appreciate each for what it is.
Cauliflower contains the elusive Vitamin K, and a heaping dose of
Vitamin C, powerful antioxidants that alone make it worth eating. But
it’s the anti-inflammatory properties of cauliflower that are perhaps
just as impressive, so it deserves a spot on your regular menu.
18. Celery
Here is a vegetable that is often deemed “health food” or “diet food”
because seeing someone eat it is a sure sign that they’re on a diet. But
you can, and should, enjoy celery just because it’s good for your body.
If you find it hard to eat either because of its somewhat spicy taste
or its thready, stringy nature, toss it in the blender with some carrots
and other vegetables for an instant anti-inflammatory green smoothie.
19. Chicken (and other white meats)
Chicken is not the most anti-inflammatory food you can eat, but it’s
added here because many will not be able to cut meat out of their diet
entirely, so this is a good compromise over eating red meat and other
inflammatory meats. You’ll want to choose chicken that contains the
least amount of antibiotics and other additives, so choose organic
chicken whenever possible. This means that the chickens were fed with
organic feed and there were no added chemicals. Opt for lean cuts like
chicken breast, and limit this as much as you can.
20. Cinnamon
Cinnamon has long been used as a natural treatment for a host of
different diseases and unwanted conditions. It contains antioxidants,
which will help the body in many different ways, but most importantly
for those looking to reduce the amount of inflammation in their lives,
it’s been shown to have an anti-inflammatory reaction in the body. This
means that simply by sprinkling a bit of cinnamon on a dish you are
working to keep things anti-inflammatory rather than inflammatory.
21. Cucumber
Cucumber is one vegetable that deserves more of the spotlight. It’s an
alkaline-forming food, plus it’s ultra-hydrating, contains antioxidants,
and has shown to be an anti-inflammatory food. The best part is that
you can add it to a salad that is loaded with other anti-inflammatory
vegetables and do yourself a huge service. It’s also great blended up in
a green smoothie. Cucumbers are often used in the detox process, both
eaten and used on the body such as in soaps and shampoos and also to
help with puffiness around the eyes. It’s a very handy vegetable!
22. Curry Powder
Curry dishes are thought to be anti-inflammatory and it’s mostly due to
the curry spice used in them. It’s helpful if the meal is also full of
other anti-inflammatory ingredients like vegetables. When observing
cultures where curry is a staple item it’s been noted that there are
fewer instances of inflammation-based diseases and conditions. In these
instances it is often the case that science comes around later to prove
what was already noted by looking at statistics. In the meantime you can
start cooking with more curry if you don’t already. There are plenty of
meals that can be enhanced with a pinch of curry powder.
23. Dark Chocolate
While you’ll want to go easy on it, you are still able to have dark
chocolate as a sweet treat that is also somewhat anti-inflammatory.
You’ll want to avoid its milk chocolate cousin, as this actually falls
on the inflammatory side of the equation. Milk chocolate is generally
mixed with hefty amounts of processed sugar and doesn’t contain the same
antioxidants and other properties that make dark chocolate OK. Again,
you’ll want to keep portion sizes in check, and only use this as a way
to satisfy your cravings. Try using it as a snack between meals so that
you don’t end up binging on inflammatory foods when you get hungry.
24. Eggs
The key here is to make sure that your eggs are the kind that have added
omega-3s in them. These are often the cafe-free variety and may cost a
little bit more than ordinary eggs, but make all the difference when
seeking out anti-inflammatory foods. Considering that you’re going to
want to cut out a lot of the meat items you might be used to, eggs
represent a quality source of protein that can also keep you grounded on
the anti-inflammatory side of things. Eggs are one of the most
easy-to-use food items and show up in countless ingredients, while also
able to be used as a main dish themselves.
25. Extra Virgin Olive Oil
Extra Virgin Olive Oil (EVOO) is an oil you’ll want to keep by your side
in the kitchen due to its particular anti-inflammatory properties. It
can easily become your go-to oil for use when cooking certain foods, but
also as a great salad dressing, or used to top any dish that is a
little dry and needs something to help its texture. It has a light
flavor and simply can’t be overlooked because it has anti-inflammatory
effects akin to taking certain drugs to treat inflammatory conditions.
