Get some tips on switching to a plant-based diet here. Anti-inflammatory diets typically prioritize, whole fruits, vegetables, and grains, while limiting processed food, alcohol, and red meat. No food will immediately reduce inflammation in the body when someone eats it.

However, eating a balanced, broad diet of whole foods and grains is proven to reduce inflammatory markers as part of a balanced lifestyle. However, highly processed foods items high in sugar, saturated fats, and salt, and alcohol are common causes of inflammation via diet.

An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis. There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthy fats may help manage inflammation.

Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them. People with the endomorph body type can gain weight quickly. They may wish to avoid processed foods and those with a high fat content.

Learn more here. However, it should be a gradual process. Learn more about no-sugar diets…. Leaky gut syndrome causes uncomfortable digestive symptoms. Making certain dietary changes may help people manage these symptoms. Find out which foods….

Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Anti-inflammatory diet: What to know. Medically reviewed by Katherine Marengo LDN, R. What is the diet? Who can it help? Foods to eat Foods to limit Diet tips FAQs Takeaway Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation in some instances.

What is an anti-inflammatory diet? Foods to eat. Foods to limit. Anti-inflammatory diet tips. Frequently asked questions. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. Studies suggest that some foods can help decrease chronic inflammation.

These include olive oil, certain berries, fruit, vegetables, spices, and fish. On the one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to disease 1 , 2. Stress, low activity levels, and foods that cause inflammation can make this risk even more significant.

For this reason, eating foods that can help reduce inflammation is strongly advisable. Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation.

The most anti-inflammatory foods may include:. Dozens of varieties exist. Some of the most common ones include:. Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your disease risk 3 , 4.

A review of research suggests that phytochemicals found in berries may help delay cancer development and progression. Though more research is needed, they may benefit immunotherapy 5.

Your body naturally produces NK cells, and they help keep your immune system functioning correctly. Fatty fish are a great source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources :. EPA and DHA help reduce inflammation, which may otherwise lead to health conditions that may include 7 , 8 , 9 , 10 :.

Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein CRP 12 , However, in one study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared with those who received a placebo Broccoli is highly nutritious.

Research has shown that eating many cruciferous vegetables is associated with a decreased risk of heart disease and cancer 15 , Broccoli is rich in sulforaphane , an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B NF-κB , which are molecules that drive inflammation in your body 17 , 18 , 19 , Avocados contain potassium, magnesium, fiber , and heart-healthy monounsaturated fats 21 , They also contain carotenoids and tocopherols, which are linked to a reduced risk of cancer and heart disease 23 , 24 , In addition, one compound in avocados may reduce inflammation in newly forming skin cells In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta IL-1β and CRP Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechingallate EGCG.

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells 27 , 30 , Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects 32 , 33 , 34 , Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes 36 , Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging 38 , While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.

They also contain phenols and other antioxidants that provide anti-inflammatory protection 40 , 41 , 42 , Grapes contain anthocyanins, which reduce inflammation. Grapes are also one of the best sources of resveratrol , another antioxidant compound with many health benefits.

While taking a resveratrol supplement is not the same as eating grapes, in one study including 60 people with heart failure, those who consumed two mg capsules of resveratrol supplements daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 IL-6 An older study from found that adults who ate grape extract daily experienced increased adiponectin levels.

Low levels of this hormone are associated with weight gain and an increased risk of cancer 50 , It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound 52 , 53 , 54 , Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases 55 , 56 , In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper.

They experienced a significant decrease in the inflammatory marker CRP 56 , It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective. More research is needed to understand how the dosage of turmeric affects inflammatory markers Extra virgin olive oil is one of the healthiest fats you can eat.

Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions 59 , 60 , Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils 4.

Dark chocolate is delicious, rich, and satisfying. These may reduce your disease risk and lead to healthier aging 6 5 , 6 6 , 67 , One small study of participants who consumed mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion Tomatoes are high in vitamin C, potassium , and lycopene , an antioxidant with impressive anti-inflammatory properties 7 1 , 72 , 73 , Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer 75 , 76 , Cooking tomatoes in olive oil can help you absorb more of their lycopene content Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 79 , 80 , Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces mL of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP

What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions.

April 15, There are no complicated rules to follow. Just be mindful of general dos and don'ts. For a quick start, let's boil it down to some dos and don'ts. Don't eat these Stay away from "ultra-processed" foods, which include just about anything that comes in a package — like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.

Do eat these To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes beans, lentils , fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. Other food components that may help fight inflammation include fiber found in fruits, vegetables, and especially legumes and whole grains such as barley, oats, and bran omega-3 fatty acids found in fish such as salmon, mackerel, sardines, tuna , vegetable oils flaxseed and canola , walnuts, flaxseeds, and leafy green vegetables spinach and kale polyphenols plant chemicals found in berries, dark chocolate, tea, apples, citrus, onions, soybeans, and coffee unsaturated fats found in almonds, pecans, walnuts, flaxseeds, pumpkin and sesame seeds, and plant oils olive, peanut, canola.

Making the shift Don't try to suddenly switch to a new eating style. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. Related Content. Heart Health. Inflammation Nutrition. You might also be interested in…. Free Healthbeat Signup Get the latest in health news delivered to your inbox!

Newsletter Signup Sign Up. Close Thanks for visiting. Best sources: Extra virgin olive oil goes through less refining and processing, so it retains more nutrients than standard varieties. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has.

Beans How much: About one cup, twice a week or more. Why: Beans are loaded with fiber and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood.

At high levels, CRP could indicate anything from an infection to RA. In a study scientists analyzed the nutrient content of 10 common bean varieties and identified a host of antioxidant and anti-inflammatory compounds. Beans are also an excellent and inexpensive source of protein and have about 15 grams per cup, which is important for muscle health.

Best sources: Small red beans, red kidney beans and pinto beans rank among the U. Whole Grains How much: Eat a total of six ounces of grains per day; at least three of which should come from whole grains.

One ounce of whole grain would be equal to ½ cup cooked brown rice or one slice of whole-wheat bread. Why: Whole grains contain plenty of filling fiber — which can help you maintain a healthy weight. Some studies have also shown that fiber and fiber-rich foods can lower blood levels of CRP, an inflammatory marker.

Best sources: Eat foods made with the entire grain kernel, like whole-wheat flour, oatmeal, bulgur, brown rice and quinoa. Some people may need to be careful about which whole grains they eat.

Gluten — a protein found in wheat and other grains — has been linked to inflammation for people with celiac disease CD or gluten sensitivity. Nightshade Vegetables Why: Nightshade vegetables , including eggplant, tomatoes, red bell peppers and potatoes, are disease-fighting powerhouses that boast maximum nutrition for minimal calories.

Why not: They also contain solanine, a chemical that has been branded the culprit in arthritis pain. Test it: Some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain. However, many people do report symptom relief when they avoid nightshade vegetables.

So, if you notice that your arthritis pain flares after eating them, consider eliminating all nightshade vegetables from your diet for a few weeks to see if it makes a difference. Then slowly add them back into your diet to see if symptoms worsen or stay the same.

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