Inflammation refers to an immune response triggered within the body as a result of exposure to a foreign substance or a perceived stressor. While inflammation is a vital part of the immune response in the short term, sustained inflammation over weeks to months (called chronic inflammation) can have detrimental effects.
Many of the foods in the standard American diet may contribute to chronic inflammation, such as processed foods, trans fats, and refined sugars. However, other foods are considered anti-inflammatory, and their consumption may help manage inflammation. A true anti-inflammatory diet focuses on whole, real foods with antioxidants and micronutrients, while minimizing processed foods and other proinflammatory ingredients.
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What is Chronic Inflammation?
While inflammation in the short term is vital for survival, an ongoing immune response causing chronic inflammation can affect cells and tissues and lead to a cascade of effects throughout the body. When the inflammatory response continues beyond the short-term, chronic inflammation results. This is marked by chronically elevated levels of stress hormones that have blunted effects, which necessitates the production of higher and higher levels of stress hormones. As chronic inflammation continues, a chronic state of increased stress hormones follows, including cortisol and other glucocorticoids, insulin, thyroid hormones, reproductive hormones (estrogen, testosterone, and progesterone), dehydroepiandrosterone (DHEA), vitamin D 25-OH, C-reactive protein (CRP), norepinephrine, interleukin-6, tumor necrosis factor-alpha (TNF-ɑ), and others.
Dysregulations in stress hormones may lead to further metabolic changes and downstream organ dysfunctions. This is the inflammation and disease connection, as it may contribute to autoimmune diseases, reduced ability to manage illnesses, and metabolic conditions, such as high blood pressure, elevated cholesterol levels, fatty liver disease, prediabetes and diabetes, and obesity.
The Role of Diet in Managing Inflammation
Inflammation can have a variety of different triggers. The standard American diet includes up to 40% of calories from refined carbohydrates and added sugars. Adding in processed meats and trans fats, this number doubles in many people. Processed foods may contribute to inflammation, and the higher the amount of processed foods in the diet, the higher the risk of an inflammatory-related condition. The human body may not efficiently metabolize the foreign ingredients that are processed foods. As a result, cellular changes, metabolic dysregulations, and chronic inflammation may occur.
On the other hand, some of our best food choices are anti-inflammatory, foods that may help manage current and future inflammation. Fruits and vegetables contain polyphenols, which are potent antioxidants, supporting cell health and helping manage many other downstream effects of inflammation. Omega-3 fatty acids (like those found in fatty fish, chia seeds, and avocados) are both anti-inflammatory and immune-modulating, meaning they may help manage inflammation and support your immune health at the same time. Furthermore, many herbs, spices, and food forms may help manage inflammation too, like turmeric, garlic, fermented foods, and others. By focusing on anti-inflammatory foods, you can support your body's ability to manage chronic inflammation.
The Top 10 Anti-Inflammatory Foods
Implementing anti-inflammatory foods into your diet is both delicious and healthy! Focus on incorporating a variety of foods with anti-inflammatory properties to enjoy the nutritional benefits of them all.
1. Berries
Berries are rich in antioxidants, and they offer high amounts of water, fiber, and other micronutrients. The antioxidant effects give berries the potential to support inflammation management. Strawberries, blueberries, raspberries, and blackberries are all potent options. With versatile berries, your options are endless. Add them to a smoothie with other whole ingredients, eat them solo, or combine them with protein and healthy fats. Or, they also make delicious additions to drinks or salads.
2. Leafy Green Vegetables
Leafy green vegetables, like kale, spinach, Swiss chard, bok choy, and lettuces, are considered anti-inflammatory vegetables. They are full of antioxidants and phytochemicals that may help manage inflammation. They also contain vitamin K, which helps support circulation, vitamin C, which helps support immune function, selenium, which also supports immunity, and beta-carotene, which helps manage free radicals and supports overall health.
Cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts, contain isothiocyanates. Derived from the breakdown of sulfur-containing compounds, isothiocyanates are functional foods that are linked to various health benefits in those who eat higher amounts.
With their high levels of antioxidants, polyphenols, and other micronutrients, it is no wonder that some green leafy vegetables (kale is a great option) and cruciferous vegetables (like broccoli) are often considered superfoods!
3. Fatty Fish
Within the standard American diet, both the recommended and actual daily intakes of protein have historically been too low for optimal health and function. We know that adequate protein is necessary for cellular and organ function, metabolism, lean body mass, glucose regulation, nutrient transport, and more. People who have a standard American diet still don’t eat enough protein.
But not all protein is made equal. Processed protein sources often contain less healthy fat, extra salt, and even added sugars. Also, while fat is a required nutrient for everyone, not all fat is created equal. While omega-3 fatty acids may help manage inflammation, excess omega-6 fatty acids can do the opposite. Omega-3 fatty acids are essential for cellular structure and function, memory and cognition, cardiovascular health, circulatory health, and supporting inflammation management.
Fatty fish is one of the best sources of omega-3 fatty acids, an incredible source of the benefits that omega-3 fatty acids provide. By supporting inflammation management, the omega-3 fatty acids found in fatty fish like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may help support your body's defense against metabolic syndrome, heart health, and other chronic conditions. Other concentrated sources of omega-3 fatty acids outside of fatty fish include flaxseeds, chia seeds, and walnuts.
4. Extra Virgin Olive Oil
Extra virgin olive oil contains healthy monounsaturated, anti-inflammatory fats, including omega-3 fatty acids. Olive oil is pressed directly from the olives and includes no other ingredients to make it overly processed. Extra virgin olive oil is even less processed. It is mechanically extracted from olives without using high heat or solvents, which helps preserve its antioxidants and polyphenols.
