7 Foods That Fight Inflammation

Learn a nutritionist's tips for avoiding foods that cause inflammation and find out good foods to try if you want to promote an anti-inflammatory diet.

March 29, 2022

By: Leesa Morales, MScN

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Why You Want to Eat to Fight Inflammation

Chronic, low-grade inflammation is caused by many factors, including diet, lifestyle, genetics and environmental pollutants. Here we’ll discuss a few simple and delicious swaps for the most common pro-inflammatory foods and how to use diet as a tool to protect against the effects of inflammation in general.

Environmental Factors Can Contribute to Inflammation

Chronic inflammatory diseases have been recognized as the most significant cause of death in the world today, with more than 50% of all deaths attributable to cardiovascular disease, stroke, cancer, diabetes, chronic kidney disease, non-alcoholic fatty liver disease (NAFLD) and autoimmune and neurodegenerative conditions, according to Global Health Metrics. Chronic inflammation develops over months or years due to diet, lifestyle and environmental pollutants, and can negatively impact our physiology in many ways.

What You Can Do to Combat Inflammation

To understand how best to combat inflammation, it’s helpful to first understand what it is. Acute inflammation, signaled by redness, pain and swelling, is a healthy and necessary immune response to support wound healing. If inflammation persists, however, and doesn’t serve a localized purpose, it may contribute to the most common chronic inflammatory diseases, including cardiovascular disease, obesity, diabetes, autoimmune disorders and early aging.

Tip 1: Shop the Perimeter at the Grocery Store

Chronic inflammation is largely due to highly processed foods and an imbalance in omega-3 and omega 6 fatty acids, which we’ll discuss in more detail. One trick to remember to balance out inflammation in diet is to shop the perimeter at the grocery store. Concentrate on filling your cart with more fresh and single-ingredient foods found around the edges of the grocery store and less from the center aisles, which tend to be more heavily processed and refined.

Tip 2: Substitute Pasture-Raised for Conventional Animal Products

Just as the oils extracted from corn and soy contain a higher concentration of polyunsaturated omega-6 fatty acids, the meat and dairy products derived from conventionally raised animals fed a diet rich in corn and soy are also a higher dietary source of these pro-inflammatory oils. When it’s available to you, reach for pasture-raised meat and dairy products instead, where animals graze on their natural diet of grasses, seeds and other omega-3 rich foods that provide a richer source of anti-inflammatory and antioxidant compounds as well as vitamin A, according to a 2021 research review by Frontiers in Sustainable Food Systems.

Tip 3: Use Almond Butter Instead of Peanut Butter

Hydrogenated oils are often added to peanut butter to obtain a spreadable texture and extend the shelf life, which makes it higher in pro-inflammatory compounds. Almond butter, on the other hand, is more likely to contain its natural oils (stir well!), which are incredibly rich in antiinflammatory vitamin E as well as omega 3-fatty acids. If you aren’t a fan of almond butter, you might like the flavor or texture of roasted cashew or sunflower butter better.

Tip 4: Eat Raw Vegetables Instead of Chips

Chips and other fried foods are highly inflammatory due to the oxidation that occurs when oils undergo prolonged high heat. When craving a salty snack, reach for air-popped popcorn, roasted pistachios, seasoned dehydrated veggies or baked sweet potato fries. To scoop up your favorite dips, substitute raw or blanched vegetables or baked vegetable-based chips, all of which will provide more fiber, antioxidants and anti-inflammatory properties than any fried food.

Tip 5: Sip Sparkling Water Instead of Soda and Juice

Sugar-sweetened beverages of any kind, including sports drinks and even too much fruit juice, can spike blood sugar and increase the risk of chronic disease, inflammation and type-2 diabetes, according to a recent feature in The American Journal of Clinical Nutrition. If you’re still searching for a sparkly solution, opt for chilled carbonated water with just a splash of your favorite 100% pure fruit juice, a squeeze of fresh citrus, or muddle in your favorite herbs, berries or cucumber for a refreshing flavor addition.

Tip 6: Use Olive Oil Instead of Vegetable Oil

The first and most significant swap to make is away from using vegetable oil and replacing it with olive oil. Vegetable oil, which is primarily extracted from corn and soy, is pro-inflammatory and abundant in polyunsaturated omega-6 fatty acids and highly susceptible to oxidation from light, air and heat. The fatty acids and polyphenols found in extra virgin olive oil, on the other hand, work to lower inflammation and deliver protective antioxidant benefits, according to a recent study in the scientific journal Nutrients. Best of all, extra virgin olive oil works as a 1:1 substitute for vegetable oil in most, if not all, recipes, including baked goods.

Tip 7: Swap Dried Fruit for Candy

Refined sugar causes a sharp increase in blood sugar, which can lead to oxidative stress and inflammation in the body. Dried, unsweetened fruit provides a sweet alternative packed with fiber and antioxidants that lend an anti-inflammatory benefit. You can find most dried fruits available that are unsweetened and do not contain preservatives, such as mango, banana, pineapple, apricots and kiwi. Some berries can be heavily sweetened with refined sugar, so it’s best to consume those only in moderation.

Tip 8: Eat Whole Grains or Go Grain-Free for Refined Flour

When baking at home or purchasing flour-based products in the store, reach for those composed of whole grains such as millet, buckwheat, sprouted spelt or whole oats or those made from nut and seed flours, such as almond, sunflower, chia or flax. White wheat flour carries a high glycemic load and abruptly increases blood sugar following consumption, which increases oxidative stress and inflammation. Consuming whole grains, alternatively, may be protective against oxidative stress and lower inflammatory markers in the body.