It actually contains a natural ingredient that is particularly effective
at fighting inflammation, so you shouldn’t overlook this important oil.
26. Fennel
The health benefits of fennel have been known for quite some time now,
but the more that’s found out about it the more it shows up on lists of
healthy foods to eat. It ranks on our anti-inflammatory list due to its
strong phytonutrient and antioxidant count, which together help treat
the symptoms as well as the cause of inflammation in the body. If you’re
dealing with chronic inflammation it’s important to do your best to
treat it in a comprehensive manner, including a change in diet. If
you’re unfamiliar with fennel and don’t use it too often, try looking up
some fennel recipes to give you a step by step on how to prepare it.
27. Flaxseed
The lignans and alpha-Linolenic acids that are in flaxseed help give you
a big surge of anti-inflammatory goodness and it’s as easy as
sprinkling some seeds into a soup or smoothie, or sprinkling them on
literally any dish you can think of. It’s not like you need to eat
spoonful after spoonful of flaxseed each day, you can simply become
aware of its benefit and start adding a dash here and there to help fill
any nutritional gaps. The omega-3 content it contains is such a big
part of eating an anti-inflammatory diet that you simply can’t go any
longer without utilizing this tasty item.
28. Garlic
Garlic is one anti-inflammatory food that all of the health gurus can
agree on as definitely having the ability to battle inflammation. Many
times garlic supplements are prescribed as a way to help with chronic
inflammation, but one easier way is to simply start using more of it in
your cooking. To prepare garlic for best absorption, mince it or slice
it up, and don’t overcook it. You’re looking to soften it up and release
its flavors without burning it. If you notice an improvement by simply
eating more, you can choose to use garlic extracts as well in
supplemental form. Also if you don’t care for the taste supplements are
the way to go.
29. Ginger
It’s the aptly named gingerols in ginger that contribute to its
anti-inflammatory effects. It also contains a fair amount of
antioxidants so that you’re getting lots of health benefits from this.
It’s a very cleansing root, so you’ll find this in detox teas,
detox baths, and it also helps to clear out the digestive system.
You’ll notice ginger popping up in all sorts of healthy recipes, and you
can simply mince it up and add it to a stir-fry containing
anti-inflammatory vegetables, or add it to a green smoothie for added
flavor.
30. Grapefruit
You can enjoy both pink and red grapefruit as part of a inflammation
avoiding diet. This is because it’s relatively low on sugar, contains
tons of antioxidants and is often brought up in weight loss circles as a
go-to fruit since it is said to speed up the metabolism. You can try
starting your day with it, or eating it between meals as a light snack
that should fuel you through to the next meal. You can also enjoy a
glass of grapefruit juice, as well as add grapefruit to smoothie
containing other anti-inflammatory fruits for a nice pick-me-up anytime
you need it.
31. Green Tea (and other teas)
Green tea has plenty of health benefits, including being able to help
prevent cancer or even fight it if you have it. The antioxidant value is
often trumpeted as the reason why it’s something to add to your daily
routine. There are several other herbal teas that are good for an
anti-inflammatory diet, and you’ll want to opt for ones that have
flavonoids, as this is what gives them their anti-inflammatory benefits.
What’s interesting is that many of these herbal teas are easy to
prepare, and simply involve adding hot water to an herb or a tea bag
full of an herbal mix.
32. Hot Sauce
If you equate hot and spicy foods as inflammatory it’s time to
re-evaluate that thought process. Inflammation does not have anything to
do with the spiciness of a food, but how it reacts in the body once you
consume it. If heartburn is one of the inflammatory conditions that
you’re trying to fight with an anti-inflammatory diet, and you know that
it triggers your condition, you’ll want to skip this one in favor of
other foods that don’t. The capsaicin in the peppers that hot sauce is
made from is the reason why they have an anti-inflammatory effect, so if
you like hot sauce feel free to use it to add some kick to the foods
you eat.
