Can You Reduce Inflammation Through Your Diet?

Inflammation is often viewed as a wrongdoer when it comes to health, but it’s really your body’s normal response to injury or infection. It becomes problematic when your body can’t shut off this response. This ongoing inflammation is called chronic inflammation, and it can contribute to a wide range of health problems like heart disease, arthritis, lupus, inflammatory bowel disease and some cancers. The good news is that it’s possible to tame chronic inflammation by making some strategic dietary choices.

Understanding Inflammation

There are two primary types of inflammation:

“What you eat can impact your body’s inflammatory response,” says Ginger Hagen, RD, a dietitian at Northwestern Medicine who works with patients undergoing pulmonary and cardiac rehabilitation. She recommends the following foods to help you turn down the heat. They’re on her shopping list, too!

Top Anti-Inflammatory Foods

There are many food options that can help fight inflammation. Here are some top choices you can easily add to your diet:

• Fatty fish: Salmon, mackerel and sardines are rich in omega-3 fatty acids, known for their anti-inflammatory properties.
• Olive oil: This Mediterranean staple contains healthy fats that can help reduce inflammation.
• Leafy greens: Packed with antioxidants, spinach, kale and collard greens can help reduce inflammation.
• Berries: From strawberries to blueberries and blackberries, these sweet fruits are loaded with antioxidants that help neutralize harmful free radicals (unstable atoms in your body that can damage your cells).
• Nuts and seeds: Walnuts and chia and flaxseeds offer omega-3 fatty acids and other anti-inflammatory compounds.
• Turmeric: This golden spice contains curcumin, an anti-inflammatory compound.
• Ginger: Another spice with anti-inflammatory benefits, ginger can be enjoyed in tea, food or as a supplement.

Additional Tips for Reducing Inflammation

Hagen recommends the following to keep inflammation in check:

• Limit processed foods: These often contain unhealthy fats and additives that contribute to inflammation. Examples include white bread and pastries, deli meats, fried foods, chips and soda.
• Watch your sugar intake: High sugar levels can trigger inflammation. The American Heart Association recommends that women* consume no more than 100 calories (6 teaspoons or 25 grams) and men no more than 150 calories (9 teaspoons or 36 grams) of added sugar per day. For perspective, a 12-ounce can of regular soda has about 39 to 42 grams of added sugar.
• Prioritize whole foods: A diet rich in whole (not processed) foods provides essential nutrients with no added sugar, sodium or saturated fat.

Making Lasting Changes

Dietary changes take time. “Start by incorporating more anti-inflammatory foods into your meals and gradually reducing those that promote inflammation,” says Hagen. “You can start by swapping white bread with whole grain bread. Instead of ice cream for dessert, have a bowl of fruit. Every change helps.”

Combining a healthy diet with regular exercise, adequate sleep and stress management can significantly enhance your overall well-being.

Anti-Inflammatory Meal Ideas

Eating to reduce inflammation can be delicious and satisfying. Here are some nutrient-rich meal ideas you can add to your diet to help reduce inflammation:

Breakfast:

• Oatmeal with berries, chia seeds and a drizzle of honey
• Greek yogurt with honey, nuts and a drizzle of olive oil
• Smoothie with spinach, banana, almond milk and a spoonful of chia seeds

Lunch:

• Grilled salmon salad with mixed greens, avocado and a lemon-tahini dressing
• Lentil soup with whole-grain bread

Dinner:

• Chicken or tofu stir-fry with colorful vegetables and a side of brown rice
• Vegetarian chili with black beans and sweet potatoes

Snacks:

• Nuts and seeds
• Greek yogurt with berries
• Hummus and vegetable sticks
• Fruit salad with a drizzle of honey

Learn more about cooking healthfully.

* Scientists do not always collect information from participants about gender identity. To avoid misrepresenting the results of this research, we use the same terminology as the study authors.