Inflammation is more prevalent as we age, especially because of declining antioxidants. Adding anti-inflammatory foods can contribute to overall health and cut down inflammation in the body.
Even hormonal imbalances can lead to inflammation. Hormonal imbalances are quite common in women throughout their lives, including during the menstrual cycle, pregnancy, and menopause. These hormonal changes can influence the inflammatory response.
The best way to control inflammation is through diet and exercise.
Anti-Inflammatory Diet
It’s important to remember this one simple fact: you are what you eat.
Too often, we forget this. I want you to think about a time when you ate something, and you felt bloated, tired, lazy, or had other pain. This is your body’s response to food. We ignore these signs because, let’s face it, some foods that are bad for us taste really good.
Pizza, burgers, French fries, bagels, need I say more?
And while some foods can cause a negative response in our bodies, other foods can be very good for us.
Mother Nature is good to us and provides us with tons of foods that fight inflammation and keep us healthy and strong. In case you aren’t sure what they are, here’s a good list. I’ve updated this list recently to include 17 more anti-inflammatory foods for a total of 30!
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Start Slowly
Switching our diets isn’t easy. Start slowly and go easy on yourself. I always tell people to clean out all the bad food from their kitchen, and while you should do that, don’t deny yourself the odd treat every now and then too.
30 Anti-inflammatory Foods to Add to Your Diet
This article was originally written last year with only 13 anti-inflammatory foods. I’ve since updated it and added 17 more anti-inflammatory foods. Check out this resource for more information.
Turmeric
A popular ingredient in traditional Indian medicines and cuisines, Turmeric contains the compound curcumin, which has strong anti-inflammatory effects. We can add turmeric powder or fresh turmeric root to curries, smoothies, golden milk, soups, stews, etc.
In recent years, Turmeric shots have become immensely popular, particularly in the West.
Ginger
Another popular ingredient in Indian cuisines, ginger contains gingerol, a bioactive compound with anti-inflammatory and antioxidant properties.
There are so many ways to consume ginger: add ginger to curries, dressings, smoothies, and hot chocolate, or enjoy a cup of fresh ginger tea. Another option is to have a glass of ginger water every day to support your digestive system.
Berries
Packed with antioxidants, berries can help reduce inflammation. Try to obtain the variants which are available locally during the season. We can enjoy them in smoothies, salads, oatmeal, or as a healthy snack.
Some of the most easily accessible berries are blueberries, strawberries, raspberries, and blackberries. Rich in vitamin C and fibre content, berries are good for our overall health too.
Fatty Fish
Rich in omega-3 fatty acids, such as EPA and DHA, which have anti-inflammatory effects, fatty fish like salmon, sardines, mackerel, herring, and anchovies help reduce inflammation and support heart health.
Some options to add more fish to your diet: grilled fish, salmon strips, or some Mediterranean baked fish.
Leafy Greens
One of the healthiest alternatives out there with various health benefits, leafy vegetables like kale, broccoli, and spinach are loaded with antioxidants, vitamins, and minerals that combat inflammation. We can add them to salads, stir-fries, or smoothies.
Extra Virgin Olive Oil
Oleocanthal, a compound with anti-inflammatory properties, is an integral part of Extra Virgin Olive Oil. Try switching to extra virgin olive oil as a dressing or for light cooking.
It is typically advised to maintain an average daily amount of ~2 tablespoons per day to provide effective anti-inflammatory benefits.
Avocados
Avocados are high in Vitamin E, unlike most other fruits, which is helpful for anti-inflammatory diets. Getting in the daily recommended amount of Vitamin E (400-800 IU) helps lower the risk of joint damage and inflammation.
Eating avocados also helps lower the bad cholesterol (LDL) and increases the good cholesterol (HDL).
Enjoy an avocado daily on its own or toss it in a salad, wrap or a smoothie for full benefits.
Nuts and Seeds
Walnuts, raisins, almonds, chia seeds, flax seeds, and hemp seeds are some of the most common options. These nuts and seeds are high in omega-3 fatty acids, antioxidants, and fiber that fight inflammation. Add them to smoothies, oatmeal, salads, or yogurt. Another way to consume more nuts and seeds is to add ground variants to baked goods or consume nut-based butter such as almond butter.
Green Tea
Matcha green tea has recently grown in popularity as a healthy beverage alternative over coffee. Green tea typically contains a substance called epigallocatechin-3-gallate (EGCG) which possesses anti-inflammatory properties. Replace usual sugary beverages with green tea for a refreshing and healthier option.
Dark Chocolate
Filled with antioxidants, including flavanols, dark chocolate has been considered a superfood with anti-inflammatory effects and may improve heart health and mood. One can switch to dark chocolate with a high percentage of cocoa (70% or higher) and enjoy it in moderation.
