The Top 20 Anti-Inflammatory Foods to Add to Your Diet

Inflammation is your body’s natural response to injury or infection. 

Yet, chronic inflammation can indicate various health issues like heart disease, diabetes, and autoimmune disorders. With researchers actively studying the connections between inflammation and chronic disease, knowing where your inflammation stems from and how to manage it can be crucial. 

For many, chronic inflammation can be linked back to diet. Inflammatory bowel disease (also called IBD, which encompasses Crohn’s disease and ulcerative colitis) is a prevalent condition, with more than 320,000 Canadians living with IBD as of 2023. To make following an anti-inflammatory diet easier, consider exploring meal delivery services that specialize in anti-inflammatory meals. 

This article explores the relationship between the foods we eat and the inflammation we experience. We discuss the importance of eating anti-inflammatory foods and offer 20 recommendations for the top anti-inflammatory foods to consider adding to your daily or weekly diet. 

Let’s examine the role different foods play in improving (or worsening) a person’s bodily inflammation.  

What are Anti-Inflammatory Foods?

Anti-inflammatory foods are rich in nutrients and compounds that help mitigate inflammation within the body. These foods typically contain high levels of antioxidants, vitamins, minerals, and phytochemicals, which work together to combat inflammation and oxidative stress.

The Canadian Digestive Health Foundation suggests that when picking out anti-inflammatory foods, the general rule of thumb is to “go for whole foods with no added sugar.” 

Incorporating a variety of anti-inflammatory foods into your diet can help reduce inflammation, lower the risk of chronic diseases, and promote longevity and vitality.

The Top 20 Anti-Inflammatory Foods

If you are new to the anti-inflammatory diet, choosing foods for your meals and snacks can be tricky. Plenty of foods fall under the anti-inflammatory category — the key is knowing the key ingredients you need to make colorful and satiating meals. 

Here are our top 20 picks for anti-inflammatory foods: 

1. Berries: Rich in antioxidants like anthocyanins, berries combat inflammation and oxidative stress, reducing the risk of chronic diseases like heart disease and diabetes.
2. Fatty fish: Omega-3 fatty acids in fish like salmon, mackerel, and sardines inhibit inflammation, promoting heart health and easing joint pain.
3. Turmeric: Curcumin, the active compound in turmeric, has potent anti-inflammatory properties, reducing inflammation and offering relief from conditions like arthritis.
4. Avocado: Rich in monounsaturated fats and antioxidants, avocados curb inflammation, enhance heart health, and support brain function.
5. Leafy Greens: Kale, spinach, and Swiss chard are abundant in antioxidants and vitamins, combating inflammation and bolstering overall health.
6. Ginger: Gingerol, found in ginger, has potent anti-inflammatory and antioxidant effects, alleviating nausea and muscle pain, as well as reducing inflammation markers.
7. Green Tea: Green tea reduces inflammation and protects against cell damage, promoting heart health and lowering cancer risk.
8. Walnuts: Omega-3 fatty acids and antioxidants in walnuts curb inflammation, improve heart health, and support brain function.
9. Cherries: Anthocyanins and antioxidants in cherries reduce inflammation, alleviate muscle soreness, and promote heart health.
10. Olive Oil: Oleocanthal in olive oil mimics the effects of anti-inflammatory drugs, reducing inflammation and supporting heart health.
11. Dark Chocolate: Flavonoids in dark chocolate curb inflammation, improve heart health, and enhance mood.
12. Oranges: Vitamin C and antioxidants in oranges reduce inflammation, boost immune function, and promote skin health.
13. Sweet Potatoes: Beta-carotene and antioxidants in sweet potatoes reduce inflammation, support eye health, and regulate blood sugar levels.
14. Bell Peppers: Vitamin C and antioxidants in bell peppers combat inflammation, boost immunity, and support eye health.
15. Mushrooms: Ergothioneine in mushrooms reduces inflammation, boosts immunity, and supports heart health.
16. Tart Cherries: Anthocyanins and antioxidants in tart cherries combat inflammation, ease muscle soreness, and promote recovery.
17. Flaxseeds: Omega-3 fatty acids and lignans in flaxseeds reduce inflammation, support heart health, and improve digestive health.
18. Garlic: Allicin in garlic fights inflammation, boosts immunity, and supports heart health.
19. Beets: Betalains and antioxidants in beets reduce inflammation, improve exercise performance, and support heart health.
20. Grapes: Resveratrol in grapes reduces inflammation, supports heart health, and may improve brain function.

5 Benefits of Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet offers a multitude of benefits. Here are five significant advantages of consuming these nutrient-rich foods:

1. Reduced Risk of Chronic Diseases: Chronic inflammation is linked to numerous diseases, including heart disease, diabetes, cancer, and neurodegenerative conditions like Alzheimer’s. Anti-inflammatory foods contain compounds that help reduce inflammation, lowering the risk of developing these serious health conditions.
2. Heart Health: Many anti-inflammatory foods, such as fatty fish rich in omega-3 fatty acids, olive oil, and nuts, have been shown to support heart health. Omega-3 fatty acids help lower triglycerides, reduce blood pressure, and prevent plaque buildup in arteries, ultimately reducing the risk of heart disease and stroke.
3. Improved Joint Health: For individuals suffering from conditions like arthritis, anti-inflammatory foods can provide relief from pain and stiffness. Foods like fatty fish, ginger, turmeric, and berries have anti-inflammatory properties that can alleviate joint inflammation and improve mobility.
4. Enhanced Immune Function: Antioxidants found in many anti-inflammatory foods help bolster the immune system by neutralizing harmful free radicals and supporting the body’s defense against infections and illnesses. Fruits like oranges and berries, as well as vegetables like leafy greens, are excellent sources of immune-boosting nutrients.
5. Better Digestive Health: Chronic inflammation in the digestive tract can lead to conditions such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Anti-inflammatory foods like ginger, turmeric, and fermented foods can help soothe inflammation in the gut, alleviate symptoms, and promote overall digestive health.

