Researchers believe that inflammation is at the root of all diseases. Rates of low-grade chronic inflammation are higher than ever, due to our lifestyle and dietary habits. Making small adjustments can make a massive difference, especially when it comes to your diet.
Most of what we write about here is connected to our hormones, and inflammation is just as important. Inflammation can trigger the production of certain hormones, like androgens, which can cause hormonal imbalance and conditions like polycystic ovarian syndrome (PCOS). What’s more, inflammation can present itself as weight gain, acne, chronic fatigue, depression, and more unpleasant conditions. So it’s pretty safe to say, reducing inflammation is at the top of our to-do list.
Here are the top foods you can eat that fight inflammation:
1. Fiber
Fiber is one of the most important nutrients for your body. It is found in plant foods and helps to support gut health and digestion, by ensuring regular bowel movements. If you don’t consume sufficient fiber (approximately 30g per day), your body is unable to excrete toxins and waste products through your feces, and inflammation is created.
Fiber-rich foods that you should include in your daily diet are:
- Fruit
- Blueberries
- Blackberries
- Raspberries
- Bananas
- Legumes, nuts and seeds
- Chia seeds
- Lentils
- Barley
- Bran flakes
- Quinoa
- Black beans
- Vegetables
- Avocados
- Broccoli
- Green peas
- Brussels sprouts
2. Antioxidants
Antioxidants are compounds that fight free radical damage, oxidative stress and inflammation. Inflammation is characterized by excess free radicals, the way to modulate these free radicals is to pump your body full of antioxidants, that go against the free radicals, preventing them from cell damage.
Antioxidant-rich foods include:
- Berries
- Dark chocolate
- Pumpkin
- Mangoes
- Spinach
- Red wine
- Parsley
3. Plant foods
You may have heard the phrase eat the rainbow and it’s true – the colors in nature equate to the abundance of nutrients they are providing. Whole plant foods are highly anti-inflammatory. For example, flavonoids, carotenoids and phytochemicals are all considered neuroprotective, meaning they protect neurons against toxins and inflammation.
As you’ll notice on this list, nearly all of the recommended food sources of inflammation-fighting are plant foods! If you’re wondering whether it will help inflammation, ask yourself these questions: did it come from the earth? Is it in its natural form? If so, it will no doubt help fight inflammation!
4. Turmeric
Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory. A systematic review that was conducted on the clinical research of curcumin found that it is so effective for fighting inflammation that it worked equal to prescription and over-the-counter anti-inflammatory drugs, with the added benefit of no side effects. Regulating inflammation in the body will help with a number of physical, cognitive, and biological conditions including but not limited to acne, joint pain, attention span, and more.
5. Omega-3 fatty acids
Monounsaturated, polyunsaturated, and omega-3 fatty acids are anti-inflammatory, so when you eat them regularly enough, inflammation is regulated. However, as many as 95 percent of Americans do not get enough omega-3 fatty acids in their diet and so as a general recommendation, omega-3 supplementation is essential.
Aside from supplements, omega-3 can also be found in:
- Salmon
- Mackerel
- Sardines
- Tuna
- Flaxseeds
- Walnuts
Making whole foods the majority of your diet will help to fight and modulate inflammation. Aim to eat a variety of colors and food types every day to ensure your diet is balanced and nutrient-dense.
Meet Emilina
Emilina is a clinically trained nutritionist turned health writer who has worked with top health and wellness brands including the National Football League (NFL), Muscle & Strength, Breaking Muscle as well as manages written content for many professional athletes. She currently lives in Orange County, California.
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