Benefits of an Anti-Inflammatory Diet

Foods That Can Cause Inflammation

Many of the same foods that are known to be unhealthy are considered inflammatory foods. They include:

• red meat
• processed meats including lunch meat, salami, bacon and sausage
• lard or shortening
• fried foods
• trans fats found in commercial baked goods including cakes, pies and cookies
• refined carbs like white bread and pasta
• high-sugar foods including sodas, sports drinks and candy

While those foods may be somewhat obvious because of their high calorie, sugar or fat content, there are a few sneaky foods you might not think are poor choices. If you're trying to keep inflammation away, watch out for:

• microwave popcorn
• margarine
• nondairy coffee creamer
• refrigerated dough including rolls and biscuits​

If you're looking to get rid of inflammation or keep it away, these foods can help:

• Berries – Berries have anthocyanins, antioxidants that are said to have anti-inflammatory effects.
• Fatty fish – Omega-3 fatty acids are known as inflammation fighters.
• Nuts and seeds – They're another source of Omega-3 fatty acids.
• Broccoli – The antioxidant sulforaphane lowers two key inflammation-producing molecules.
• Green tea – This drink is rich in antioxidants and anti-inflammatory properties.
• Peppers – Anti-inflammatory antioxidants and vitamin C make bell peppers and chili peppers a great choice.
• Grapes – This fruit has two powerful inflammation-reducing antioxidants, including resveratrol, which studies show has protective qualities against cardiac inflammation.
• Turmeric – Curcumin in turmeric is a powerful anti-inflammatory compound that's been shown to lower inflammation in arthritics and diabetics.
• Extra virgin olive oil – This healthy fat has oleocanthal, an antioxidant that's been studied for its ibuprofen-like anti-inflammatory effects.
• Dark chocolate – This treat isn't just rich in taste; it's also full of antioxidants and anti-inflammatory flavanols.
• Tomatoes – The antioxidant lycopene has been studied for its anti-inflammatory effects on several types of cancer.
• Cherries – Cherries have antioxidants that are known to decrease inflammation. More recent studies have focused on the health benefits of tart cherries.

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