Foods That Fight Inflammation

Foods that fight inflammation
health.harvard.edu/staying-healthy/foods-that-fight-inflammation
June 12, 2014
Staying Healthy
November 16, 2021
Doctors are learning that one of the best ways to reduce

inflammation lies not in the medicine cabinet, but in the refrigerator.
By following an anti-inflammatory diet you can fight off
inflammation for good.
What does an anti-inflammatory diet do? Your immune system becomes activated when your
body recognizes anything that is foreign—such as an invading microbe, plant pollen, or
chemical. This often triggers a process called inflammation. Intermittent bouts of
inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not
threatened by a foreign invader. That's when inflammation can become your enemy. Many
major diseases that plague us—including cancer, heart disease, diabetes, arthritis,
depression, and Alzheimer's—have been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but
from the grocery store. "Many experimental studies have shown that components of foods or
beverages may have anti-inflammatory effects," says Dr. Frank Hu, professor of nutrition and
epidemiology in the Department of Nutrition at the Harvard School of Public Health.
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Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness.
Consistently pick the wrong ones, and you could accelerate the inflammatory disease
process.
Foods that cause inflammation

Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
The health risks of inflammatory foods
Not surprisingly, the same foods on an inflammation diet are generally considered bad for
our health, including sodas and refined carbohydrates, as well as red meat and processed
meats.
"Some of the foods that have been associated with an increased risk for chronic diseases
such as type 2 diabetes and heart disease are also associated with excess inflammation,"
Dr. Hu says. "It's not surprising, since inflammation is an important underlying mechanism for
the development of these diseases."
Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation.
Yet in several studies, even after researchers took obesity into account, the link between
foods and inflammation remained, which suggests weight gain isn't the sole driver. "Some of
the food components or ingredients may have independent effects on inflammation over and
above increased caloric intake," Dr. Hu says.
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Anti-inflammatory foods
An anti-inflammatory diet should include these foods:
tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
Benefits of anti-inflammatory foods

On the flip side are beverages and foods that reduce inflammation, and with it, chronic
disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries,
apples, and leafy greens that are high in natural antioxidants and polyphenols—protective
compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of
cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-
inflammatory compounds, may protect against inflammation, as well.
Anti-inflammatory diet
To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an
eating plan that closely follows the tenets of anti-inflammatory eating, consider the
Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy
oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable
effects on your physical and emotional health. "A healthy diet is beneficial not only for
reducing the risk of chronic diseases, but also for improving mood and overall quality of life,"
Dr. Hu says.
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Disclaimer:
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As a service to our readers, Harvard Health Publishing provides access to our library of
archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct
medical advice from your doctor or other qualified clinician.
You might also be interested in…
Foods that Fight Inflammation
In this Harvard Medical School Guide you’ll be introduced to foods—more than 120 in all—
that will help you turn out meals that fight inflammation and disease. You’ll learn how plant-
based chemicals called phytochemicals act as antioxidant and anti-inflammatory agents,
helping to bring down levels of inflammation and to counteract inflammation’s harmful effects.
And you’ll find dozens of anti-inflammatory foods with added health benefits that include
lowering cholesterol, reducing the risk of Alzheimer’s disease and of stroke, improving blood
pressure, adding protection against heart disease, and even reducing pain and soreness
after exercise.
Read More
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Foods that fight inflammation

June 12, 2014

November 16, 2021

Doctors are learning that one of the best ways to reduce

Foods that cause inflammation

refined carbohydrates, such as white bread and pastries

French fries and other fried foods

soda and other sugar-sweetened beverages

margarine, shortening, and lard

The health risks of inflammatory foods

green leafy vegetables, such as spinach, kale, and collards

nuts like almonds and walnuts

fatty fish like salmon, mackerel, tuna, and sardines

fruits such as strawberries, blueberries, cherries, and oranges

Benefits of anti-inflammatory foods

You might also be interested in…

Foods that Fight Inflammation

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