By focusing on whole, nutrient-dense foods rich in antioxidants, omega-3 fatty acids, and other anti-inflammatory compounds, you can optimize your health through your dietary choices.

Foods To Avoid On Anti-Inflammatory Diet

On an anti-inflammatory diet, it’s essential to minimize or avoid foods that promote inflammation and contribute to chronic health conditions. Here are some common culprits to steer clear of:

• Processed Foods: Foods high in refined sugars, unhealthy fats, and artificial additives can trigger inflammation. These include pre-packaged sugary snacks, fast food, processed meats, and packaged convenience foods.
• Refined Carbohydrates: White bread, white rice, and other refined grains have a high glycemic index, leading to spikes in blood sugar levels and inflammation. Opt for whole grains like brown rice, quinoa, and oats instead.
• Trans Fats: Found in partially hydrogenated oils used in fried foods, baked goods, and margarine, trans fats promote inflammation and increase the risk of heart disease. Choose healthier fats like olive oil, avocado, and nuts.
• Highly Processed Oils: Vegetable oils like corn, soybean, and sunflower oil are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. Use healthier alternatives like olive oil or coconut oil.
• Excessive Alcohol: Alcohol can disrupt gut health, promote inflammation, and weaken the immune system. Limit alcohol consumption and opt for moderation, choosing red wine in small amounts for its potential anti-inflammatory benefits.
• Sugary Beverages: Soda, fruit juices, and sweetened drinks contain high amounts of sugar, leading to inflammation and increased risk of chronic diseases. Opt for water, herbal tea, or unsweetened beverages instead.
• Highly Processed Meats: Processed meats like sausage, bacon, and deli meats contain additives and preservatives that can trigger inflammation. Choose lean cuts of unprocessed meat or plant-based protein sources like beans and legumes.

That brings us to one of the often biggest culprits of digestive inflammation — caffeine. 

Does Coffee Cause Inflammation? Understanding Caffeine & Inflammation

The relationship between caffeine and inflammation is complex and multifaceted. 

While some studies suggest that caffeine may have anti-inflammatory effects, caffeine is also well-known for having decidedly adverse effects on individuals with conditions like irritable bowel disease. 

Coffee specifically contains various bioactive compounds, including caffeine and polyphenols, which may influence inflammation differently. Caffeine has been shown to inhibit the production of pro-inflammatory molecules in some studies, potentially reducing inflammation. 

However, caffeine can also stimulate the release of stress hormones like cortisol, which may trigger inflammation in susceptible individuals or when consumed in large amounts.

Comparatively, green and white tea contain antioxidants and polyphenols like catechins, which possess potent anti-inflammatory properties. These compounds may help mitigate inflammation and oxidative stress, contributing to the overall health benefits associated with tea consumption. Tea also has less caffeine, averaging 30 to 50 mg per eight-ounce cup, compared to coffee’s 80 to 100 mg.

Additionally, the way coffee and tea are consumed can also impact their effects on inflammation. 

Highly processed and sweetened coffee beverages, such as flavored lattes and sugary coffee drinks, may exacerbate inflammation due to added sugars and unhealthy fats. In contrast, unsweetened and minimally processed tea varieties retain more of their natural anti-inflammatory compounds, making them a healthier choice for individuals looking to reduce inflammation.

What Can I Drink to Reduce Inflammation?

By avoiding inflammatory foods and focusing on whole, nutrient-dense options, you can help reduce inflammation in the body and support overall health and well-being.

Aside from dietary changes, reducing inflammation in the body can also be achieved through various lifestyle changes. Here are some simple tips you can incorporate into their daily routine:

• Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support proper bodily functions. Herbal teas and infused water can also provide additional hydration and anti-inflammatory benefits if you want to mix up your drinks.
• Manage Stress: Practice stress-reducing techniques such as meditation, yoga, or mindfulness to lower cortisol levels and reduce inflammation associated with chronic stress. Working these practices into your daily routine can work wonders for your long-term stress levels. 
• Get Regular Exercise: Engage in regular physical activity, such as walking, jogging, cycling, or swimming, to promote better circulation and reduce inflammation. Regular exercise impacts other aspects of your health as well, such as your sleep quality and mood. 
• Prioritize Sleep: Aim for seven to nine hours of quality sleep each night to support immune function, hormone regulation, and overall well-being. Establish a relaxing bedtime routine and create a comfortable sleep environment to improve sleep quality.
• Stay Consistent and Patient: Consistency is key when implementing lifestyle and dietary changes to reduce inflammation. Be patient and give your body time to adapt and respond to these positive changes over time.

By incorporating these simple tips into your daily routine, you can help reduce inflammation in your body and promote better overall health and well-being. 

However, if inflammation persists or worsens, seeking medical assistance and guidance from a healthcare professional is essential for proper evaluation and treatment.

Choose Fresh In Your Fridge for Your Anti-Inflammatory Meal Prep

If you live in the fast-paced city of Vancouver, finding time to buy and prepare anti-inflammatory meals can be a true challenge. At Fresh In Your Fridge, we provide local meal prep and personal chef services to customers all around Vancouver. From busy young professionals to growing families, Fresh In Your Fridge can help you stock up on the anti-inflammatory meals and snacks you need. 

Check out Fresh In Your Fridge today to learn more about our customized weekly meal prep services.