Top 10 Anti-Inflammatory Foods
Inflammation results from your immune system responding to anything it deems an irritant. This can manifest as anything from a red and swollen cut to full-blown chronic pain due to autoimmune disease. While inflammation is a normal part of life, it should not be a constant struggle in your body. Fortunately, diet plays a HUGE role in how inflammation impacts our everyday life. By eating a healthy and mindful diet, you CAN minimize the effects of inflammation in your body. In addition, many chronic issues are rooted in inflammation, such as arthritis, lupus, fibromyalgia, and even diabetes! However, the symptoms of these diseases can be eased with a healthy diet that includes lots of anti-inflammatory foods! Keep reading for some of the best anti-inflammatory foods!
Top 10 Anti-Inflammatory Foods
Beets
I am sure you have heard the phrase, “Eat your colors!” when it comes to a healthy diet. In the case of beets and how they combat inflammation, it really does come down to the pigment! Beets contain betalain pigments that work as powerful anti-inflammatories and antioxidants. The specific pigment that has anti-inflammatory properties is called betaine, and it has some other benefits as well! Betaine can speed up metabolism, assists insulin resistance, helps prevent your body from storing too much fat, and improves mood. You can add beets to salads, stir fry, and you can also juice them! Just be sure not to waste the leafy parts; they are edible and great for your body as well. Beets are yummy and one of the most versatile anti-inflammatory foods.
Blueberries
Antioxidants have fabulous anti-inflammatory properties, and berries of all kinds are full of them. However, blueberries contain a very special kind of antioxidant called anthocyanin. This is a flavonoid that can actually shut down the body’s inflammatory response! In addition to their powerful antioxidants, blueberries are also high in resveratrol and vitamin C. Both of these also have serious anti-inflammatory abilities due to them reducing free radicals in the body. Free radicals can cause a lot of inflammation in the body when they are allowed to build up unchecked. Blueberries are wonderful by themselves in salads, desserts, smoothies, and more! They are indeed one of the most powerful and amazing anti-inflammatory foods.
Chia Seeds
Chia seeds are not only one of our top 10 anti-inflammatory foods, but they are also a superfood! These little seeds are packed with protein and fiber and come with the benefit of regulating blood sugar and appetite. Spikes in blood sugar after meals can contribute to chronic inflammation. This makes chia seeds the perfect and easy thing to add to your diet. Toss into a salad, smoothie, dessert, or as a topping for toast, yogurt, and granola. Chia seeds can be easily incorporated into your regular diet and work wonders as an anti-inflammatory food!
Garlic
Garlic is a huge part of old-school natural remedies and is still recognized for its benefits in medicine today. One of these benefits is its anti-inflammatory properties, especially when aged in a process such as pickling. One of my favorite ways to take advantage of the anti-inflammatory use of garlic is to ferment it in honey! Then, lightly crush whole, organic peeled garlic cloves; place in a resealable jar; cover with honey; seal and store in the fridge. Crushing and/or cutting garlic is the key to releasing all its benefits. In addition to being an anti-inflammatory, garlic has also been found to have anti-cancer and heart health benefits. You can add garlic to just about any savory dish since it can be prepared in many ways. This is one of my fav anti-inflammatory foods!
Ginger/Turmeric
These two roots are both fantastic anti-inflammatory foods, whether used together or individually.
On its own, ginger has been found to reduce inflammation in those suffering from rheumatoid arthritis. The gingerols in ginger (lol) actually stop swelling and inflammation, specifically in the joints! In addition, ginger has antibacterial properties and boosts your immune system when you get sick. Fresh ginger can be made into tea, used in sweet or savory recipes, and can even be candied!
Turmeric is another fantastic little root that can work wonders as an anti-inflammatory food. The compound known as curcumin makes turmeric so bright and gives it its anti-inflammatory properties. Curcumin prevents the production of specific enzymes that actually cause inflammation! Turmeric is also known for its ability to help people living with arthritis and can also help prevent heart and liver diseases. You can add turmeric to pretty much the same things you’d add ginger to, and more. It is not quite as strong in flavor, so it compliments lots of things really well. You can also find ginger and turmeric in supplement form. Just make sure if you take turmeric supplements, they contain curcumin so that you can take advantage of the anti-inflammatory benefits!