33. Kale
Kale and spinach are often spoken in the same sentence as two of the most nutrient-rich foods
you can eat. Kale especially has high levels of Vitamin A and C so
you’re getting a big boost of antioxidants, in addition to fiber from
this green leafy vegetable. Kale is such a strong supporter of an
anti-inflammatory lifestyle that it’s been said to not only prevent
getting all sorts of inflammatory conditions, it can even help to
reverse them. Kale has a different texture and taste than other
vegetables, and can be a standalone side, or used as a salad before
meals.
34. Kelp
Many Americans do not include kelp in their diet to any degree, but in
other cultures it’s virtually a staple. The benefits of eating kelp
include staying on the alkaline side of the acid/alkaline equation,
getting a good dose of iodine,
as well as a high fiber aquatic vegetable. The fucoidan in kelp is
credited for its anti-inflammatory effects so you can eat this daily if
desired to get a good amount of nutrition and cover many dietary bases.
It can be a bit tricky both finding kelp in the store, and making it at
home, but there are kelp supplements to help you out.
35. Kiwi
Kiwi isn’t as anti-inflammatory as some of the other foods on this list,
but since there aren’t too many fruits that are approved it’s good to
include the ones that are in moderation. Since kiwi is on the good side
of the fence it’s important to start including it more in your daily
life. It’s easy enough to do as it goes well with other fruits, and also
adds a bit of sweetness and flavor to any other dish you might have in
mind. Try starting your morning with kiwi and other anti-inflammatory
fruits, or drop one into a smoothie for an instant yummy addition.
36. Lemons and Limes
Both lemons and limes contain antioxidants that will help the body
combat free radical damage, which can lead to inflammation. These are
generally not consumed directly, but their juice is added to recipes to
give it a citrusy tang to the meal. It’s easy enough to start getting
more of each, since their juice can simply be squeezed into a glass of
water to make it more healthy for you than water alone. They are also
both alkaline in nature, and lemons especially have been said to be
cleansing to the body and aids in weight loss.
37. Lentils
Lentils are a great addition to any diet and they seem to pop up on a
number of different healthy foods lists. That’s because they’re a slow
carbohydrate that doesn’t spike your blood sugar levels, they contain
fiber to help keep you regular, and they contain protein to help you
meet your daily protein needs. They are an anti-inflammatory food as
well, and are easy enough to use because they cook up comparatively
quickly. You can use them as a side dish, or find a recipe that
incorporates them into the main dish, and they also go great in soup,
adding texture and thickness as well as healthy properties.
38. Oats
Go for the steel-cut variety of oats, and opt out of the instant oatmeal
packs you find on store shelves with added flavors and sugars. You’ll
appreciate this anti-inflammatory food because it will give you plenty
of energy and keep you full for several hours if prepared correctly and
eaten in the right portion. Oats consistently rank as one of the
healthier foods you can eat, specifically as a way to keep your heart
healthy and maintain a proper weight. A breakfast of oatmeal is one way
to stabilize blood sugars, and provide yourself with sustainable energy
and no crash.
39. Onions
The specific ingredient in onions that gives it at least some of its
anti-inflammatory properties is quercetin. That combined with the other
benefits of onions makes this one vegetable you can easily start eating
more of. It’s one of the cheaper vegetables out there and readily
available all year long. If you’re not a fan of onions, try sauteing
them or using them as an ingredient along with several other vegetables
you do enjoy. Any time you feel that the taste is overpowering trying
grilling them up before using them in the recipe so that they lose that
strong flavor.
40. Oranges
Oranges are packed with broad spectrum of phytonutrients and and
flavonoids, and this gives them their status as a super-healthy fruit.
Of course we all know that they’re full of Vitamin C, and can give you a
needed boost of energy when you need it, they’re also
anti-inflammatory. Some might have trouble eating fruits that contain
citric acid, but if you are not one of them this is something to start
eating daily if possible. Oranges are a great fruit that is always
available in both conventional and organic options at most grocery
stores.
