It is all about focusing on your pattern of eating as opposed to choosing a few particular foods to reduce inflammation. Additionally, choosing anti-inflammatory foods during treatment can help with some of the symptoms often associated with radiation and chemotherapy.

Komar says that "fatigue, body pain, bowel issues, anxiety, depression, poor sleep habits and unintentional weight gain or loss" are just some of the symptoms that following an anti-inflammatory food plan can help to reduce or alleviate. With this in mind, we look at five types of food to include during treatment, each with anti-inflammatory properties that are backed by research and by experts in the field.

Fruit is nature's candy. Whereas refined sugar is inflammatory and should be avoided during treatment, fruit is anti-inflammatory. It helps provide much-needed energy by giving a boost of natural sugar, and you don't get the sugar crash of a refined-sugar product because fruit contains fiber, which slows down the metabolic process and stabilizes blood sugar.

Of all the beautiful fruits available to us, berries are the star of the show to reduce inflammation for those undergoing treatment. Blueberries, strawberries, blackberries and raspberries are high in antioxidants and are just a few of the many berries that are suggested as part of an anti-inflammatory diet.

Additionally, the anthocyanins that produce berries' beautiful colors are also a powerful phytochemical that may provide anti-inflammatory properties. There is a reason your mom always asked you to eat your greens.

Veggies provide nutrients that are vital to fighting inflammation and maintaining proper body function. Packed with vitamins and minerals, veggies are also an excellent source of fiber. Cabbage, cauliflower, broccoli, Brussels sprouts, kale, arugula, collard greens and even wasabi are just a few of the varieties in a group of plants called cruciferous vegetables.

These veggies are recognizable for their distinct odor and sometimes bitter flavor and are often touted for their anti-cancer properties. These nutrient-rich veggies contain carotenoids, a type of antioxidant, as well as vitamins C, E and K, folate, minerals and fiber.

A staple of the Mediterranean diet, legumes are a category of vegetables that includes beans, peas and lentils. Legumes provide some of the highest amounts of fiber of any food and are also an excellent source of plant-based protein. Fiber is key to reducing inflammation , and the consumption of legumes has been shown to have an impact on the body's immune function.

A diet high in fiber has even been found to protect against certain cancers , including breast cancer. Often overlooked as a source of nutrition, herbs and spices provide excellent anti-inflammatory properties.

In addition to eating a wide variety of veggies and fruits, Komar shares, "It is also important to incorporate herbs and spices such as turmeric, garlic, ginger and cinnamon to help decrease inflammation.

Turmeric is a major source of curcumin, a micronutrient that has long been known for its antioxidant and anti-inflammatory properties. When adding turmeric to recipes, also add a pinch of black pepper to boost absorption of curcumin.

Ginger is a root that can reduce inflammation and pain, making it extremely helpful to those undergoing treatment. Studies have also found that consuming ginger helps alleviate the nausea and vomiting that many patients experience with chemotherapy.

Cinnamon is a spice that has been commonly used since B. It is being studied for its potential in cancer therapy and has been shown to have antioxidant and anti-inflammatory properties. Garlic isn't just a delicious way to add depth of flavor to your dishes. It's also a rich source of selenium, and its sulfur-containing compounds are being studied for their possible effect on carcinogens.

Protein is essential to the formation, maintenance and repair of body tissues. Ensuring that you get an adequate amount of protein in your daily diet is especially important during treatment in order to maintain muscle mass.

In addition to being an excellent source of lean protein, fatty fish is also high in omega-3 fatty acids , which are essential to lowering inflammation.

Fatty fish, like salmon, trout, albacore tuna, Atlantic herring, Atlantic mackerel, anchovies, sardines and even mussels, provide an excellent dietary source of omega-3s and lean protein.

On February 20, , at the age of 38, Theresa Williams was diagnosed with triple-negative breast cancer, invasive ductal carcinoma, stage 3C.

With no known family history of breast cancer and no breast cancer gene mutation, Theresa likes to say that she "hit the unlucky lottery. As the COVID pandemic hit, so did Theresa's treatment protocol. On March 11, , she began 8 rounds of dose-dense chemotherapy, underwent a double mastectomy, had 25 rounds of radiation, endured a number of complications and in July underwent her final reconstructive surgery.

Theresa is now on a journey of healing and shares her story of hope, faith, gratitude and perseverance, along with the way in which she utilized the healing properties of food, both for comfort and to reduce inflammatory symptoms, during treatment.

One of the challenges that comes with cancer treatment therapies is that they can make patients feel sick and tired, which can create issues in adhering to any type of diet.

To help solve this issue and to combat the side effects of her treatment, Theresa focused on a diet rich in variety with fruit, veggies, lean protein, herbs and spices, whole grains, nuts and seeds. She also found comfort and nutrition in teas and broths.

It had a dual purpose for me: it kept me hydrated, which is critical to battling side effects during treatment, and the warm tea was comforting—it felt like a hug in a mug. Theresa shares that she especially enjoyed sipping Beyond Broth, as well as organic chicken broth and decaffeinated green tea.

