Inflammation is a natural process that helps the body heal from injury or infection. However, when it becomes chronic, inflammation can lead to serious health issues such as heart disease, diabetes, and arthritis. Diet is a major factor in managing inflammation; certain foods can help reduce inflammation while others can worsen it. Anti-inflammatory foods like berries, dark leafy greens, and dark chocolate are rich in nutrients that help fight systemic inflammation.

Top 10 anti-inflammatory foods

1. Berries

Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants, particularly anthocyanins, known for their anti-inflammatory properties. These compounds help reduce inflammation and lower the risk of heart disease and certain cancers.

How to get more: Add them to smoothies, oatmeal, or eat them as a snack.

2. Dark, leafy green vegetables

Vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals, including vitamin C, which helps combat inflammation. They are also high in fiber, which supports gut health and reduces inflammation in the digestive tract.

How to get more: Use them in salads, stir-fries, or add them to smoothies for an extra nutrient boost.

3. Spices (ginger, turmeric, etc.)

Certain spices, especially ginger and turmeric, are powerful anti-inflammatory foods with potent anti-inflammatory effects. Turmeric contains curcumin, which has been shown to significantly reduce inflammation, while ginger helps to inhibit the production of inflammatory markers in the body.

How to get more: Add fresh ginger to tea, smoothies, or stir-fries, and use turmeric in curries, soups, or as a seasoning for roasted vegetables.

4. Fatty fish

Cold-water fatty fish like salmon, mackerel, anchovies, and sardines are excellent sources of anti-inflammatory omega-3 fatty acids. Omega-3s help to reduce levels of pro-inflammatory proteins and lower the risk of heart disease and other inflammation-related conditions.

How to get more: Grill or bake fatty fish for dinner, or add canned sardines or salmon to salads and sandwiches.

5. Avocados

Avocados are rich in heart-healthy monounsaturated fats, fiber, and antioxidants, all of which help fight inflammation. They contain compounds like carotenoids and tocopherols, which are associated with a reduced risk of cancer and other inflammatory conditions.

How to get more: Spread avocado on toast, add it to salads or smoothies, or enjoy it alone with seasoning as a healthy snack.

6. Broccoli

Broccoli, along with other cruciferous vegetables like Brussels sprouts and kale, is a potent anti-inflammatory food. It contains sulforaphane, an antioxidant that helps reduce inflammation by lowering cytokines and NF-kB, molecules that drive inflammation in the body.

How to get more: Steam or roast broccoli as a side dish, add it to stir-fries, or blend it into soups for a nutrient-dense meal.

7. Green tea

Green tea is loaded with antioxidants, particularly epigallocatechin-3-gallate (EGCG), which has strong anti-inflammatory properties. Research suggests that EGCG can help reduce cellular inflammation and protect against diseases such as heart disease, cancer, and Alzheimer’s.

How to get more: Enjoy a cup of green tea daily, or use matcha powder in smoothies for a concentrated antioxidant boost.

8. Mushrooms

Mushrooms, especially shiitake and portobello, are rich in phenols and antioxidants, offering significant anti-inflammatory benefits. Their compounds help protect against cell damage and support immune function.

How to get more: Add mushrooms to soups and pasta or roast them as a side dish.

9. Grapes

Grapes, particularly red and purple varieties, are packed with anthocyanins and resveratrol, antioxidants that help fight inflammation. Research shows that resveratrol can protect against inflammatory diseases like heart disease and diabetes.

How to get more: Eat grapes as a snack, add them to salads, or enjoy a glass of red wine in moderation.

10. Dark chocolate

Dark chocolate is a delicious treat with powerful anti-inflammatory effects, thanks to its high content of flavanols. These compounds improve blood vessel function and reduce inflammation, potentially lowering the risk of heart disease and diabetes.

How to get more: Choose dark chocolate with at least 70% cocoa content and enjoy it as an occasional treat, or add cocoa powder to smoothies and desserts.

The problem with inflammation

Inflammation is a natural response of the immune system to injury or infection. It helps the body heal and fight off harmful agents. However, the problem arises when inflammation becomes chronic. Unlike acute inflammation, which resolves quickly, chronic inflammation can persist for months or years. This prolonged state of inflammation is linked to a range of serious health issues, including heart disease, diabetes, cancer, and autoimmune disorders. Chronic inflammation can damage healthy cells, tissues, and organs, potentially leading to long-term harm and increased disease risk.

