Inflammation in the body can be from many sources, including acute inflammation where it is short-term, and chronic inflammation that it often from a chronic condition. No matter what is causing your inflammation, pain, and other symptoms, your diet can help a lot.
Not only are there foods you should avoid to reduce inflammation, there are also many healthy and delicious foods you can add to your diet to help reduce and prevent inflammation.
1 – Fatty Fish
When it comes to protein, it doesn’t get much better than fatty fish. Not only can fatty fish be an excellent source of omega-3 fatty acids, but it is also an anti-inflammatory food. This is why you will often see fatty fish like salmon and mackerel recommended for people with inflammatory conditions.
Any food with omega-3 fatty acids can help with inflammation, including fatty fish like sardines, herring, salmon, mackerel, and tuna. If you eat a Mediterranean diet, fatty fish is a staple part of that diet, along with many other anti-inflammatory foods.
2 – Dark, Leafy Greens
You will also be happy to know that dark, leafy greens are another amazing anti-inflammatory food to add to your diet. Keep enjoying your salads as spinach and kaleare among the best greens to help with inflammation.
If spinach or kale aren’t your favorite greens, you can also add them to smoothies and you won’t even taste the greens. Add berries (another anti-inflammatory food), chia seeds, almond milk, and banana, and you have a super healthy smoothie loaded with nutrients.
3 – Ginger and Turmeric
When it comes to spices, ginger and turmeric are among the best ones you can use in your food to help with inflammation in the body. These spices contain curcumin, which is what helps to fight inflammation in the body.
You can add ginger and turmeric to just about any dish to add a little spice, enjoy some turmeric or ginger tea, or even get premade juices and other beverages that contain these healthy spices.
4 – Berries
Keep enjoying those morning fruit smoothies! Berries are a great source of anti-inflammatory properties, as well as being healthy for you in so many other ways. Berries like strawberries, raspberries, and blueberries contain natural anti-inflammatory properties, as well as antioxidants that helps to fight inflammation in the body.
You will also benefit with the higher fiber, and loads of vitamins and minerals. Berries are so versatile and easy to add to your meals and snacks, including smoothies, oatmeal, cereal, side dishes, eggs, and so much more.
5 – Nuts and Seeds
You can also enjoy many different nuts and seeds to get more anti-inflammatory properties into your body. Not all nuts are anti-inflammatory, so best to avoid peanuts and other nuts that contain oils for now. However, you can enjoy many of your favorites, including almonds and walnuts. Just be sure to get them in their raw form, with no added oil or salt.
For seeds, the best varieties for anti-inflammatory properties include chia seeds and flax seeds. These contain omega-3 fatty acids, which have been proven to help with inflammation. Make homemade chia seed pudding, add seeds to salads or smoothies, or even top off your oatmeal with them.
Foods to Avoid
With so many delicious and nutritious foods to choose from for fighting inflammation, you should also be aware of the foods that won’t be as kind to your body. When you are trying to reduce inflammation or have a chronic health condition, it is best to avoid or reduce the following:
- Foods high in sugar, like candy, ice cream, frozen desserts, cookies, pie, and cake
- Beverages high in sugar, like fruit juice, energy drinks, and sweet tea
- Processed foods, like crackers and chips, processed meat like hot dogs and salami, and packaged food
- Trans fats (stick to your fatty fish, nuts, and olive oil) Refined carbohydrates, such as white rice, white pasta, and white bread
- Alcohol (in excess)
