Top 20 Anti-Inflammatory Foods for Arthritis & Chronic Illness
Consuming more of the top 20 anti-inflammatory foods is beneficial to people with inflammatory conditions like arthritis and also to people who are generally healthy. A diet that’s high in fiber, good fats, vitamins, and minerals is good for your whole organism.
The top anti-inflammatory foods contain immune system-boosting nutrients like vitamins and minerals, healthy fats like omega-3, and antioxidants. Luckily, many of these foods are delicious and easy to add to your everyday meals.
The Top 20 Anti-Inflammatory Foods to Incorporate into Your Diet
The benefits of maintaining a well-balanced, healthy diet are well known. An anti-inflammatory diet tends to be rich in foods that are high in nutrients that will benefit your whole body and promote healthy cartilage in your joints. This is especially important for people with chronic illnesses such as arthritis, including those who use mobility aids.
Add several of these ingredients regularly to your diet to help reduce systemic inflammation and promote health:
1. Berries
Berries are one of the best anti-inflammatory foods because they are rich in vitamins and also anthocyanins, which are a kind of antioxidant. Anthocyanins can reduce inflammation and lower the risk of developing diseases such as cancer.
Berries can be eaten in many different ways: raw, in yogurt, oatmeal, or smoothies, or in desserts to add a sweet touch.
2. Fatty Fish
Certain fatty fish like salmon, tuna, anchovies, sardines, herring, and mackerel offer some anti-inflammatory benefits. These fish are typically high in omega-3 fatty acids that can help to fight inflammation. Research suggests omega-3s can improve brain and heart health as well as boost the immune system.
These different types of fish go perfectly with a side of potatoes or vegetables for a healthy midweek dinner. Bake them on a sheet in the oven for a delicious meal with anti-inflammatory properties.
3. Olive Oil
Olive oil, especially extra virgin olive oil, contains properties that fight inflammation. The antioxidant oleocanthal contains properties that decrease inflammation through a similar pathway to ibuprofen. Olive oil as part of a Mediterranean diet is linked to several health benefits including a lower risk of heart disease, cancer, and obesity.
Try substituting butter or margarine with olive oil when cooking. Use it with lemon and garlic in pasta, salads, or on vegetables for a delicious, anti-inflammatory feast.
4. Avocados
Avocados are classed as a "superfood" due to the many health benefits they offer. Avocados are full of omega-3 fatty acids, fiber, potassium, antioxidants, and magnesium. Avocados contribute to a reduced risk of cancer and heart disease and are anti-inflammatory.
Add avocados to salad or eat them on toast, tacos, or on their own as a healthy snack.
5. Tomatoes
Most people will eat tomatoes in some way, whether it's in pasta sauce or as part of a delicious salad. Tomatoes are high in vitamin C and lycopene which give them their anti-inflammatory properties.
6. Broccoli
Another classic side, broccoli contains a number of nutrients that combat inflammation. These include potassium, sulforaphane, and magnesium.
Broccoli is delicious sauteed or baked with olive oil, lemon juice, garlic, and pepper or raw in salads.
7. Almonds
Nuts are an important part of a healthy diet as they provide protein and healthy fats. Almonds are high in fiber, omega-3 fats, magnesium, calcium, and zinc. Eat almonds lightly roasted without any added oil or salt.
Almonds are great alone as a snack or as a topping for oatmeal, yogurt, or cakes.
8. Seeds
Seeds are an excellent way to incorporate fiber and healthy fats into your diet. Chia and flax seeds also contain omega-3 fatty acids which are great for fighting inflammation.
Chia seeds are ideal as a breakfast option in yogurt or smoothies. Flax seeds can also be sprinkled onto yogurt or oatmeal to give a nutty flavor to your breakfasts.
9. Peppers
Many different peppers are known for reducing inflammation. Red bell peppers, black pepper, and spicy peppers like jalapeños and chili peppers can reduce inflammation in your body.
There are many ways to incorporate peppers into your diet. Add them to pasta sauces, casseroles, bowls, salads, sandwiches, tacos, or omelets.
10. Citrus Fruits
Citrus fruits like oranges, lemons, limes, and grapefruit are full of vitamin C and antioxidants.
Citrus fruits are delicious as a snack or as part of your breakfast. Add some lemon juice to fish, vegetables, salad, or spicy food for an extra punch of flavor. Be careful when consuming processed fruit juice with added sugar as the sugar is more likely to promote inflammation.
11. Walnuts
The Arthritis Foundation reports that walnuts can lower C-reactive protein (CRP), which is linked with a higher risk of cardiovascular disease and arthritis.
Eat them as a stand-alone snack, or use them to top yogurt, oatmeal, or cakes.
