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  • Writer's pictureBrittany Dixon

Anti-Inflammatory Diet

Eating healthy provides many benefits, but did you know it can reduce inflammation in the body? A diet rich in whole foods like fruits, vegetables, nuts and seeds, fatty fish, and herbs is a natural anti-inflammatory diet that can be incorporated into your daily meals.

What is inflammation?

The role of inflammation is to fight off viruses and bacteria that might attack your body. In fact, it is your body’s natural way to attack infections and heal more quickly. Considering this, we can say that inflammation is good for our health, so many people might wonder why we would like to reduce it!

However, while it comes with some good features, inflammation does not always occur when bacteria, injuries, or infections attack your body. Namely, there are two types of this condition - acute and chronic inflammation. In the former case, your immune system sends inflammatory cells to the body to heal an injury or infection. In the latter, it sends inflammatory cells without any particular reason.

If chronic inflammation continues to develop, it can easily turn into a disease. Regular occurrences, such as stress, low activity levels, and bad nutrition, can lead to more serious risks. That’s why it is necessary to find natural ways to reduce inflammation and pick your foods carefully to stay healthy.

Which foods cause inflammation?

Some foods have inflammatory effects on your body. So, it is unsurprising that we are always advised to include a healthy diet and pick our food wisely. Here’s what you should avoid:

  • Sugary foods and salty snacks

Sugar has always been known as an enemy of a healthy diet and lifestyle. It is often linked to inflammation and is one of the possible causes of heart disease. Oh, and salty snacks, such as chips, crackers, and pastries, can increase your blood sugar and provoke the same reaction!

  • Processed food

Processed food should be avoided at all costs. If you want to reduce inflammation, this type of food is a no-go since it has the opposite effect.

  • Foods high in gluten

Foods like bread, beer, and cookies are known for causing indigestion and inflammation of your gut. If you cannot live without such foods, you should at least cut the amounts you are eating.

Which foods are good for reducing inflammation?

Many types of food with anti-inflammatory properties are both delicious and healthy. When your goal is to decrease the level of inflammation in your body, make sure that you include these types of food in your diet:

  • Green vegetables - avocado and broccoli

  • Many kinds of berries - strawberries, blackberries, raspberries, blueberries

  • Fish full of protein - salmon, mackerel, sardines, anchovies

  • Drinks - green tea and cocoa

  • Sweets - dark chocolate

These foods are high in nutritional ingredients, one of which is antioxidants, which are highly beneficial to your body. Including them in your nutrition will be suitable for anti-inflammation purposes and for your overall health and well-being.

Hopefully, our suggestions will help you reduce inflammation and allow you to feel good at all times. Remember that your health comes first; pay close attention when choosing your daily food intake!

Don’t forget to check out our blog and read some more healthy tips!


By Lisa Wartenberg, MFA, RD, LD and Franziska Spritzler — Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — Updated on December 10, 2021

Written by Barbara Brody

Reviewed by Christine Mikstas, RD, LD on November 24, 2022

Jessica MigalaReviewed by Dietitian Victoria Seaver, M.S., RDUpdated November 10, 2022

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