Inflammation is a natural process that occurs when your body detects harmful substances, such as microbes, pollen, or chemicals. While short-term inflammation is beneficial for protecting your health, chronic inflammation can be detrimental, contributing to conditions like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.
Fortunately, you can combat inflammation through your diet. Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health, states that “many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.” Choosing the right foods can help reduce your risk of illness, while consistently consuming the wrong ones can accelerate the inflammatory disease process.
Inflammatory Foods: What to Avoid
Certain foods can promote inflammation in the body. Limiting or avoiding these foods is crucial for managing inflammation:
- Refined carbohydrates: White bread, pastries, and other refined carbs can trigger inflammation.
- Fried foods: French fries and other fried foods cooked in unhealthy oils contribute to inflammation.
- Sugar-sweetened beverages: Sodas, sugary juices, and other sweetened drinks are linked to increased inflammation.
- Red and processed meats: Burgers, steaks, hot dogs, and sausage are associated with higher levels of inflammation.
- Unhealthy fats: Margarine, shortening, and lard can promote inflammation.
The Health Risks of Inflammatory Foods
These foods are generally considered unhealthy and have been linked to an increased risk of chronic diseases. “Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” says Dr. Hu.
These foods contribute to weight gain, a risk factor for inflammation. Studies show a connection between these foods and inflammation even after accounting for obesity, suggesting that specific food components independently affect inflammation.
What are the Best Anti Inflammatory Foods?
On the other hand, certain foods possess powerful anti-inflammatory properties that can protect against chronic diseases. Incorporating these foods into your diet can make a significant difference:
- Tomatoes: Rich in lycopene, a potent antioxidant with anti-inflammatory effects.
- Olive oil: Contains oleocanthal, which has similar anti-inflammatory properties to ibuprofen.
- Green leafy vegetables: Spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants that fight inflammation.
- Nuts: Almonds and walnuts are excellent sources of healthy fats, fiber, and antioxidants with anti-inflammatory benefits.
Alt text: A close-up shot showcasing a handful of almonds and walnuts, emphasizing their natural textures and colors, as part of an anti-inflammatory food selection.
- Fatty fish: Salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which are known for their powerful anti-inflammatory effects.
Alt text: A collage featuring various types of fatty fish including salmon, tuna, mackerel and sardines. The image highlights the vibrant colors and textures, emphasizing their health benefits as anti-inflammatory foods rich in omega-3 fatty acids.
- Fruits: Strawberries, blueberries, cherries, and oranges are rich in antioxidants and polyphenols, which help protect against inflammation.
Benefits of Anti Inflammatory Foods
Anti-inflammatory foods reduce chronic disease risk. Fruits and vegetables like blueberries, apples, and leafy greens are high in natural antioxidants and polyphenols — protective compounds found in plants.
Studies have associated nuts with reduced inflammation markers and a lower risk of cardiovascular disease and diabetes. Coffee, containing polyphenols and other anti-inflammatory compounds, may protect against inflammation as well.
Crafting Your Anti-Inflammatory Diet
Aim for an overall healthy diet to reduce inflammation levels. Consider the Mediterranean diet, rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils, which closely follows the tenets of anti-inflammatory eating.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief of Harvard Men’s Health Watch.
