Studies have shown that there are foods that can help with lowering inflammation in the body. In general, these foods are classified as alkaline foods and/or an anti-inflammatory diet and there is a lot of information out there that looks at the benefits of having a more alkaline diet as opposed to eating an inflammatory diet.
With inflammation, it’s necessary to look at both sides of the coin – inflammation can support our body to defend against an infection or injury but if the inflammation stays in our body for long time, it can become chronic and lead to various diseases.
Not only food but also physical and emotional stress, drugs and alcohol, pharmaceuticals, parasites, chemicals and traumas can cause inflammation. Once we have inflammation, food should always be considered with other measures as a support to reduce and heal. Foods to consider include a wide range of vegetables, fruits, spices and teas.
Here are the top anti-inflammatory foods that made my list
Turmeric
This spice is definitely my number one hero when it comes to inflammation. As a spice it has an earthy flavour and is used in curries and lots of Indian recipes. Its primary compound is curcumin which, due to its powerful anti-inflammatory effect, has been researched extensively.
When dealing with inflammation, especially with chronic inflammation, only using turmeric as a spice might not supply the higher amounts of curcumin needed, so supplementation with a high quality and high strength Curcumin would be recommended. Some studies have even shown this to be more effective and with no side-effects compared with anti-inflammatory pharmaceuticals.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8572027
Broccoli
Yes, broccoli made the list again as one of the foods I personally would include in everyone’s diet regardless of whether there is a health issue or not. No matter what health issue you are confronted with, the highly nutritious broccoli will support. It not only has anti-inflammatory substances but is also high in potassium and magnesium, antioxidants, flavonoids, and carotenoids. All these substances work together to lower chronic inflammation and oxidative stress.
References: https://pubmed.ncbi.nlm.nih.gov/23992556 and https://pubmed.ncbi.nlm.nih.gov/25054107
Berries
Berries in general, like blueberries, raspberries, blackberries and strawberries, are not only packed with vitamins, minerals, enzymes and fibre but also contain anthocyanins, an antioxidant that has anti-inflammatory effects.
Blueberries and other dark coloured berries also contain quercetin, a flavonoid that has been shown to fight inflammation, boost Natural Killer Cell production in the body and even support with cancer.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214562 and https://nutritionfacts.org/topics/blueberries
Beetroot
Packed with high amounts of antioxidants, magnesium, manganese, potassium, iron, folate, Vitamin C and fibre, beetroot is generally known to support the cell repair caused by inflammation and therefore is an anti-inflammatory food.
References: https://www.unisa.edu.au/media-centre/Releases/2022/beetroot-boosts-sporting-performance-in-athletes and https://nutritionfacts.org/topics/beets
Celery
Some recent studies of Celery and celery juice have highlighted its antioxidant and anti-inflammatory abilities. It is also a low calorie and nutrient rich food containing fibre, vitamins K, A and C, calcium, iron and potassium. It contains some natural sodium but is considered a low sodium food.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871295
Leafy Greens
Leafy greens like silver beet (chard), spinach, kale, mustard leaves, beetroot leaves, asian and collard greens are all known to fight inflammation due to their antioxidants, vitamins and phytonutrients, especially Vitamin K which is well-known for its anti-inflammatory and oxidative stress reducing effect.
Reference: https://journals.sagepub.com/doi/abs/10.1177/1559827619894954
Capsicum and red banana chilli
Both contain antioxidants including quercetin and Vitamin C which provide a powerful anti-inflammatory effect. Red banana chillis also contain sinaptic and ferulic acid which have been shown to reduce inflammation and support healthier ageing.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4812465 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432674
Flaxseed meal
This provides an amazing source of fibre, protein, Omega 3, minerals, antioxidants and phytonutrients, supporting not only healthy ageing, hormone balance, digestive health and cellular health but also a strong anti-inflammatory affect.
Reference: https://nutritionfacts.org/video/benefits-of-flax-seeds-for-inflammation and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808865
Chia Seeds
Chia seeds are an antioxidant, anti-inflammatory powerhouse also containing essential fatty acids, Vitamin A/B/E/D, minerals including strontium, sulphur, iron, iodine, manganese, magnesium, thiamine and niacin; very beneficial also for cardiovascular health due to the lowering effect on blood pressure and cholesterol, as well as reversing oxidative stress that can lead to atherosclerosis.
Dark chocolate and cacao
This time chocolate is on the list, not to avoid but rather have in moderation and by chocolate we are talking about 85% or more plant based dark chocolate or even 100% cacao. The antioxidant in it helps reduce inflammation and is linked to healthier ageing. Some studies also suggested that it can improve vascular function, lower blood pressure, arterial stiffness and support the endothelial cells.
Reference: https://pubmed.ncbi.nlm.nih.gov/31817669 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924162
Tomatoes
Tomatoes are high in potassium, beta carotene, vitamin c and lycopene which is a strong antioxidant and therefore has anti-inflammatory properties.
Lycopene is known to reduce cancer risk and enhance the immune system. This substance is not only in the red tomato but also in the green, orange and yellow tomato. It was linked in stopping cancer tumour growth in high doses. Supplementing with it has not only helped to reduce the size in tumours in men with prostate cancer but also stopped the cancer from spreading. Cooking tomatoes will improve the absorption of lycopene.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8880080 and https://pubmed.ncbi.nlm.nih.gov/17053426
Decaf green tea
Decaf green tea and decaf matcha green tea has been linked to reduced risk of cancer, Alzheimer’s disease, heart disease, obesity and other diseases. Most of these benefits are put down to its antioxidant and anti-inflammatory properties. EGCG is one of these substances that is known to inhibit inflammation by reducing production and damage of pro-inflammatory cytokines in your cells.
Proinflammatory cytokines are positive mediators of inflammation, that occur in a wide range of infections, being molecules that are released with inflammation. This is popularly known as the proinflammatory cytokine response.
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234133
Here is the opposing list as well – all food that are linked to causing, triggering or keeping Inflammation active in the body:
- All Dairy Products
- Red meat such as beef, veal, venison and lamb
- All processed meat including ham, sausages, bacon, salami and spam
- Commercially bake goods such as cookies, cakes, pies, buns, and brownies
- Bread and pasta – containing wheat, barley, rye, spelt, semolina, freekeh and kamut
- All white and refined flour
- Refined carbs
- Deep fried food
- Sweets, high fructose corn syrup and high sugary food
- Soft drinks, canned tea, sport drinks, soda, cordial …
- Transfat and Transfat containing food like margarine, microwave popcorn, creamers …
- Processed Corn
- Artificial Chemicals, Additives and Preservatives
- High salt food
- Ultra-processed foods
- Alcohol
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415636 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058108 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9721234
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