13 Delicious Anti-Inflammatory Foods List

by Funmi // in Nutrition

Anti-inflammatory foods list are nice to have in your diet to reduce inflammation.

Inflammation is a common cause of chronic pain and discomfort.

If you want to reduce inflammation, it's important to take care of your gut health and physical health.

Many anti-inflammatory foods can help reduce inflammation! In this blog post, I will share 12 anti-inflammatory foods that may be beneficial for you.

What is inflammation, and why does it happen?

Inflammation is the response of tissues to harmful stimuli, such as pathogens or damaged cells. It's a protective process that removes the offending agent and starts healing.

Inflammation occurs when tissue has been damaged, either by an infection or by pathogens. The immune system releases chemicals that start the process of healing.

Inflammation can be: 

  • Acute (short-lived) or

Acute inflammation is a short-term response, usually resolving on its own within six weeks to two months and rarely requiring medical intervention.

  • Chronic (long-lasting).

Chronic inflammation lasts longer than six weeks to two months and can lead to serious health problems if left unchecked.

Inflammation is a complex process that involves many different cells, chemicals, and tissues in the body.

A healthy diet full of anti-inflammatory foods may help reduce inflammation by preventing or slowing down chronic disease activity.

The 13 Anti-inflammatory Foods list for fighting inflammation

anti-inflammatory foods list

I'm going to share with you the best anti-inflammatory foods list that will help fight inflammation.

The anti-inflammatory diet should be rich in anti-inflammatory omega 3 fatty acids, antioxidants, biomolecules, and nutrients. 

If you're trying out this anti-inflammatory diet plan, these anti-inflammatory foods are a terrific place to start.

1. Berries

Berries contain flavonoids with anti-inflammatory properties, and studies show they can reduce inflammation levels in the body.

This makes them an excellent anti-inflammatory food for people with chronic pain or other conditions caused by high cholesterol or diabetes.

2. Fish

Omega-three fatty acids in fish can reduce inflammation levels in the body.

And it's anti-inflammatory properties are strong enough to help heal chronic pain, osteoarthritis, and other conditions caused by high cholesterol or diabetes. 

Salmon is a great option for anyone on this anti-inflammatory diet plan who needs more omega-three fatty acids to ease their inflammation levels.

3. Spinach

This leafy green vegetable has anti-inflammatory properties, including antioxidants and magnesium, which can help fight inflammation.

4. Sweet potatoes and potassium-rich vegetables

Sweet potatoes and potassium-rich vegetables should be a part of the anti-inflammatory diet because they have a low sodium content that promotes decreases in water retention due to their ability to regulate blood pressure.

5. Almonds

Almonds are a good anti-inflammatory food because they have monounsaturated fat, protein and antioxidant properties, which help to reduce inflammation and anti-inflammatory fats.

6. Green Tea

Green tea is another anti-inflammatory food that can help lower inflammation in the body and keep chronic pain at bay.

Studies show drinking green tea for just as little as six weeks can significantly reduce inflammation levels in people with high cholesterol or diabetes, making it an anti-inflammatory diet essential.

7. Whole grains

Grains such as oats, quinoa, barley, and brown rice are high in anti-inflammatory compounds called phytonutrients that help reduce inflammation and help keep your body healthy by fighting disease.

8. Asparagus

This delicious vegetable is anti-inflammatory because it has high antioxidant compounds called naturally anti-inflammatory polyphenols.

9. Avocados

Chock full of anti-inflammatory antioxidants and rich in Vitamin E, avocados are just one of the anti-inflammatory ingredients on this anti-inflammatory food list that is healthy and delicious.

The anti-inflammatory nutrients in avocados have been shown to improve insulin sensitivity, reduce bad cholesterol, lower blood pressure, and offer protection from cancer.

10. Olive Oil

Olive oil is an anti-inflammation diet essential for lower cholesterol levels and keeps chronic pain at bay.

Studies show that olive oil can reduce the likelihood of developing heart disease caused by high cholesterol or diabetes and other conditions like osteoarthritis and autoimmune disorders.

11. Walnuts

This anti-inflammatory food is high in antioxidants, protein and omega fatty acids, which are all anti-inflammatories.

12. Omega-three fatty acids

Omega-three anti-inflammatory food is a great addition to this anti-inflammatory diet plan because it contains anti-inflammatory properties strong enough to heal chronic pain, osteoarthritis and other conditions caused by high cholesterol or diabetes.

If you can't get these anti-inflammation foods in your regular meals, supplements are a great anti-inflammatory food option.

13. Turmeric

Turmeric is an anti-inflammatory food that has been shown to reduce inflammation in the body, which can help prevent diseases like heart disease caused by high cholesterol or diabetes from developing.

Plus, it's a great anti-inflammatory diet addition for anyone who wants to slow down chronic pain and other conditions caused by autoimmune disorders of any kind.