41. Papaya
Papaya is not a top-selling fruit in most parts of the United States,
but it is one of the healthiest fruits you can eat, especially if you
are trying to follow an anti-inflammatory diet. That’s because there are
ingredients in papaya that aren’t found in other fruits that
particularly gives it the edge on inflammation. Papaya is often made
into a fruit salad, and it tastes great when mixed with other similar
fruits. Once you get the knack for how to prepare papaya you’ll be happy
you did, since you can enjoy it when it’s in season.
42. Pineapple
Pineapple gets mad props for its anti-inflammatory benefits, and you can
enjoy it any way that you can, either by preparing it fresh, or finding
it frozen or canned. It does have a large amount of sugar, so those
that are watching their blood sugar levels to prevent or manage diabetes
should check to see how their bodies handle it and keep portion sizes
reasonable. It’s a great fruit to enjoy with other similar fruits like
oranges, strawberries, and grapefruit, helping to add some sweet to the
sour taste of citrus fruits.
43. Pumpkin
Pumpkin is a great and versatile vegetable to add to your list of go-to
veggies not just around the holidays but all year long. You can use the
flesh by roasting it in the oven, making a soup out of it, and baking
the seeds. The flesh contains large amounts of fiber and other
nutritional benefits, so it will help with your digestion and can be a
very filling food without adding large amounts of calories or carbs,
making it a good choice for several diet plans, including
anti-inflammatory diets.
44. Quinoa
There are several health benefits of Quinoa
that make it a great food to start eating if you aren’t already. It has
a fantastic amount of both protein and fiber, so you’re covered in both
of those areas, but it also has an eclectic mix of vitamins and
minerals so your body gets a good supply of many of the things it needs
each day. It also ranks as an anti-inflammatory food, with recent
research suggestion that it helps to calm inflammatory conditions. If
you need help coming up with ways to cook it, we have Quinoa recipes to cover every meal of the day as well as several popular diet plans.
45. Red Wine
You can enjoy a glass or two of red wine and still be in line with your
anti-inflammatory goals. Even though alcohol has been known to aggravate
inflammatory problems it’s the flavonoids and antioxidants in red wine
that help to balance things out and make it acceptable. Alcoholic
beverages like beer and liquor don’t have the same sort of properties
and are best avoided. Just be sure not to overdo it, as it can sometimes
be easy to overindulge after two glasses and have a third or fourth.
46. Salmon (and other fish)
Salmon is one of the best types of fish to eat if you are trying to help
with an inflammatory disease or condition. That’s because it has
copious amounts of omega-3s in it, and these have been verified over and
over again as having a strong anti-inflammatory effect. The consumption
of salmon and other fish that are high in omega-3s like anchovies and
sardines can help combat the over-consumption of foods with omega-6 in
them. An improper balance of omega-6s to omega-3s can actually lead to
inflammation and is what is helped by eating more omega-3 foods.
47. Shiitake Mushrooms
For a long time we’ve known about the benefits of shiitake mushrooms to
the immune system, but it’s only been recently recognized as an
anti-inflammatory food. Unlike other mushrooms they contain specific
substances called polysaccharides that provide the anti-inflammatory
benefits you’re seeking. The great part is that you can use these
mushrooms in place of ordinary mushrooms in all of your favorite
recipes, since they cook up just like them and provide a similar yet
distinct taste, so no reason to be shy around them.
48. Shrimp (and other shellfish)
You can enjoy shrimp and oysters as part of an anti-inflammatory diet,
as long as you don’t have an allergy of course. Shrimp themselves are
rich in astaxanthin, which is what is responsible for their
anti-inflammatory properties. Additional shellfish choices include
oysters and scallops which have been said to be slightly
anti-inflammatory. Just be sure to keep your portion of these meats to a
minimum and focus more on filling your plate with vegetables found on
this page, as these types of shellfish are known to be high in
cholesterol, so get just enough to help meet your protein needs.
49. Spinach
Spinach is something we should all eat more of since it is one of the
most nutrient dense vegetables around. It is full of fiber,
phytonutrients, and protein, making it an all around good source of
nutrition. It is also an anti-inflammatory food that you can have each
day if you want as part of a health conscious diet that helps you avoid
things like heart disease and even cancer. Spinach is so easy to
incorporate into your diet because it’s as simple as buying baby spinach
and using that as the foundation for a salad each day. You can also
find it frozen, or put fresh spinach into a smoothie to make it green.
