Top 10 Foods that Fight Inflammation

Anti Inflammatory Foods

Feeling aches and pains lately? Redness on your skin? Feel extra tired? Are you overweight? Do you suffer from allergies? If so, this article is for you!

Inflammation is the body’s response to viruses, bacteria or stress. Diet and lifestyle are two of the primary causes of chronic inflammation. Stress, not enough sleep, a diet made up of highly processed foods, a sedentary lifestyle, smoking, etc. They all cause an inflammation response in your body.

Chronic inflammation can lead to health problems such as:

  • Heart Disease
  • Cancer
  • Obesity
  • Diabetes
  • Arthritis

There has also been some evidence that inflammation is connected to your gut health. So, eating a diet that is healthy for your gut will not only leave you feeling better but looking better too! Ironically, the foods that your gut likes best are also the ones that help reduce and prevent inflammation!

Adding these Top 10 Anti-Inflammatory Foods into your diet will not only help heal our body but also add color, flavor, and tons of nutrients.

Foods that Fight Inflammation

  1. Turmeric – This Anti-Inflammatory food is the crem dela crem of anti-inflammatory foods. It contains the active ingredient curcumin which has been proven to be more beneficial than many prescribed drugs. Add a sprinkle to eggs, oatmeal or even on your chicken. Or give this refreshing drink a try!
  2. Ginger  – Ginger contains natural chemicals that work in your stomach and intestines to reduce inflammation (did we just reference gut health? We think so!) Grate it on chicken, add it to salads or mix into your pancake batter. We are loving this Ginger Garlic Baked Chicken Recipe
  3. Bone Broth – Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals and reduces gut inflammation. Try using it as a soup base or even drinking it warm for a healthy snack. You can learn how to make your own bone broth here!
  4. Salmon – Salmon is one of the best types of fish you can eat on an anti-inflammatory diet due to its high omega-3 levels. You can bake, grill or saute a beautiful piece of wild caught salmon and serve it with a green veggie for an easy and healthy anti-inflammatory meal. This Garlic-Ginger Salmon Recipe is super easy! 
  5. Blueberries – Blueberries are full of phytonutrients which give them their anti-inflammatory abilities. These dark colored berries are also loaded with antioxidants for a double win.  Use blueberries on top of your oatmeal, in a salad or your favorite summertime smoothie. Or give them a whole new twist with this Blueberry Red Bell Pepper Salsa!
  6. Cherries – Cherries are on of the top anti-inflammatory foods. They are used frequently among endurance athletes to reduce muscle damage and pain during exercise. Eat cherries fresh, put them on top of oats or even drink their juice for maximum health benefits. Or give them a savory twist with this Rosemary Cherry Balsamic Roasted Chicken Dish
  7. Lentils – Not only are lentils full of fiber and a slow digesting carb so they don’t spike your blood sugar, but they are also an anti-inflammatory food and an excellent source of vegan protein. Use them in a side dish, a chilled summer salad or your favorite chili recipe. This Roasted Golden Beet Citrus and Lentil Salad is one dish we are definitely trying!
  8. Garlic -Garlic is naturally high in the antioxidant quercetin, known to help the body fight inflammation. Garlic also contains sulfur compounds that stimulate the immune system to fight disease. We probably don’t need to tell you how to use garlic, but just in case you are wondering you can mince it and add it to homemade salad dressings, soups, stews or even saute with a bit of olive oil and cook your favorite chicken dish like this 40 Cloves Of Garlic Chicken Recipe
  9. Walnuts – Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids. They are also rich in antioxidants, making them a double win! Top your oatmeal with them, add them into your baked cookies or homemade granola bars or even use them to crust chicken. Or better yet, give this Basil Walnut Pesto Recipe a try! It’s the perfect topping for your omega-3 packed salmon!
  10. Flax Seed – The Alpha-linolenic acids in flax seed give them a big boost of anti-inflammatory goodness. Just a sprinkle here and there will help boost those omega-3’s that reduce inflammation. Enjoy them sprinkled on oats, as a crust for chicken or fish or in a refreshing Blueberry Flax Superfoods Smoothie.

 

And the list goes on. There are well over 20 more incredible anti-inflammatory foods out there. Get creative. Switch up which you use and how you use them based on the seasons, the colors, the flavors and your palate. The combinations to reduce inflammation (and heal your gut) are endless.

 

Now You’re In The Know

Foods that Fight Inflammation

About the Author

Sarah Kesseli
Sarah Kesseli is a Certified Eating Psychology & Intuitive Eating Counselor at www.sarahkesseli.com She spent the first eight years of her career working in the fitness industry before making the jump into the food, ‘mood’ and nutrition side of the wellness world. Sarah also creates healthy and simple recipes on her website Ingredients Of A Fit Chick as well as for a few well-known, industry leading companies. In her free time, Sarah loves to attend yoga classes, hike, read and spend time at the beach.

2 Comments on "Top 10 Foods that Fight Inflammation"

  1. Thank you Sarah Kesseli.

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