The Anti-Inflammatory Diet: Foods That Heal and Reduce Chronic Inflammation

• Dietitian Sheenam
• January 5, 2025

Chronic inflammation is a condition in which inflammation occurs throughout the body. It can be caused by various reasons such as infection through bacteria, viruses etc, surgery, ischemia and others. One simple thing that could help to avoid such conditions is to follow the best anti-inflammatory diet.

What Is An Anti-inflammatory Diet?

An anti inflammatory diet includes foods that reduce inflammation and are naturally anti inflammatory and it suggests avoiding foods that are commonly known to trigger inflammation. Let us closely look into such foods.

Best Anti Inflammatory Foods

The balanced diet is an overall solution to many problems as it includes a variety of nutrient rich foods. We will dive into the goodness of different anti inflammatory food groups that you can combine to make the best anti-inflammatory diet.

1. Colorful Plate

Naturally colorful fruits and vegetables contain antioxidants and polyphenols. Leafy green vegetables like spinach and kale, orange and yellow coloured fruits are of great help in reducing inflammation.

2. Fiber rich foods

Oatmeal, brown rice, whole wheat bread, other whole grains and beans must be included in the list of best anti-inflammatory foods.

3. Soy-based products

These products have high content of polyunsaturated fat but low saturated fat. They also contain a good amount of fiber, calcium and vitamins. Adding these to your diet reduces the risk of diseases caused due to inflammation such as diabetes, heart diseases and some types of cancers.

4. Nuts and legumes

Almonds, walnuts, peanuts have unlimited benefits that are known to everyone. They are also some of the good foods that reduce inflammation.

5. Fatty fishes

Fishes like salmon, sardines and tuna are full of anti-inflammatory omega-3 fatty acids.

Other foods that reduce inflammation

There are many herbs and spices that target the pathways that lead to inflammation and cure it. For example:

• Turmeric
• Cinnamon
• Cardamom
• Black pepper
• Clove
• Cumin
• Fenugreek
• Fennel
• Garlic
• Ginger
• Onion
• Rosemary

You can add these herbs and spices to your meals to add exotic flavors. You can even opt for teas, oil extracts, pills and powders. Do not overdose.

List of Inflammatory Foods

You must try and avoid these foods as much as possible if you think that inflammation is causing a problem for you.

• Refined carbohydrates: White bread and pastries are packed with it.
• Fried foods
• Sugar-sweetened beverages and soda
• Red meat, eg. Burgers, steaks, and processed meat, eg. Hotdogs and sausages.

High saturated fats including butter, whole milk and cheese.

Tips for Anti-Inflammatory Diet

Start by talking to your doctor. A personal dietician will help you to make an anti-inflammatory eating plan that fits perfectly into your routine.

Other tips include:

• Add any new food to your diet with small portions at first to check if it suits your body.
• Swap processed foods and desserts with whole foods like fruits and nuts.

Most anti-inflammatory antioxidants are available in colorful fruits and vegetables.

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