Inflammation is a process that helps the body fight things that could cause harm, like infections and injuries. It’s a healing process that is completely normal and healthy.
However, too much inflammation over time keeps the body in a constant state of alert and can begin to negatively impact organs and tissues. Chronic inflammation is even linked to serious health problems like cancer, heart disease, asthma and others.
Making lifestyle changes is one way to help fight chronic inflammation, especially by eating an anti-inflammatory diet.
6 foods to avoid
Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating:
- Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils)
- Full-fat dairy (such as cheese and whole milk)
- Refined grains (foods made with white flour, like cakes, cookies, bread and pasta)
- Processed sugars (foods made with cane sugar or corn syrup, including candy, cookies, cakes, soda and fruit juice)
- Processed foods (fast food and packaged convenience foods, like cookies, chips and microwave dinners)
- Foods that are high in sodium (including many soups and snack foods)
Remember, you may not immediately notice the health effects of avoiding these foods. Stay consistent and persistent to experience the maximum benefits.
10 foods that fight inflammation
Some anti-inflammatory foods, herbs and spices offer benefits similar to nonsteroidal anti-inflammatory drugs like ibuprofen. Other foods have been shown to reduce chronic inflammation over the long term, so you’ll want to keep these dietary changes for months and years.
Examples of diets to follow include theMediterranean diet,DASH diet, and other Eastern-based diets that focus on eating foods such as:
- Wild-caught fish
- Spices like turmeric
- Unprocessed olive oil
- Vegetables (aim for a rainbow of colors on your plate)
- Garlic
- Walnuts
- Seeds and nuts
- Fruits
- Beans
- Whole, unprocessed grains
Despite the fight against eating grains in U.S. culture, we shouldn’t leave them out of a healthy diet. Whole grains, especially when they’re of the ancient grain variety, have many health benefits, including being anti-inflammatory.
Can an anti-inflammatory diet benefit me in other ways, like losing weight?
An anti-inflammatory diet can help lower your blood pressure, boost your mental health and cognitive function, and relieve other chronic issues. You’ll also reduce your consumption of refined sugars and processed foods, often higher in calories. Eating more nutrient-rich foods makes you feel more satisfied while consuming far fewer calories, which can help you maintain a healthier weight.
Where can I get help creating an anti-inflammatory diet?
- Read books and online resources offering anti-inflammatory diet advice
- Work with the University Health Center registered dietitianto create an individualized eating plan
- Find a buddy to join you in your lifestyle change to help you stay motivated
- Take a gradual approach by adding one new anti-inflammatory food to your diet each week while eliminating food that causes inflammation
Want guidance on creating an anti-inflammatory diet plan?
Call 402.472.5000 to schedule a nutrition counseling appointment with the health center registered dietitian. The first visit is covered by student fees and return visits can be submitted to private insurance plans. Learn more.
FAQs
Inflammatory Foods
- Red meat, such as steak and hamburgers.
- Processed meat, such as bologna, bacon, sausage and lunchmeat.
- Commercial baked goods such as snack cakes, pies, cookies and brownies.
- Bread and pasta made with white flour.
- Deep fried items such as French fries, fried chicken and donuts.
What are the 6 inflammatory foods? ›
Here are some top foods that cause inflammation—and how to limit them.
- Added Sugars. ...
- Processed Meats. ...
- Highly Processed Foods. ...
- Refined Carbs. ...
- Too Many Omega-6s (and Not Enough Omega-3s) ...
- Trans Fats. ...
- More Than 2 co*cktails. ...
- Artificial Sweeteners.
What are the benefits of the anti-inflammatory diet? ›
Incorporating an anti-inflammatory diet with lifestyle modifications and medical therapies can provide long-term risk reduction of chronic, noncommunicable disease processes such as cardiovascular disease, malignancies, and neurocognitive decline.
What is the best food to eat to get rid of inflammation? ›
Anti-inflammatory foods
green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.
What is the #1 anti-inflammatory fruit? ›
Pineapple. According to Zappulla, pineapple contains a compound called bromelain, which has inflammation reducing properties. Pineapple is also a good source of fiber and antioxidants like vitamin C (a half cup provides you with around 40 percent Recommended Daily Allowance of vitamin C), and vitamin A.
What is the #1 best drink to reduce inflammation? ›
What is the #1 best drink to reduce inflammation?
- baking soda and water.
- parsley and ginger green juice.
- lemon and turmeric tonic.
- bone broth.
- functional food smoothie.
- matcha tea.
- greens and berry smoothie.
What is the number one food that causes inflammation? ›
The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
What is the strongest natural anti-inflammatory? ›
- Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
- Curcumin. ...
- S-adenosylmethionine. ...
- Zinc. ...
- Green tea. ...
- Frankincense. ...
- Capsaicin. ...
- Cat's claw.
Is coffee inflammatory? ›
Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups a day. In fact, it's quite the opposite. According to a 2021 study in Nutrients, coffee may have anti-inflammatory effects on the body.
What is the strongest anti-inflammatory? ›
What is the strongest anti-inflammatory over the counter? Naproxen (Aleve) is the strongest NSAID available without a prescription. Pain relief lasts longer, so you do not have to take it as often as ibuprofen (Advil).
Bananas contain magnesium and potassium and also have antioxidant and anti-inflammatory properties. These components may help bone density and alleviate arthritis symptoms. Eating foods that are part of an anti-inflammatory diet may also help reduce arthritis symptoms.
Can you eat eggs on an anti-inflammatory diet? ›
The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis. As a result, eggs are one of the best anti-inflammatory foods.
What are the 5 classic signs of inflammation? ›
Inflammation is your body's defense against injury and infection. The five cardinal signs of inflammation are pain, heat, redness, swelling, and loss of function. However, some people with inflammation do not have any symptoms.
Is peanut butter anti-inflammatory? ›
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.
What is the number 1 natural anti-inflammatory? ›
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
What can I drink before bed to reduce inflammation? ›
Some of my top anti-inflammatory drinks include:
- Beetroot juice.
- Turmeric latte.
- Ginger tea.
- Water.
- Fruit smoothie.
- Green smoothie.
- Lemon matcha iced tea.
- Fruit juice.