What contributes to inflammation?

Several internal and external factors contribute to chronic inflammation. Lifestyle choices, environmental irritants, and untreated health conditions can all lead to persistent inflammation in the body. When these irritants remain over time, the immune system stays in a constant state of alert, which can cause long-term harm and increase the risk of diseases like diabetes, heart disease, and cancer. Here are some of the key contributors:

• Irritants (air pollution, chemicals, etc.): Exposure to air pollution, industrial chemicals, and toxins can trigger the immune system. This is especially common in the construction industry. Over time, these irritants cause oxidative stress, promoting chronic inflammation and leading to conditions like respiratory diseases​.
• Diet: A diet high in processed foods, refined sugars, and unhealthy fats can lead to inflammation. Ultra-processed foods promote the release of pro-inflammatory markers in the body, damaging gut health and increasing the risk of heart disease and metabolic disorders​.
• Smoking and alcohol: Smoking introduces toxins that directly inflame the lungs, leading to chronic respiratory conditions. Excessive alcohol consumption also damages the liver and triggers inflammatory responses throughout the body​.
• Illness (pathogens, bacteria, etc.): Chronic infections, or untreated acute infections, can lead to a sustained immune response. In some cases, persistent inflammation from bacterial or viral infections can cause tissue damage and long-term health issues​.
• Untreated acute inflammation: If acute inflammation (such as from an injury or infection) isn’t resolved, it can turn into chronic inflammation. This ongoing immune response continues to attack the body’s tissues, leading to further damage​.
• Stress: Chronic stress triggers the release of inflammatory chemicals and hormones, which can affect nearly every system in the body and increase the risk of conditions like high blood pressure and high cholesterol​.
• Age: The immune system becomes less efficient at resolving inflammation as we age. This leads to a higher likelihood of chronic inflammation, contributing to age-related diseases such as arthritis and Alzheimer’s disease​.

Inflammatory foods to avoid

While some foods are known to reduce inflammation, many common foods can trigger or worsen it, especially when consumed regularly. Diets high in processed ingredients, added sugars, and unhealthy fats contribute significantly to chronic inflammation, which in turn raises the risk of diseases like heart disease, diabetes, and even some cancers. Here are some of the biggest inflammatory offenders:

• Ultra-processed foods (microwave meals, sugary cereals, packaged snacks): These foods often contain artificial additives, unhealthy fats, and high levels of sugar, which promote inflammation and negatively affect the gut microbiome.
• Refined carbohydrates (white bread, pasta, pastries): Foods made from refined flour spike blood sugar levels quickly, triggering an inflammatory response and contributing to insulin resistance over time.
• Processed meats (bacon, sausages, hot dogs): These meats are high in preservatives and saturated fats, which raise inflammatory markers such as CRP and IL-6 in the body.
• Trans fats (margarine, store-bought cookies, fried foods): Trans fats increase inflammation by boosting the production of pro-inflammatory cytokines and have been linked to a higher risk of heart disease and diabetes.
• Sugary beverages (soda, energy drinks): Drinks high in added sugar cause insulin spikes and inflammation. Overconsumption of sugary drinks is also linked to obesity, a condition that itself drives chronic inflammation.
• Vegetable and seed oils high in omega-6 fatty acids (corn oil, soybean oil): While omega-6 fats are essential in moderation, an imbalance between omega-6 and omega-3 fats can promote inflammation. Diets overly reliant on these oils are associated with a higher risk of chronic inflammatory diseases.
• Excessive alcohol consumption: Regular alcohol intake can trigger inflammation, especially in the liver, and contribute to diseases like alcoholic liver disease and rheumatoid arthritis.

Reducing or eliminating inflammatory foods from your diet can help lower your body’s inflammatory response and reduce the risk of inflammation-related diseases.

Bottom line

Managing inflammation through diet is crucial to preventing chronic diseases like heart disease, diabetes, and certain cancers. By incorporating anti-inflammatory foods such as berries, leafy greens, fatty fish, and spices into your daily meals, you can help reduce inflammation naturally. 

At the same time, avoiding ultra-processed foods, refined carbohydrates, and sugary drinks is essential, all of which contribute to chronic inflammation. Making small and consistent changes in your diet can, in turn, lead to long-term health benefits and keep chronic inflammation in check.