Foods that Reduce Inflammation

Inflamed tissues signal trouble and are a marker for pain and illness. Below is a listing of the top anti-inflammatory foods, along with common sense help to avoid chronic inflammation.

But first, to better understand why some foods increase inflammation, let’s examine the nature of inflammation. Recall having a little scratch that became pink and sore. The pink, or the “flame” part of inflammation indicates there’s extra heat. You cleaned and protected the scratch from further injury and three days later, it was fully mended. No big deal.

But if your scratch remained exposed and dirty, the inflammation would progress from pink to a more full-blown fire that, if unchecked, could literally burn up the tissues and turn them to “ashes” or, more precisely, the purplish-brown color of gangrene.

Inflammation, be it interior or exterior, is manageable at low levels, but if prolonged it can lead to ill health. Chronic inflammation creates a welcome environment for bacteria and virus to thrive. It also figures in heart disease, cancer, obesity, Alzheimer’s, type 2 diabetes and all autoimmune illnesses, as well as problems like hay fever and yeast infections.

So even though you can’t see internal inflammation, you can quell the flames and support mending. Fortunately, most whole and freshly prepared fruits, vegetables and natural meats are anti-inflammatory foods.

How do you reduce your consumption of inflammatory foods? Here’s an easy technique: Note symptoms when you eat inflammatory foods. Next, compare that level of discomfort with how much better you feel when you’re eating well. From there your renewed well-being will clearly inform your future choices.  See also Hay Fever Free.

Foods that Reduce Inflammation

Fruit:  blueberries, cherries (sweet and sour), currants, elderberries, goji berries, grapes and pineapple

Vegetables:  Beets, bok choy, cabbage, celery root, Chinese cabbage, dandelion greens, nopal (cactus), onion, seaweed (all varieties), yams and naturally fermented vegetables like kimchee and sauerkraut

Herbs, Spices and Tea: Alfalfa, bay, cardamom, cilantro, garlic, ginger, green tea, pepper (black) and turmeric

Nuts and seeds:  Brazil nuts, hemp seeds and walnuts

Enjoy the above foods in a varied diet of nutritionally balanced meals and note how this healing diet supports your overall physical health and well-being.

Avoid Foods that Increase Inflammation

Conversely, there are foods that exacerbate inflammation and so, to the best of your ability, minimize or avoid the following.

Sugar
Refined cooking oils, trans fats, butter substitutes
Factory-farmed meat and processed meats
Alcohol
Baked goods including bread
Cold breakfast cereals, crackers, and packaged snack foods
Dairy products
Soft drinks
Fruit juice
Candy and all artificial sweeteners
Additives

Note: Some people with autoimmune disease find that the nightshade vegetables (potatoes, tomatoes, eggplant and peppers) are inflammatory.