Foods that Fight Inflammation

Inflammation is a normal bodily function that occurs when you are injured or you have an illness, such as arthritis, diabetes, high blood pressure, asthma, IBD or other common diseases. Inflammation has been shown to be the root cause of these diseases and many more. Evidence has shown that dietary patterns rich in foods of plant origin, such as fruits and vegetables, can help lower the risk of diseases.

Inflammation is not necessarily bad for the body, since it helps protect the body from illnesses and is the bodies way of healing. You may notice that the area of injury will swell, as well as become hot and red. This is the immune systems response to injury. However, if the immune system overreaches to illnesses or injuries, it may cause autoimmune disorders, causing arthritis or IBD.

Eating a diet rich in anti-inflammatory foods can help promote a healthy inflammatory response.

Top Anti-Inflammatory Foods


  1. Green Leafy Vegetables

    Green leafy vegetables are high in antioxidants that help reduce stress caused by free radicals. It is easy to add these vegetables to your diet by adding kale or spinach to smoothies or sautéing Swiss chard with olive oil and garlic.

  2. Ginger

    Ginger has many health benefits that help with inflammation. It is anti-bacterial and anti-disease. This root contains gingerols that inhibit joint swelling. Ginger can be made into a tea by adding chunks of the root to hot water and boiling it. It can also be added to stir fries and many more dishes.

  3. Turmeric

    Turmeric contains curcumin, which helps with inflammation. It is known to help with arthritis, by reducing the swelling of the joints. Black pepper has been shown to bring out the beneficial properties of turmeric. Turmeric can be found in capsule form, however, it is a tasty spice that can be easily added to various dishes.

  4. Beets

    Beets contain phytochemicals, like ascorbic acid, carotenoids and flavonoids. It contains betaine, which is a strong antioxidant and has anti-inflammatory properties. It also increases your metabolism and boosts your mood

  5. Broccoli

    This vegetable contains potassium, magnesium, vitamin C, beta-carotene, vitamin B and Vitamin E. Its antioxidants help reduce inflammation and the risk of developing cancer.

  6. Blueberries

    Blueberries contain quercetin. This antioxidant is found citrus, olive oil and other berries. It fights inflammation and cancer. It has been shown to reduce inflammation in the gut and colon, while also slowing cognitive decline and improve memory.

  7. Pineapple

    Pineapples contain bromelain, which fights blood clotting and inflammation. It is a digestive enzyme that has been shown to stop blood platelets from building up along the walls of blood vessels, which causes heart attacks. It is high in Vitamin C, B1, potassium and magnesium.

It is also important to avoid foods that increase inflammation. These foods include many processed foods that are high in saturated and trans fatty acids. Likewise, refined sugars and carbohydrates also cause inflammation. Not only do these foods increase inflammation but also they can cause obesity and many diseases associated with it. It is essential to also develop a regular routine of exercising to reduce inflammation.


Serafini, M., Peluso, I., & Raguzzini, A. (2010). Flavonoids as anti-inflammatory           agents. Proceedings of the Nutrition Society, 69(3), 273-278.             doi:10.1017/S002966511000162X




18 responses to Foods that Fight Inflammation

  1. Great checklist. I am trying to incorporate more beets in to my diet since they have some other great properties for running health. I’ll be honest they’re not my favorite.


  2. Tony says:

    HI! Thanks for stopping by my blog and liking my post on the impact of exercise on the brain. I envy you your youth in getting into health and fitness. I am an old retired guy and didn’t get into it till the last 10 years. You have a lifetime of spreading good health and good health information in front of you. Nice post on fighting inflammation! P.S. Love the Udon noodle pun.


  3. Hi i like your blog very interesting and informative.
    Thank you for visiting my blog. I look forward to sharing more recipes online.


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