What are the benefits of reducing inflammation in your body?

The benefits of reducing inflammation in your body are wide-ranging, and anti-inflammatory foods are an effective way to achieve this.

Our bodies have anti-inflammatory proteins that naturally fight against unwanted cells or substances that trigger inflammation on a molecular level.

For example, when we get injured, and there is swelling around the injury, anti-inflammatory proteins work to reduce the swelling. 

There are many anti-inflammatory foods list that can be incorporated into your diet to help counteract inflammation in your body. 

While it may take time for anti-inflammatory proteins and other agents such as aspirin or ibuprofen to kick in at first, we also have many food-based options at our fingertips.

anti-inflammatory foods list

How to incorporate these anti-inflammatory foods into your diet

You can incorporate any of the anti-inflammatory foods lists into your diets by:

  • Eating anti-inflammatory foods at breakfast such as eggs, avocado toast or a smoothie with anti-inflammatory ingredients like turmeric.
  • Incorporating anti-inflammatory vegetables into your lunch dishes by adding roasted broccoli, spinach salad or cucumber noodles on top of your sandwich.
  • Adding anti-inflammatory spices like turmeric, ginger and cinnamon to your sauces and marinades for dinner.
  • Eating anti-inflammatory snacks like an apple with almond or peanut butter or dark chocolate into the mix.

Bonus tips

best high fiber foods

To get the most out of anti-inflammatory foods, be sure to select anti-inflammatory foods that are:

1. Organic

2. Raw or minimally cooked

3. Local and seasonal

4. Whole grain and unprocessed

5. Moderate in sugar content, not refined carbohydrates

Additionally, anti-inflammatory foods should be:

1. Variety of colours

The more colour variety your diet has, the less inflammation you will have in your body. You can see this by looking at nature and all the different shades of plants found there.

Keep a variety of anti-inflammatory food groups on hand to ensure a colourful anti-inflammatory diet.

2. In season

Your body needs more of these anti-inflammatory foods when it reaches peak harvest time.

You can make anti-inflammatory food a part of your everyday life by following what nature offers and selecting seasonal anti-inflammatory foods from the anti-inflammatory food list.

3. Veggie heavy and anti-inflammatory produce rich.

The more veggies in your diet, the less inflammation you will have, so make sure that anti-inflammatory foods are not only on your plate but at the forefront of it!

Anti-inflammatory vegetables should also be a priority when creating anti-inflammatory meals to help reduce inflammation in the body.

4. Unprocessed anti-inflammatory foods

The closer your anti-inflammatory food is to its natural state, the better it will be for your anti-inflammatory diet, ensuring that you are getting anti-inflammatory ingredients and not processed ones.

Processed anti-inflammatory foods can lead to more inflammation in the body.

5. Eat anti-inflammatory foods with fats.

Certain anti-inflammatory food choices contain healthy amounts of good fat, so make sure that your anti-inflammatory diet includes anti-inflammatory fats like omega fatty acids and other healthy oils.

These will help reduce inflammation in the body. The best place to start adding anti-inflammatory fat is by making anti-inflammatory food choices with anti-inflammatory fats.

6. Healthy oils and anti-inflammatory foods

As mentioned earlier, When it comes to anti-inflammatory eating, the best thing you can do is make sure that your anti-inflammatory diet includes healthy oils.

This will help reduce inflammation in the body. The best place to start adding good fat is by making anti-inflammatory food choices with anti-inflammatory fats.

7. Enjoyed

Anti-inflammatory eating is not about depriving yourself of what you want but instead learning how to balance anti-inflammatory foods into your everyday routine while still following some basic rules for reducing inflammation.

8. Be introduced gradually 

Add anti-inflammatory food items into your diet gradually over time instead of all at once.

Your body will have time to adjust, and the anti-inflammatory foods list can have an anti-inflammatory effect.

You might also be interested in

35 Best High Fiber Foods for Digestion – Recipes Included

How to Stop Binge Eating: A Guide for Compulsive Overeaters

Foods that Lower Cortisol Levels: 54 Tasty Options You Will Enjoy


Final Thoughts on Anti-inflammatory foods list

The anti-inflammatory diet is geared towards helping you avoid inflammation in your body by providing it with the nutrients and foods that will soothe its symptoms.

In this post, we've looked at some anti-inflammatory foods choices to reduce or eliminate inflammation from a holistic standpoint.

If you're interested in trying out this approach for yourself, these are great places to start!

Let us know if any of our information was helpful - we love hearing feedback from readers like you who want to learn more about how they can help their bodies feel better.

We also have lots of other posts on health care and wellness; be sure to check them out.




About the author 


Funmi is a Certified Functional Health Coach. She is passionate about helping female entrepreneurs transform from Stress and burnout so they can begin to thrive in their body and, by extension, their businesses.

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