Green Tea
Green tea leaves are packed with antioxidants called catechins that work as powerful, natural anti-inflammatories. One specific catechin, known as epigallocatechin gallate, or EGCG, can only be found in green tea. The anti-inflammatory properties in green tea work most noticeably in the skin and can even prevent tumors from growing on it! Green tea also comes in a powdered form called matcha that can be added to smoothies, desserts, oatmeal, and more! Matcha is a perfect way to add some anti-inflammatory food to your diet if you don’t like drinking green tea.
Honey
Raw, organic honey has TONS of benefits, and being an anti-inflammatory food is one of them! Several compounds in honey have been found to have anti-inflammatory properties. These include antioxidants, carotenoids, polyphenols, and vitamins. It is a powerful anti-inflammatory food because of what it is made of! In case you didn’t know, a fun fact about honey is that it’s actually made from bee saliva and regurgitation. As gross as it sounds, this fact is precisely what makes it SO good for you! Bee saliva is full of enzymes that make honey great at aiding digestion.
Our diet can often create a lot of inflammation in our gut, which can lead to multiple issues. IBS, Crohn’s disease, leaky gut, and more are all examples of how a chronically inflamed gut can progress. Honey can be used in place of anywhere you would usually use sugar. It can also be used in salad dressings, savory cooking, cereals, smoothies, yogurt bowls, toast, and more!
(NOTE: You should NEVER give honey in any form to infants under 2 years old. - “If you’re under two, no honey for you!”)
Oats
Raw oats are what is known as a “resistant starch.” This means they resist digestion and feed healthy starch to your digestive system. Raw oats can do wonders at populating your gut microbiome with good bacteria. When the bacteria in your gut are well-balanced and healthy, overall inflammation in your body is greatly reduced. Since our digestive system is a large part of our anatomy, it throws many functions out of whack when it gets inflamed. Eating raw oats regularly can help minimize inflammation in your gut and help your whole body feel better. They can be made into oatmeal/overnight oats, added to baked goods, and put in granola. Oats are a great base to add many other healthy things to and can be a delicious anti-inflammatory food.
Pineapple
Pineapple’s high content of potassium and bromelain is what makes it such a great anti-inflammatory food. Bromelain specifically has been found to help combat symptoms of asthma. Asthma attacks are essentially an inflammatory response of the immune system, which can be very useful for asthma sufferers. In addition to this anti-inflammatory property, potassium in pineapples has another role in reducing it. Studies have shown that eating pineapples after heavy exercise can help the muscles repair and recover more quickly. Pineapples are delicious all by themselves, but you can also blend them into smoothies and add them to other dishes.
Red Bell Pepper
All bell peppers are excellent anti-inflammatory foods, and the red ones are the best. This is because they have the most of the compounds that make bell peppers anti-inflammatory. These compounds are known as beta-carotene, quercetin, luteolin, and vitamin C. Together, all of these work together to destroy free radicals, neutralize mast cells, and reduce inflammation. Mast cells are in charge of releasing histamines during an inflammatory reaction. These can cause a lot of issues unchecked, so it is important to remember this if you have asthma or allergies. Red bell peppers are fantastic for tacos, stir-fry, fajitas, stews, stuffed peppers, and much more! They are a bright and really yummy final addition to my top ten anti-inflammatory foods.
I hope you found this list of top ten anti-inflammatory foods helpful—especially if any of you struggle with chronic inflammation. Please comment with any questions or your own favorite anti-inflammatory foods below! We are always looking for more healthy foods to add to our recipes.
DISCLAIMER:
Always consult your primary healthcare provider before drastically changing your diet. Everyone’s body and history is unique, and what is good for one person may not be good for another. Also, use common sense and be aware of any allergies you may have when adding new foods to your diet.