Anti-inflammatory Foods

Written By Stacey Melson

Anti-inflammatory foods are those that have components scientifically proven to reduce inflammation with consumed regularly. Some components include dietary polyphenols, phenolic acids, flavonoids and proanthocyanid’s.

Adopting an Anti-Inflammatory Diet

The anti-inflammatory diet refers to a diet that contains foods that actively fight inflammation while leaving out foods that are known to cause inflammation.

If you want to adopt an anti-inflammatory diet it is necessary to understand the basics of an anti-inflammatory diet pyramid.

The two primary principles of an anti-inflammatory diet are:

  • Focus on eating whole, plant-based foods rich in healthy fats and phytonutrients like antioxidants

  • Maintain a stable blood-sugar response, since chronically high blood sugar can spur inflammation

What are the benefits of anti-inflammatory foods?

Anti-inflammatory foods are most beneficial when you consume them as part of an overall anti-inflammatory diet.

Benefits include:

  • Reduction in fatigue related to chronic disease and in general

  • Reductions in pain and water retentions and improvements in cognition

  • Reduced systematic inflammation

  • Reduced cognitive decline

  • Improved overall quality of life

  • Improved glucose control

  • Improving the gut microbiome population

  • Improved longevity

  • Improved fertility

Top Anti-Inflammatory Foods

  • