Foods that fight inflammation - Harvard Health (2024)

FAQs

What is the number one food to fight inflammation? ›

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Try to prevent inflammatory conditions, such as infection: Take measures to avoid infections that may cause chronic inflammation. HIV, hepatitis C, and COVID-19 are examples. Practicing safer sex, not sharing needles, and getting routine vaccinations are examples of effective preventive measures.

Anti-inflammatory foods to eat

vegetables, such as broccoli, kale, bell peppers, Brussels sprouts, cabbage, and cauliflower. fruit, especially deeply colored fruits like blueberries, pomegranates, grapes, and cherries. high fat fruits, such as avocados and olives. healthy fats like olive oil and avocado oil.

Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups a day. In fact, it's quite the opposite. According to a 2021 study in Nutrients, coffee may have anti-inflammatory effects on the body.

Foods that can be inflammatory: Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.

How to break the inflammation cycle? ›

“Exercise is the key to undoing ingrained chronic pain pathways. Exercise creates new brain cells and neural pathways. It also stimulates blood flow, and has an anti-inflammatory effect on discs in the spine,” says Dr. Isaac.

Acute inflammation should go away within a few days or weeks once the cause is under control. If you're experiencing any signs of long-term inflammation, you may want to make an appointment with your doctor. They can run some tests and review your symptoms to see if you need treatment for any underlying conditions.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains. What meat is anti-inflammatory? The Mediterranean diet includes anti-inflammatory omega-3 rich fatty fish.

Broccoli

Here's why. When you work out hard, your body produces inflammatory cytokines that do a number on your muscles (hello, tired, achy muscles!). Turns out, eating broccoli after a workout could nip that process in the bud.

Rich in anthocyanins that can calm inflamed tissues, tart cherry juice is the go-to fruit juice that people love to drink after a workout or just before sleeping. As its antioxidants can help improve recovery time after a workout, it can also reduce muscle soreness and inflammation.

Black, white, and green teas are rich in antioxidants and polyphenols which can help combat inflammation. Some herbal teas also have anti-inflammatory benefits. Many herbs and spices also contain compounds that can help combat inflammation.

Various functional foods, nutrients and vital components have shown to modify the inflammation response in the body. Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation.