Foods that Help With Inflammation
Inflammation is a natural process your body uses to grow and restore cells and fight off viruses and bacteria.
If you’re not careful, it can also develop into a chronic condition that leads to other complications, including diabetes, heart disease and more. Chronic inflammation can also result from obesity and stress.
Fighting inflammation starts with what’s on your plate. Here’s what to avoid:
- Desserts, like pastries, cookies, cake and ice cream.
- Refined carbs, like sweet cereals, white bread and white pasta.
- Red meat is another key inflammatory instigator.
- Processed meat, like hot dogs, sausages and bologna.
- Trans fats, though banned, can still be found in certain vegetable oils and fried fast foods.
- Check your cupboard to make sure you don’t have food manufactured before the ban, including frozen pizza and canned frosting.
- Leading a sedentary lifestyle with lots of sitting is also associated with higher inflammation.
Fortunately, helping your body fight inflammation takes a few simple dietary tweaks. The best part? If you already eat a balanced diet, you’ve been doing a good job of fighting inflammation.
Here are some foods that help with inflammation and ways to incorporate them into your diet.
- Berries, such as grapes, strawberries, blueberries, cherries, raspberries and blackberries are loaded with anti-inflammatory properties.
- For breakfast, try adding berries to your oatmeal or low-fat yogurt. Or, for a snack, combine berries with low-fat yogurt to make a smoothie.
- Tomatoes are another great anti-inflammatory fruit.
- Fatty fish, like salmon, sardines, herring, mackerel and anchovies.
- Try this foil baked balsamic salmon recipe.
- Vegetables, like broccoli, cauliflower, Brussels sprouts and kale. Also bell and chili peppers. Mushrooms also help fight inflammation.
- Fatty fruits, including avocados and olives.
- Try this spicy, nutritious guacamole recipe.
Other foods that reduce inflammation:
- Green tea
- Extra virgin olive oil
- Spices, like turmeric and cinnamon
- Dark chocolate and cocoa
Ready to take charge of your health? Use the Online Health Coach to eat well and meet your health goals. This program makes it easy to set and manage goals, track progress and more.