The benefits of regularly eating extra virgin olive oil may include support for heart health and overall wellness. Using extra virgin olive oil as part of an overall anti-inflammatory eating lifestyle provides beneficial fats for healthy cell structure and function and important antioxidants and polyphenols to support inflammation management.
5. Nuts and Seeds
Nuts and seeds are brimming with healthy mono- and polyunsaturated healthy fats, protein, fiber, polyphenols, antioxidants, and other micronutrients. Nuts serve as an easy source of healthy fats in the diet. With their potential anti-inflammatory effects, evidence suggests that regular consumption of nuts may support heart health. Nuts and seeds are incredibly versatile. They make a filling, portable snack on their own in measured portions. They can be added to salads and other dishes. Nuts and seeds can be ground into nut butter and utilized in many different ways.
6. Turmeric
Turmeric is a warm, earthy spice that features curcumin. Curcumin itself is considered anti-inflammatory, and evidence suggests it may help manage the inflammation associated with chronic conditions, like diabetes, arthritis, irritable bowel disease, and cardiovascular health.
Since its flavor is strong, you’ll use turmeric in small doses when seasoning foods. When it comes to cooking, you can use turmeric as a complement to other flavors like ginger, thyme, or curry. People with certain conditions may benefit from an additional curcumin supplement if directed by your licensed healthcare practitioner.
7. Ginger
Similar to curcumin, ginger exhibits notable anti-inflammatory properties. In vivo studies have shown ginger's ability to support inflammation management and down-regulate the activity of inflammatory genes. Ginger includes several compounds that may help manage inflammation, like flavonoids. It supports oxidative stress management by neutralizing free radicals. Ginger can help support a variety of gastrointestinal functions, including those related to irritable bowel disease and other causes of intestinal inflammation. Ginger intake is known to support immune health as well. Grated ginger can be incorporated into various dishes, such as stir-fries, smoothies, or teas.
8. Garlic
Garlic is not only delicious but it also provides a host of health benefits. Garlic may help manage inflammation with its potential anti-inflammatory effects and support against oxidative stress. Garlic provides cardiovascular support, potential support in insulin management, bolstered immunity, and support for managing inflammation-related discomfort. Garlic is a versatile herb that can be utilized in a multitude of different ways. Allicin is a garlic supplement that may be helpful for certain individuals under the guidance of your knowledgeable licensed healthcare provider.
9. Green Tea
Hydration with water is a crucial part of any anti-inflammatory diet. Green tea is a good alternative that offers not only hydration but it is also packed with antioxidants and anti-inflammatory compounds that support cellular health and help manage free radical damage. Try drinking it hot or iced and adding fruits to it for additional flavor.
10. Dark Chocolate
Dark chocolate is considered anti-inflammatory because of the many antioxidants from the flavanols in cacao. Flavanols are high-protective for the endothelial cells within your arteries. This may help support endothelial health, which is important for maintaining cardiovascular health. If the endothelial lining of the arteries remains intact, plaque may not stick to the arterial walls. Instead, it continues to flow through the blood. Dark cacao can also help to support healthy blood pressure.
Yet, when it is combined with heavy cream, trans-fat containing butter, added sugars, dyes, and preservatives, the benefits of cacao may be outweighed by all the consequences of the other ingredients.
Incorporating Anti-Inflammatory Foods into Your Diet
Incorporating anti-inflammatory foods into your diet is a proactive approach to promote overall health and well-being. The goal of any anti-inflammatory eating plan is to focus on whole foods, those that are as close as possible to the food’s natural state. Anti-inflammatory eating also means minimizing refined carbohydrates (white bread, white pasta, white rice, crackers, chips, and others), added sugars (in all forms), highly processed meats (sausages, bacon, deli meats, and others containing nitrites), alcohol, additives, dyes, and preservatives. Breaking down these substances may contribute to a large inflammatory response inside your body.
Meal planning is a huge factor in success with anti-inflammatory eating. Knowing what you will eat for each meal enables you to make good food choices and helps you avoid the drive-thru, takeout lines, or delivery, which often offer less anti-inflammatory food options. Variety is important in anti-inflammatory eating, as it provides a wide array of health benefits from different foods. Choose fruits and vegetables of different colors to get different vitamins and minerals. Base your diet on fruits, vegetables, lean proteins, healthy fats, and whole grains. Aim for 75% of your plate to be plant-based foods at most meals. Choose organic as much as possible, especially for animal products and the dirtiest types of produce. Include at least one serving of fatty fish per week, and prepare your meals with anti-inflammatory unsaturated fats, like extra virgin olive oil and avocado oil. Utilize herbs and spices with potential anti-inflammatory impacts like turmeric, ginger, garlic, and cinnamon to add flavor and nutrition.
Start by incorporating one or two new anti-inflammatory foods into your diet each week. Experiment with different cooking methods, recipes, and cuisines to find enjoyable ways to incorporate these foods into your meals. Many cuisines from around the world base their dishes around anti-inflammatory ingredients, so adopting new cuisines can provide not only delicious meals but also nutritious ingredients.
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The Best Anti-Inflammatory Foods: Key Takeaways
Embracing an anti-inflammatory lifestyle often involves making significant lifestyle changes. In addition to other lifestyle factors like sleep, stress reduction, and physical activity, anti-inflammatory nutrition as a way of life may help support overall health. By focusing the majority of your meals on fruits, vegetables, lean proteins, and healthy fats, and by avoiding processed foods, the long-term benefits of anti-inflammatory foods may contribute to optimal overall health.
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