Inflammation is your body’s defense system, which helps with healing injuries or ilnesses. However,
when inflammation builds up over time, it leads to chronic inflammation, which can damage tissue and organs. This damage leads to health issues such as diabetes(type 2), rheumatoid arthritis, cardiovascular disease, brain fog, digestive issues, muscle aches or skin rashes.
A poor diet including high refined carbohydrates and processed foods is the biggest factor leading to inflammation. Other lifestyle factors causing inflammation are prolonged stress, poor sleep, inactive lifestyle, and excess body fat.
The best type of diet for fighting inflammation is an overall healthy eating plan including antioxidant-rich foods, lean proteins, whole grains and omega-3 fatty acids.
Consider adding some antiinflammatory foods to your diet and taking out the unhealthy: refined carbs(white bread, pasta....), processed meats, baked goods, sweetened beverages, trans fats(margarine and shortening, processed snacks, fried foods), and added sugars.
Start slow so you don't get overwhelmed and give up!
Best Foods to Fight Inflammation
Beans
Fiber-rich foods prevent blood sugar spikes which lead to inflammation. Aim for 25g per day. Beans such as cannellini, black or garbanzos are a great swap for fattier foods, such as beef.
Avocado
Avocados are rich in inflammation-fighting antioxidants, as well as heart-healthy monounsaturated fats.
Sweet Potato
Bright orange sweet potatoes are packed with antioxidants that may prevent or reverse inflammatory damage caused by free radicals.
Citrus Fruit
Citrus fruits contain polyphenols which may help decrease inflammation.. They also contain flavanones, which can strengthen your immune system .
Leafy Greens
Kale, spinach, and other leafy veggies are rich in carotenoids and vitamins A, C, E, and K. Eating several servings per week may lower the risk of stomach, breast, and skin cancers and decrease the risk of heart disease.
Nuts
Nuts contain protein and good fat which helps keep blood sugar levels stable, preventing the release of excess insulin.
Fatty Fish
Fatty fish, such as salmon and tuna, are full of omega 3-fatty acids. These polyunsaturated fatty acids block inflammation.
Berries
Berries reduce inflammation and keep your brain sharp.
Tomatoes
Tomatoes contain antioxidants such as vitamin C and carotenoids such as lycopene. Lycopene is associated with a lower risk of heart disease and certain cancers.
Whole Grains
Whole-wheat bread or pasta, brown rice, barley, and oatmeal are better choices than refined grains. They contain fiber so your blood sugar won’t spike, and they haven’t been stripped of nutrients like most refined carbs. Swap brown for white when eating rice, pasta, or bread.
Fermented Foods
Fermented foods like yogurt, kefir, fermented cottage cheese, kimchi, and other fermented vegetables are full of post-biotics, containing anti-inflammatory benefits. These foods can also increase your healthy gut bacteria.
Olive Oil
The best benefit of extra virgin olive oil is that it reduces inflammation with all of its antioxidants.