12. Grapes
Both green and red grapes offer anti-inflammatory benefits as they are high in anthocyanins. Eat grapes alone, as part of a fruit salad, or even add them to a savory salad.
13. Leafy Greens
Leafy greens should be something we aim to eat regularly as they offer many health benefits. Green leafy vegetables include kale and spinach which contain beta-carotene.
Many people like to use leafy greens in smoothies but they're versatile and have a wide range of applications. Use them as an alternative to lettuce or as a base for a pasta sauce.
14. Ginger
Ginger is another food that has many different health benefits. Ginger has a strong flavor, so use it sparingly if you're not used to it.
Ginger can give a punch to smoothies, noodles, salmon, or any dressing or sauce. Many people like to add it to hot water to make a spicy tea.
15. Turmeric
Turmeric is the basis for many curries but it isn't limited to Indian food. Turmeric has anti-inflammatory and antioxidant properties that can help combat infections and various cancers.
Add a bit of turmeric to roasted vegetables or soup for more flavor and a beautiful yellow color.
16. Legumes
There are many different types of legumes you can incorporate into your diet to consume more fiber and phytonutrients. Legumes, beans, and pulses that have anti-inflammatory effects include chickpeas, black beans, kidney beans, and lentils.
Garbanzo beans (chickpeas) are the basis of falafel and hummus. Use beans to supplement or replace meat in tacos, chili con carne, or salads. Lentils can also be used to make delicious soups in winter.
17. Green Tea
Green tea is packed with catechins (another type of antioxidant), which can reduce inflammation.
Green tea can be taken as a healthy, hydrating, and delicious morning drink and offers a healthier alternative to sugar-laden coffees.
18. Cherries
This is another delicious fruit that is rich in antioxidants and can decrease inflammation. Cherries make for a lovely summer snack in picnics or can be added to smoothies, cakes, and other desserts.
19. Garlic
Garlic isn't only useful for flavor, it's also one of the best foods for fighting chronic inflammation. Garlic contains diallyl disulfide that helps your body combat inflammation.
Garlic is a versatile Allium vegetable that you can add to almost any savory meal. For the highest levels of allicin, chop or crush the garlic and let it sit for 10 minutes before cooking it.
20. Dark Chocolate or Cocoa
Not all anti-inflammatory foods are fruit or vegetables; dark chocolate is also rich in antioxidants that reduce inflammation. Though cocoa is very healthy for the body, only dark chocolate with at least 70% cocoa is beneficial for fighting inflammation.
A small amount of dark chocolate is a healthy snack alone or added to fruit to benefit from the anti-inflammatory properties of both.
Inflammation-Promoting Foods to Avoid
Some foods can have the opposite effect and trigger or worsen inflammatory conditions. Foods that can cause inflammation fall into different categories:
Processed Foods that Cause Inflammation
It may be worth decreasing or even cutting out your consumption of processed foods such as:
White bread and pastries
Fried foods
Heavily processed snacks like cookies and chips
Soda
Any foods that are particularly high in sugar or trans fats
Animal Products that Can Cause Inflammation
Red meat is best avoided or eaten in moderation if you have an inflammatory condition. In addition, reduce your consumption of:
Lunch meats or processed meats
Hot dogs
Bacon
Cured meats
Margarine, shortening, and lard
Healthier, more natural products like fruits and vegetables or whole grains are easier for the body to digest and keep the body running smoothly. However, over-consumption of processed foods can cause a change in the bacteria that live in your gut. This change in bacteria can alter the way your immune system functions, leading to chronic inflammation.
Rules of Thumb to Incorporate More Anti-Inflammatory Foods into Your Diet
Those interested in consuming a healthier diet rich in anti-inflammatory foods can follow some simple rules of thumb to reduce their risk of illnesses like heart disease and arthritis:
Eat mostly natural, unprocessed foods. A diet packed with natural foods will help you feel better and can help you lose weight as well as lower inflammation.
Add leafy greens to your diet. Try substituting lettuce for alternatives like spinach and kale for a more mineral-rich diet.
Switch to extra virgin olive oil. Avoid margarine and lard. A good olive oil is a delicious and much healthier alternative.
Eat fatty fish. Use fish as your protein source instead of red meat or processed meats at least once a week.
A Healthy Diet Can Help With Chronic Health Conditions
Following a healthy diet and an active lifestyle are known for promoting well-being and helping people maintain a healthy weight. Your diet's ability to fight inflammation is just as important, especially for people with an inflammatory condition.
The good news is that most of these products are relatively inexpensive and are readily available in our home city of Denver and around the United States. Gradually start introducing ingredients from the low-inflammation list and cutting down on foods in the inflammation-promoting list and—coupled with a healthy lifestyle—you should soon start to see some positive change!