Inflammation gets a lot of attention in conversations about health and nutrition, and for good reason. It is connected to everything from injuries and infections to chronic health conditions. But inflammation itself is not always the enemy.
In fact, inflammation is an important part of your body’s natural defense system. If you cut your finger, catch a virus, or sprain an ankle, your immune system responds by triggering inflammation to help protect and heal the affected area. This type of short-term, or acute, inflammation is normal and beneficial.
The concern is chronic inflammation, which can persist over longer periods of time. Many factors can contribute to chronic inflammation, including certain health conditions, smoking, ongoing stress, inadequate sleep, excess body fat, lack of physical activity, and diet.
While there is no single food that can magically “turn off” inflammation, what we eat on a regular basis can help create an overall dietary pattern that supports better health.
Start by Cutting Back on Highly Processed Foods
One of the best places to begin is not necessarily by adding a trendy new superfood. Instead, look at the foods that make up most of your diet.
Diets high in ultra-processed foods, refined carbohydrates, added sugars, and certain unhealthy fats tend to offer fewer of the nutrients our bodies need. Fried foods and heavily processed meats can also crowd out healthier options.
That does not mean you can never eat french fries, cookies, chips, or other favorite foods. A healthy diet does not have to be an all-or-nothing proposition.
Instead, think about frequency. If highly processed foods make up a large portion of your daily diet, gradually replace some of them with foods closer to their natural form. Swap a packaged snack for fruit and nuts. Choose grilled chicken instead of fried chicken. Replace sugary cereal with oatmeal topped with berries. Cook at home more frequently when possible.
Small substitutions can make a big difference over time.
Fill Your Plate With Color
If you want an easy way to identify foods that can be part of an anti-inflammatory diet, head to the produce section.
Fruits and vegetables contain vitamins, minerals, fiber, and plant compounds called phytochemicals. Many of these compounds have antioxidant and anti-inflammatory properties.
Try adding a variety of colors to your meals. Excellent choices include:
- Berries, including blueberries, strawberries, raspberries, and blackberries
- Cherries and grapes
- Oranges and other citrus fruits
- Apples
- Tomatoes
- Leafy greens such as spinach, kale, and collard greens
- Broccoli, cauliflower, and Brussels sprouts
- Bell peppers
- Carrots and sweet potatoes
- Onions and garlic
Rather than focusing on one “superfood,” aim for variety. Different plant foods provide different nutrients, so eating the rainbow really can be useful advice.
Add Healthy Fats
Not all dietary fat is the same. Foods containing unsaturated fats and omega-3 fatty acids can be valuable additions to a heart-healthy, anti-inflammatory eating pattern.
Fatty fish are particularly good sources of omega-3s. Salmon, sardines, trout, tuna, and mackerel are good options. If fish is not your favorite, plant-based foods such as walnuts, chia seeds, and flaxseeds can provide beneficial fats, too.
Other good choices include avocados, olives, olive oil, nuts, and seeds.
Try replacing some foods high in saturated fat with these options. For example, use olive oil in a homemade salad dressing, sprinkle walnuts over oatmeal, or add avocado to a sandwich.
Do Not Forget Fiber
Fiber does much more than help keep your digestive system regular. Fiber-rich foods support a healthy gut microbiome and can be an important part of an eating pattern associated with lower levels of inflammation.
Whole grains such as oats, brown rice, barley, quinoa, and whole-wheat products are excellent choices.
Beans and legumes deserve a spot on the list, too. Black beans, chickpeas, kidney beans, lentils, and peas provide fiber, plant-based protein, vitamins, and minerals. They are also inexpensive and easy to add to soups, salads, tacos, grain bowls, and other meals.
Spice Things Up
Herbs and spices can add flavor without relying on excessive salt, sugar, or heavy sauces.
Ginger and turmeric are particularly well known for compounds that have been studied for their potential anti-inflammatory effects. Garlic, cinnamon, rosemary, and other herbs and spices also contain beneficial plant compounds.
You do not need to take large doses or purchase expensive supplements. Try incorporating herbs and spices naturally into your cooking. Add cinnamon to oatmeal, ginger to a stir-fry, turmeric to soup, or fresh herbs to roasted vegetables.
Think About Your Whole Lifestyle
Food is important, but inflammation is more complicated than what is on your dinner plate.
Regular physical activity, adequate sleep, maintaining a healthy weight, avoiding tobacco, limiting alcohol, managing stress, and keeping chronic health conditions well controlled can all contribute to better overall health.
Most importantly, avoid thinking of an anti-inflammatory diet as a short-term cleanse or restrictive program. There is no need to eliminate entire food groups unless your healthcare provider has recommended doing so for a specific medical reason.
Instead, build a sustainable eating pattern around vegetables, fruits, whole grains, beans, nuts, seeds, healthy fats, and lean sources of protein while reducing your reliance on highly processed and fried foods.
This month, we are putting those ideas into practice with an anti-inflammatory recipe featuring colorful vegetables, healthy fats, fiber, and plenty of flavor. It is a great reminder that eating for your health does not have to mean sacrificing the foods and flavors you enjoy.
And if you have questions about inflammation, nutrition, weight management, or how your diet may affect an existing health condition, talk with your Horizon Family Medical Group healthcare provider. Together, you can develop an approach that makes sense for your health, your lifestyle, and your long-term goals.