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Yes, our bodies need inflammation—it’s the body’s natural response to illness or injury. But while short-term inflammation mends scraped knees and fights off colds, chronic inflammation is linked to serious health issues like heart disease, arthritis, and autoimmune disorders.
Studies show that pro-inflammatory diets–diets high in processed foods, trans fats, red meat, alcohol, and sugar – can contribute to chronic disease. On the other hand, consuming more anti-inflammatory foods can help support your brain, cardiovascular system, and keep your overall health in check.
Health Benefits of an Anti-Inflammatory Diet
“Incorporating more anti-inflammatory foods can help calm inflammation in the body, which in turn can lower the risk of developing chronic disease and support overall health,” says Mackenzie Burgess, RDN, a recipe developer at Cheerful Choices. “These foods also provide nutrients that support energy, aid in recovery, and even support brain health. Research shows anti-inflammatory foods may help protect against mental health issues and neurodegenerative diseases.”
Anti-inflammatory foods are rich in nutrients that help protect cells from damage, explains Melissa Mroz-Planells, DCN, RDN, spokesperson for the Academy of Nutrition and Dietetics. These nutrients include fiber, healthy fats, and phytonutrients, compounds that occur naturally in plants and are linked to improved heart health, gut health, and lower risk for chronic diseases.
Fortunately, it doesn’t take sweeping changes to reap the benefits of eating more anti-inflammatory foods. Burgess points out that “A few simple swaps go a long way. Try adding berries or walnuts to your morning oatmeal or yogurt, cook with olive oil instead of butter, or swap sugary sodas for green tea.” Want more ideas? Here are 10 foods that fight inflammation and support long-term health:
Fatty fish
Fatty fish like salmon, mackerel, and sardines are anti-inflammatory powerhouses thanks to their high omega-3 content. Consuming more omega-3s helps protect your heart by lowering the amount of triglyceride-rich proteins in your blood that can lead to cardiovascular disease.
People who regularly eat fish rich in omega-3s also benefit hormonally: Research shows that regular fish consumption may help you maintain a healthy weight, support better blood glucose management, and assist older adults maintain muscle mass.
RELATED: 10 Foods That Are High in Omega-3 to Support Better Brain and Heart Health
Olive oil
Olive oil is a great source of healthy fats, and the extra virgin kind has been linked to lower inflammatory markers that contribute to regulating blood sugar, weight, and oxidative stress. It’s rich in antioxidant compounds that block pro-inflammatory pathways, which can help manage obesity and diabetes. Of course, it’s still an oil which means it’s not light in calories so you may want to be mindful of how much you use.
RELATED: 7 Healthiest Oils to Cook With
Berries
The same pigments that give strawberries, blueberries, and blackberries their vibrant colors are responsible for these fruits’ anti-inflammatory effects. Berries are rich in compounds that keep blood vessels flexible and wide, promoting healthy circulation.
While research shows only 25% of adults regularly eat berries, people who do regularly eat berries tend to have lower rates of cardiovascular disease and better dietary habits overall.
TRY IT: Almond-Buckwheat Granola with Yogurt and Berries
Leafy greens
It’s no secret that leafy greens like spinach and kale are packed with nutrients. They’re rich in beta-carotene and vitamins C and E, which help neutralize chronic inflammation. Plus, they’re high in dietary fiber, which can improve gut health and keep inflammation at bay.
Nuts and seeds
Walnuts, almonds, and pistachios contain a wealth of anti-inflammatory properties that support blood vessel health, regulate blood pressure, reduce oxidative stress, and feed the good bacteria in your gut. Just keep in mind that nuts can be calorie-dense so it’s best not to go overboard if that’s a concern for you.
If you’re allergic to nuts or want even more variety, try incorporating seeds into your diet too. Seeds and nuts share many nutritional properties, so adding flaxseeds, chia seeds, or pumpkin seeds can help you reach your anti-inflammatory goals.
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Turmeric
Curcumin, the active compound in this earthy spice, is a powerful antioxidant that may lower inflammation and improve gut health. To get the most out of adding turmeric to your diet, pair it with black pepper. This helps your digestive system more efficiently absorb the curcumin–one study found that pairing black pepper with turmeric can enhance the body’s ability to absorb turmeric by up to 2000%.
Green tea
Adding a cup of green tea to your breakfast is one of the simplest ways to start incorporating more anti-inflammatory foods into your diet. The drink is proven to contain antioxidants that reduce chronic inflammation, but there’s a catch: Be sure to choose unsweetened green tea rather than versions with added sugar, a pro-inflammatory food.
Dark chocolate
Avoiding added sugar is a great first step to adopting an anti-inflammatory diet, but that doesn’t mean all sweet treats are forbidden. In fact, dark chocolate is a great addition to an anti-inflammatory meal plan. The higher the cocoa content (look for at least 70% on the package label), the more flavonols – the antioxidant compounds in dark chocolate – you will consume. These antioxidants may help regulate blood pressure and protect heart health. Just try to remember that a little goes a long way — dark chocolate can be a calorie-dense food.
RELATED: 14 Best Foods for Brain Health
Cherries
Cherries, especially tart cherries, contain vitamin C, fiber, and antioxidants that lower chronic inflammation. They’re also high in melatonin, which supports sleep health. Try drinking some tart cherry juice before bed to reap the anti-inflammatory benefits of both the cherries and a good night’s sleep.
Avocados
It’s official: guacamole is a health food. But seriously, avocados are packed with healthy fats, vitamin E, and fiber, all of which support the body’s ability to lower chronic inflammation. Even better, pairing heart-healthy avocados with other anti-inflammatory foods like tomatoes can further boost the benefits of consuming avocado. That said, it’s worth noting that avocados can contain quite a few calories if that’s something you’re worried about.
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