She would typically start her day with lemon ginger tea and also sipped peppermint tea with licorice and ginger-turmeric tea. Each of these varieties helped settle her stomach, and the ginger and turmeric have anti-inflammatory properties that were helpful with treatment side effects.

Theresa found that these foods provided her with nutrients and comfort, and they helped with mouth sensitivities, dryness and soreness caused by her treatments. I would eat dishes that were soft and fluffy, like potatoes, eggs, grits or smoothies and even add in comforting soup dishes with soft veggies.

Theresa also adds that texture and temperature became challenging for her: "I had to eat lukewarm-to-warm foods due to mouth sensitivity. Keep trying, be flexible and focus on eating small portions slowly and frequently. In addition to her nutrition choices, Theresa found that taking walks helped increase her appetite, practicing restorative yoga provided calm, and Epsom salt baths felt amazing to her sore and tired body.

If you or someone you love is going through treatment, take care. Take care of yourself and take care of your body with practices that will reduce inflammation and enhance your treatment and recovery.

Ask your doctor for a referral to an oncology dietitian to receive a nutrition treatment plan designed specifically for you. Registered dietitians will be able to work with your individual diagnosis to create a plan that works with your needs and preferences.

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Choose the right anti-inflammatory foods , and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Hu says. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver.

An anti-inflammatory diet should include these foods:. On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee , which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

To reduce levels of inflammation, aim for an overall healthy diet.

Hu says. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver.

An anti-inflammatory diet should include these foods:. On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee , which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

These foods provide plant chemicals phytochemicals , antioxidants, and fiber that prevent cellular stresses, inhibit inflammatory signals caused by the immune system, promote healthy gut microbiota , and slow down digestion to prevent surges in blood glucose.

Other factors aside from diet may help to control inflammation, such as exercising regularly , controlling stress , and getting enough sleep. Most available research focuses on foods and dietary patterns that are associated with metaflammation, which in turn helps to determine the components of an anti-inflammatory diet.

Metaflammation is especially associated with Western-type dietary patterns high in processed meats, saturated fat, refined sugars, salt, and white flour while being low in fiber, nutrients, and phytochemicals.

Studies have shown that Western diets are associated with increased blood markers of inflammation, though the connection may be due to a string of events rather than one direct action. Atherosclerosis is one condition in which these free radicals oxidize LDL cholesterol particles.

The actions of both oxidized LDL cholesterol and several types of immune cells form lesions and plaque in the heart arteries that can lead to ischemic heart disease a type of heart disease caused by narrowed or partially blocked arteries.

A major cause of low-level inflammation is the build-up of fatty acids in fat tissue and other tissues promoted by a high-fat or high-sugar diet.

This may cause fat tissue to send signals to immune cells that produce inflammation in various areas, including organs like the pancreas. An inflamed pancreas can then lead to insulin resistance and diabetes. Therefore, the combination of carrying extra body fat obesity and eating a diet high in saturated fat and refined sugars increases the risk of cell damage because of increased immune cell activity.

An anti-inflammatory diet contains foods rich in nutrients, fiber, and phytochemicals and limits foods found in a typical Western diet to help reduce oxidative stress and inflammation. There is also emerging research studying the effects of high-fiber plant-rich diets that support a greater diversity of beneficial gut microbes , which may prevent a condition called metabolic endotoxemia.

This is a low-grade inflammation that occurs because of an increase in the number of endotoxins, which are believed to cause the inflammation associated with metabolic diseases like cardiovascular disease and type 2 diabetes.

An anti-inflammatory diet is a healthful eating plan that may help to reduce chronic low levels of inflammation that otherwise might increase the risk of various chronic diseases. Although research is limited, it may also help to lower inflammatory markers in individuals with autoimmune-type inflammation such as with rheumatoid arthritis.

Popular dietary patterns that are anti-inflammatory include the Mediterranean diet, DASH diet, and vegetarian diets. People may seek the guidance of a registered dietitian familiar with any of these dietary patterns to assist with meal planning and appropriate portion sizes.

Foods That Fight Inflammation Healthy Dietary Styles Other Diet Reviews. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is It? How It Works An anti-inflammatory diet does not follow strict rules about calories or portion sizes. The Research So Far Most available research focuses on foods and dietary patterns that are associated with metaflammation, which in turn helps to determine the components of an anti-inflammatory diet.

A vegan diet, Mediterranean diet, and elimination diet avoiding certain food allergens have been shown in some studies to suppress pro-inflammatory cells and improve symptoms in patients with rheumatoid arthritis.

The study found that the disease activity score significantly decreased during the anti-inflammatory diet intervention period. Vegetarian diets are based on large amounts of whole grains, fruits, vegetables, legumes, and nuts. A meta-analysis of 17 observational cross-sectional studies found that following a vegetarian diet including vegan diets with no animal foods and lacto-ovo-vegetarian diets with eggs and dairy for at least 2 years was associated with lower C-reactive protein levels, a pro-inflammatory marker, than in omnivores who had no dietary restrictions.