50. Sweet Potatoes
White potatoes don’t make our list of anti-inflammatory foods, instead
you’ll want to opt for sweet potatoes instead. You’ll also want to avoid
sweet potato fries because the act of deep frying them in oil negates
their anti-inflammatory nature. Stick to baked or boiled sweet potatoes.
You can sometimes find a baked sweet potato out to eat at restaurants
that offer them as an alternative to a baked potato. Making mashed sweet
potatoes instead of ordinary mashed potatoes is easy enough.
51. Swiss Chard
Swiss chard is a leafy green that hasn’t really made a lot of ground on
the more popular spinach and kale, but deserves a place in your shopping
cart the next time you’re at the store. While it offers similar
benefits to spinach or kale it has a very unique flavor, so it can give
your taste buds something new while still being anti-inflammatory. The
best part is that it is also a versatile veggie, and one that you can
add to just about any salad or green smoothie for added nutrients and
antioxidants.
52. Tomatoes
Tomatoes are good for you for so many reasons, mainly for the lycopene
they contain. They’ve long been suggested as part of a heart-healthy
diet for the boost to the cardiovascular system. You can eat them any
way you can, either raw or cooked, and you can buy them in several
different forms as well, including fresh and canned. They consistently
make lists of anti-inflammatory foods, and are one of the more
highly-researched items on this page, with verifiable proof that you are
helping to calm inflammation by eating them.
53. Turkey
While not as anti-inflammatory as some of the other foods listed here,
turkey serves as a suitable substitute for red meat and other high-fat
proteins. Stick with lean cuts like turkey breast, and opt for organic
varieties whenever you can. Many of the cold cuts you’ll find in the
deli department are not organic, and are filled with additives,
nitrates, and extra sodium. If you can find organic roasted turkey
breast that would be best, but again, it’s going to be a better
alternative than eating beef in terms of anti-inflammatory effect.
54. Turmeric
If you don’t often use turmeric in your cooking, you should definitely
pick some up the next time that you’re out. This is one superspice that
pops up again and again for its health properties. It can help fight
cancer, help you lose weight, and help to detox the body. The sad thing
is that many people don’t really know about it, and if they do they
don’t know how many different dishes they can make with it. It’s worth
taking the time to get familiar with it so you can start using it more
and more.
55. Turnips
The relatively high amounts of Vitamin K and omega-3s that turnips
contain make them a great choice when following an anti-inflammatory
diet. They are a surprising source of omega-3s because they are a
vegetable and not many are known to have them. They also pack a wallop
in the Vitamin C department. Not used to cooking with turnips? It’s OK,
just top off a salad with them, or blend them up as part of a green
smoothie. They make a great side dish all by themselves, and if you are
using a recipe that contains them just make sure to follow the
directions to the letter, as it’s possible to both overcook and
undercook them.
56. Zucchini
This is a vegetable that makes it onto plenty of dinner tables each
night, and maybe when word gets out that it’s an anti-inflammatory food
it will become even more popular. While not as anti-inflammatory as some
of the other more powerful vegetables like spinach and cabbage, it’s
still a worthwhile addition to your weekly menu plan. Zucchini is so
easy to prepare and serve up, and tastes great as well. You probably
have your own set of recipes that use Zucchini, and if you’re ever stuck
you can always do a quick search and get plenty more. It’s that easy to
use, and always comes out wonderful.
Anti-Inflammatory FAQ
Will eating anti-inflammatory foods help with sciatica?
If you have an inflamed sciatic nerve and continue to eat inflammatory
foods you will not be helping your condition, but rather making it worse
or prolonging it. By changing your diet to include foods that not only
are anti-inflammatory but also contain antioxidants and other healthy
things your body needs you are giving your body the best bet at healing
itself.
Will eating anti-inflammatory foods help with fibromyalgia?
