Inflammation is a natural reaction to injury or infection. The causes of chronic inflammation vary, but include being overweight, smoking, stress, environmental toxins, sedentary lifestyle, and lack of sleep. When a body becomes chronically inflamed, a multitude of negative and potentially injurious conditions can result. Inflammation is at the root of many chronic diseases. A diet rich in colorful plant-based foods, quality protein, and healthy fats can fight inflammation.
- Fruits and vegetables in every color, particularly leafy greens, blueberries, pomegranates, strawberries, fresh pineapple, tart cherries, and red grapes. Frozen fruits and veggies offer the same benefits out of season.
- Legumes such as soybeans, lentils, pintos and peanuts
- Omega-3 fatty acids from fish and plant sources such as flaxseeds and walnuts
- Garlic
- Ginger – found especially effective as an anti-inflammatory medication for pain management in people with osteoarthritis and rheumatoid arthritis (Ribel-Madsen et al. 2012).
- Turmeric, a member of the ginger family, is a widely used spice–especially common in South Asian dishes such as curry–that has been associated with anti-inflammatory effects owing to its active ingredient curcumin, which reduces the activity of inflammatory enzymes in the body (Kuptniratsaikul et al. 2009).
- Parsley (great w/eggs, potatoes, fish, chicken, pasta salad, be creative!)
- Green tea (iced or hot) instead of sweetened beverages – sugar causes inflammation
- A glass of red wine, peanuts, and cranberries all have anti-inflammatory properties due to their resveratrol.
- Flavonoid-rich dark chocolate (at least 70% cacao)
- Hot peppers contain capsaicin, which is known to blunt the pain response (Leong et al. 2013). If you don’t like spicy, get your capsaicin in topical creams or ointments.
