When you’re sick or injured, your body creates inflammation to protect itself. Sometimes, your body is inflamed when it doesn’t need to be. This is chronic inflammation, and it can damage healthy cells and organs.
Eating a nutritious diet can reduce inflammation. It can also lower your risk of developing conditions such as diabetes, heart disease, and cancer. Foods rich in antioxidants (plant-based chemicals) are important for controlling inflammation. Balanced meals that incorporate anti-inflammatory foods may include:
Antioxidants
Antioxidants remove free radicals from the body, which can cause cell damage and inflammation. Antioxidants are in fruits and vegetables like citrus, bell peppers, blueberries, and pomegranates. They are also found in coffee, tea, and dark chocolate.
Fiber
Fiber can help reduce inflammation by promoting healthy gut bacteria and slowing digestion. Some foods that are high in fiber include avocados, beans, and whole grains.
Omega-3 fatty acids.
These fatty acids are in oily fish, like salmon, sardines, and herring. Omega-3 fatty acids may help reduce inflammatory proteins.
Probiotics and prebiotics
These foods help cultivate healthy gut bacteria, which can help keep inflammation at bay. Yogurt and cottage cheese are good sources of probiotics, and dietary fiber provides vital prebiotics.
An anti-inflammatory diet should also include a healthy balance of protein, carbs, and fat. You can try to avoid or limit foods that are high in added sugars, refined carbohydrates, red meat, trans and saturated fats, and salt.
Certain foods can cause inflammation. It’s best to limit your intake of sugar and high-fructose corn syrup, which often appear in desserts, juices, and processed foods.
Some supplements like fish oil may also help with inflammation. Lifestyle changes like regular exercise (at least 30 minutes a day), getting enough sleep, reducing stress, and quitting smoking may reduce inflammation.
Be sure you’re eating a balanced diet of protein, fat, and carbs for every meal. What you put into your body counts!
Reviewed by the Ovia Health Clinical Team
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Sources
“Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally.” Healthline, 13 Dec. 2018, www.healthline.com/nutrition/anti-inflammatory-diet-101#foods-to-eat.