Fibromyalgia is caused by inflammation and sticking with an
anti-inflammatory diet over the long term should help to keep symptoms
at bay. It’s always best to consult with your doctor to come up with the
best treatment plan for your specific condition. However, eating a diet
rich in anti-inflammatory foods and that cuts out foods that are known
to cause inflammation is a positive and proactive step.
Will eating anti-inflammatory foods help with a toothache?
There is some indication that eating anti-inflammatory foods will help
your toothache, namely because they contain many fruits and vegetables
and help you to avoid sugar and other foods that may lead to additional
tooth pain.
Will eating anti-inflammatory foods help with hemorrhoids?
Hemorrhoids are an inflammatory condition and eating anti-inflammatory
foods should help calm them down. Keep in mind though that this is no
overnight solution, and if your hemorrhoids are bad enough you might not
want to wait up to two weeks to have any relief. In this instance a
topical solution mixed with dietary changes should yield the best
result.
What are the top anti-inflammatory foods?
Some of the absolute best anti-inflammatory foods you can eat are Wild
Salmon, Trout, Turmeric, Garlic, Onions, Cabbage, Kale, Spinach,
Flaxseed, and Extra Virgin Olive Oil. These give you the most bang for
your buck from an anti-inflammatory standpoint. Of course you don’t need
to eat them all at every meal, but choosing one or two to eat every day
will be a big help.
Are anti-inflammatory drugs safe?
There have been several anti-inflammatory drugs pulled off the market
due to high instances of adverse side effects. Consult with your doctor
to see what is the best plan for you. Sharing your concerns about the
safety of NSAIDs and other anti-inflammatory drugs will help you both
come up with a way that reduces your reliance on medication with a
combination of diet and lifestyle changes.
Do anti-inflammatory drugs reduce pain and swelling?
That is what they are designed to do, and what they will do if they are
prescribed in the right dose and for the right condition.
Why are anti-inflammatory foods good?
Anti-inflammatory foods contain phytonutrients, flavonoids, and
antioxidants that have been shown to reduce inflammation in the body. In
addition, many of these same foods offer plenty more health benefits,
like being high in fiber, quality sources of protein and healthy fats,
and high in vitamins and minerals. This makes an anti-inflammatory diet a
healthy diet in general.
Can anti-inflammatory foods cause weight gain?
It’s highly unlikely that anti-inflammatory foods would cause weight
gain because many of them are fruits and vegetables, and have weight
loss properties in addition to being anti-inflammatory. Of course any
food can cause weight gain if eaten in large portions, but it would not
be very easy to gain weight while following an anti-inflammatory diet
and eating correct portion sizes.
Do anti-inflammatory diets work?
The verdict is still out as to whether anti-inflammatory diets work to
curb inflammation. The preliminary findings suggest that they do, and
that they are otherwise good for the body in general, leading to better
health and fewer inflammation related symptoms. At this point much of
the evidence is anecdotal, people start eating anti-inflammatory foods
and a few weeks later they report feeling better. For some that’s enough
to try it out, and others would rather go with a fast-acting drug
that’s proven to work.
Do anti-inflammatory foods cause constipation?
Many anti-inflammatory foods are fruits and vegetables and whole grains
that contain a good amount of fiber. This shouldn’t lead to constipation
and should act to keep you more regular, not less. However, if your
body is not used to processing these types of food, you may notice that
you have some digestive issues for the first few days.
Do anti-inflammatory creams work?
In general, most do. They target the specific area where you apply them
and infuse it with anti-inflammatory ingredients. They typically work
quickly since they are applied topically, and are only used as needed.
Do all-natural anti-inflammatory supplements work?
There are plenty of all-natural supplements that you can take that are
thought to help calm inflammation, including fish oil and flaxseed oil.
You can find these supplements at health food stores and take them along
with an anti-inflammatory diet to see the best results.
Are there anti-inflammatory recipes available?
There are several anti-inflammatory recipes available, and many of them are best-sellers. Take for example Zone Meals in Seconds
which outlines 150 recipes from Dr. Barry Sears’ The Zone Diet, which
is an anti-inflammatory diet plan. You can also find recipes for free
online that have been shared by others that show how to make dishes
using only anti-inflammatory foods.
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