Inflammation is the body’s natural response to injury or illness, but when it lasts too long, it can contribute to chronic conditions such as heart disease, diabetes, and arthritis (Calder et al., 2020). The good news is that certain foods can help the body maintain balance and support overall wellness.
Foods That Support the Body’s Natural Defenses to Fight Inflammation
1. Colorful Fruits and Vegetables
These foods provide antioxidants and plant compounds that help the body respond to stress. Berries, leafy greens, bell peppers, and carrots are rich in vitamins and minerals that may assist in maintaining a healthy immune system (Grosso et al., 2017).
2. Healthy Fats
Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, support the body’s ability to manage inflammation (Calder, 2017). Replacing saturated fats with olive oil and avocado can also be beneficial.
3. Whole Grains
Brown rice, quinoa, and whole oats provide fiber, which supports digestion and helps regulate blood sugar levels. Refined grains, such as white bread and pastries, can contribute to imbalances and may be best consumed in moderation (Aune et al., 2016).
4. Herbs and Spices
Turmeric, ginger, garlic, and cinnamon contain compounds that may support the body’s ability to respond to stressors. Adding these to meals is an easy way to include more supportive nutrients in your diet (Hewlings & Kalman, 2017).
5. Plant-Based Proteins
Beans, lentils, tofu, and nuts provide protein and fiber, making them a great addition to an anti-inflammatory eating pattern. They also contain vitamins and minerals that contribute to overall well-being.
Foods to Limit
- Processed Foods: Packaged snacks, fast food, and sugary drinks may increase inflammation in the body due to additives and refined ingredients.
- Excess Added Sugar: High sugar intake has been linked to changes in the body’s inflammatory response (Liu et al., 2017).
- Refined Grains: White bread, pasta, and baked goods can cause blood sugar fluctuations that may contribute to inflammation over time.
How to Get Started
Making small changes can help create lasting habits. Start by adding more vegetables to meals, swapping processed snacks for nuts or fruit, and cooking with olive oil instead of butter.
If you’re looking for guidance on incorporating anti-inflammatory foods into your daily routine, we can help. Book a consultation today to create a plan that supports your health goals.
References
- Aune, D., Giovannucci, E., Boffetta, P., et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ.
- Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions.
- Calder, P. C., Bosco, N., Bourdet-Sicard, R., et al. (2020). Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition. Ageing Research Reviews.
- Grosso, G., Bella, F., Godos, J., et al. (2017). Possible role of diet in modulating oxidative stress and inflammation in cardiovascular disease. International Journal of Food Sciences and Nutrition.
- Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods.
Liu, C., Fine, J. P., Theo, J., et al. (2017). Long-term sugar intake and inflammatory markers in US adults. Journal of Nutrition.