Inflammatory foods included red, processed, and organ meats; refined carbohydrates; and sweetened beverages. Anti-inflammatory foods included green leafy and dark yellow vegetables, whole grains, fruit, tea, and coffee. The studies found that when comparing participants with the highest to lowest inflammatory diet scores, the highest scores were associated with an increased risk of cardiovascular disease and twice the risk of type 2 diabetes.

Lower scores indicated an anti-inflammatory diet, which was associated with intakes of leafy green vegetables, dark yellow vegetables, coffee, and tea.

Inflammation and the leaky gut The research is still young, but rapidly growing evidence suggests a connection between our microbiome and various diseases and disorders. Bacterial translocation occurs when not only bacteria but viruses, toxins, and allergens in the gut escape into the bloodstream and the rest of the body.

This intestinal barrier also regulates various immune functions by sending signals to immune cells. Beneficial bacteria naturally live in the gut, and any abnormal changes in the amount or type of these microbes for example due to chronic stress or the use of medications like antibiotics or non-steroidal anti-inflammatory drugs can change the intestinal barrier, lowering its immune defense system and increasing the risk of disease.

The most common causes of leaky gut are drug abuse and food toxins for example, gluten acting as a toxin in susceptible people with celiac disease. Certain nutrients, such as the amino acids glutamine and tryptophan, have been shown in clinical trials to decrease intestinal permeability by improving the tight junctions.

Foods rich in prebiotics and probiotics , and probiotic supplements, are also being studied. Much more research is needed to confirm the relationship of dysbiosis and inflammatory conditions, and potential treatments.

References Christ A, Lauterbach M, Latz E. Western diet and the immune system: an inflammatory connection. Carrots contain several essential nutrients, including vitamin K, vitamin A , and antioxidants. Carrots also contain high amounts of beta-carotene , which is responsible for the distinct orange color.

Research from a Danish cohort study examined the intake of carrots on certain cancer development in 55, participants. They also suggested raw carrots may protect against:.

A screening trial also associated moderate carrot consumption with a lower risk of colorectal cancer. Fatty fish, including salmon , mackerel, and anchovies, are rich in essential nutrients, such as B vitamins , potassium , and omega-3 fatty acids.

A meta-analysis suggested that omega-3 fatty acids from fish had a protective effect against breast cancer in Asian patients. A meta-analysis also associates fish consumption with a lower risk of developing colorectal cancer.

However, a review and meta-analysis states that some studies into cancer risk and fish oil supplementation provide weak associations, suggesting further research may be necessary.

What are the best fish to eat for health? According to the American Institute for Cancer Research , all nuts appear to have cancer-preventing properties, but scientists have studied walnuts more than other types. Walnuts contain a substance called pedunculagin, which the body metabolizes into urolithins.

Urolithins are compounds that bind to estrogen receptors and may play a role in preventing breast cancer. In a trial , females with breast cancer ate walnuts for 2 weeks between the date of their biopsy and the day of surgery.

Researchers tested tumor tissue samples removed during surgery and compared them with the original biopsy results. They found signs that genetic changes had taken place, which could suggest the suppression of cancerous cell growth. What other health benefits do walnuts have?

Legumes , such as beans , peas , and lentils , are high in fiber, which may help lower the risk of some types of cancer. For example, one study examined the relationship between the intake of bean fiber and the risk of breast cancer. What other high fiber foods are there?

Resveratrol , an antioxidant in red grape skins, has shown promise as a tool for fighting cancer. Some scientists believe that, with further research, it could become part of cancer therapy. As well as resveratrol, grapes and grape seeds also contain the following nutrients, which have antioxidant and potentially cancer-fighting properties:.

What is grape seed extract? Some site-specific cancers that whole grains may reduce the risk of include:. In contrast to whole grains, research associated high consumption of refined grains with a higher risk of gastric and colon cancer.

What are the benefits of eating whole grains? Dark chocolate contains polyphenols, flavonoids, and antioxidants, which, according to a review , may have a preventive effect against cancer. What are the health benefits of eating dark chocolate?

Specific types of cancer it may help to prevent include the following:. A study on olive oil consumption among 1, adults in Spain suggests that two or more tablespoons of olive oil per day offers the maximum benefits, lowering the risk of cardiovascular, all-cause, and cancer mortality.

Supplements can also provide nutrients and antioxidants that may help prevent cancer by reducing oxidative stress, such as vitamin C, vitamin D , and vitamin E. Most of the plant-based compounds in this article, such as phloretin, anthocyanin, and sulforaphane, come in pill form.

Always speak with a healthcare professional before starting a new medication or supplement regimen. There is no single food that can fight cancer. However, consuming certain foods can provide the body with the nutrients it needs to help reduce the risk of cancer.

These include apples, berries, cruciferous vegetables, carrots, fatty fish, and more.