The 22 Best and Worst Foods for Inflammation, Per Nutrition Experts
Here’s what to eat—and what to avoid—if you want to prevent or heal inflammation.
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Inflammation is your body’s defense system—but it can get out of control. It’s a good thing when it plays a protective role in healing injuries, such as a cut or scrape, or illnesses, such as a cold. But chronic inflammation, which builds up over years, can damage tissue and organs, leading to health issues such as type 2 diabetes, rheumatoid arthritis, and cardiovascular disease. So, you may want to consider adding the best anti-inflammatory foods to your daily diet.
Inflammation also may be the reason you feel brain fog or experience digestive issues, muscle aches, or skin rashes, say health coach Wintana Kiros, R.D.N., L.D.N. and chef Jessica Swift, R.D.N., in their book 28-Day Anti-Inflammatory Diet. The authors explain that high levels of body-wide inflammation are at the core of many serious health problems.
Meet the Experts: Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Wintana Kiros, R.D.N., L.D.N.; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board; chef Jessica Swift, R.D.N..
Kiros and Swift say many factors contribute to chronic inflammation, including prolonged stress, poor sleep, sitting too much, and excess body fat. But the biggest offender is a diet high in refined carbohydrates and processed foods. While there are no “good” and “bad” foods—for most people, everything in moderation is fine!—eating more whole, minimally processed foods (instead of less nutritious, processed ones) has been shown to reduce markers of inflammation in the blood by 20%, say Kiros and Swift.
If you’re trying to adopt a healthier lifestyle, changing everything at once may seem daunting. Instead, try small steps to gain momentum. For example, by adding a few of these “best” foods and reducing the number of these “worst” foods in your diet, you can positively impact your health, say the authors.
The best type of diet for fighting inflammation is an overall healthy eating plan, such as the Mediterranean Diet, which includes plenty of antioxidant-rich foods and omega-3 fatty acids, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. But what we put in our mouths isn’t the only factor. “Though diet plays a major role in reducing inflammation in the body, it is also important to engage in regular physical activity, decrease stress levels and get an adequate night’s sleep,” says Gans.
Ahead, 28-Day Anti-Inflammatory Diet authors Kiros and Swift, along with nutrition experts, suggest the best for inflammation.
Best foods for inflammation
Arricca Elin SanSone has written about health and lifestyle topics for Prevention, Country Living, Woman's Day, and more. She’s passionate about gardening, baking, reading, and spending time with the people and dogs she loves.
Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms.
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