Greek Yogurt
Packed with probiotics and protein, Greek yogurt aids in gut health and helps counter inflammation. We can choose plain, unsweetened varieties and add them to our own oatmeal, smoothies, toppings, etc.
There are also yogurts made with sweeteners available in the market for all the folks with a sweet tooth out there.
Black Pepper
Black pepper is loaded with the bioactive compound called piperine, which has anti-inflammatory perks. There are various ways to consume black pepper in everyday life: as a seasoning in salads, rolls, steak, vegetable soup, rice bowls, etc.
Tomatoes
Tomatoes have been identified for their anti-inflammatory benefits. They consist of various compounds high in antioxidants that add to their anti-inflammatory results, especially lycopene and vitamin C.
Toss these little red jewels into salads, soups and sauces.
Broccoli
This cruciferous vegetable is packed with sulforaphane, a powerful compound that lowers inflammation and supports liver detox.
Roast it, steam it, or toss it into stir-fries for a nutrient boost.
Cauliflower
Like broccoli, cauliflower is high in antioxidants and compounds that calm inflammation.
It’s versatile, too! You can mash it as a potato substitute, roast it, or turn it into cauliflower rice.
Brussels Sprouts
Loaded with vitamin K and fibre, Brussels sprouts support healthy digestion and reduce inflammation.
Roast them with olive oil and garlic for a crispy, flavorful side.
Sweet Potatoes
Rich in beta-carotene, vitamin C, and fibre, sweet potatoes fight oxidative stress in the body.
Bake, roast, or mash them for a nutrient-dense comfort food.
Beets
Beets contain betalains, pigments with strong anti-inflammatory properties.
Add them to salads, roast them, or blend them into smoothies for a natural energy boost.
Garlic
Garlic contains sulphur compounds that block inflammatory pathways.
Use fresh garlic in soups, stir-fries, or roasted vegetables for flavour and health benefits.
Onions
Onions are rich in quercetin, a flavonoid that reduces inflammation and supports heart health.
Add raw onions to salads or cook them into savoury dishes.
Mushrooms
Varieties like shiitake, maitake, and portobello contain compounds that regulate inflammation and strengthen immunity.
Sauté, grill, or add them to soups.
Pomegranate
This fruit is full of antioxidants, especially punicalagins, which lower inflammation and protect the heart. Sprinkle seeds on salads or enjoy as juice.
Grapes
Red and purple grapes contain resveratrol, a compound known for reducing inflammation and protecting brain health.
Eat fresh grapes or freeze them for a refreshing snack.
Apples
Packed with fibre and quercetin, apples help control blood sugar and reduce inflammation.
Eat them raw, add to oatmeal, or bake for a warm treat.
Cherries
Both sweet and tart cherries are high in anthocyanins that calm inflammation and reduce muscle soreness.
Add to smoothies, yogurt, or snack on them fresh.
Citrus Fruits
Oranges, lemons, limes, and grapefruits are rich in vitamin C and flavonoids that fight inflammation.
Squeeze fresh juice over meals or enjoy them whole.
Legumes
Beans, lentils, and chickpeas are high in fibre and plant-based protein that lower inflammatory markers.
Add to soups, salads, or make hearty stews.
Whole Grains
Oats, brown rice, quinoa, and barley contain fibre and nutrients that reduce chronic inflammation.
Swap refined grains for whole-grain options in your meals.
Red Cabbage
This colourful veggie is loaded with anthocyanins, which lower inflammation and support gut health.
Add shredded cabbage to slaws, salads, or stir-fries.
Dark Green Herbs
Parsley, cilantro, and basil are rich in antioxidants and natural oils that reduce inflammation.
Sprinkle fresh herbs over dishes or blend into sauces like pesto.
Switching to an Anti-Inflammatory Foods Diet
It seems as we get older, we get more health-conscious, but it’s hard to switch to a healthier diet overnight. We’ve been eating poorly for most of our lives. Our bodies are used to this lifestyle. As is our brain.
I would suggest slowly starting to incorporate anti-inflammatory foods and eliminate bad foods. For example, next time you have a sweet tooth, grab a bowl of berries instead of reaching for cookies.
Shop Wisely
While at the grocery store, instead of reaching for that bag of cookies or chips, how about skipping those aisles altogether and just heading straight for the anti-inflammatory foods that are actually better for you?
Here’s a great grocery list for you to follow!
It won’t be easy, but eventually, your body will crave all those healthy foods and shudder at the thought of pizza.
Keep a health journal
Keeping a health journal is a great way to record the changes your body is going through. You’ll be surprised at how your body reacts to different foods. Once you switch to anti-inflammatory foods, you should notice within a couple of weeks that you feel less pain where you used to.
Journaling your new eating habits will also help you stay on track with your anti-inflammatory diet.
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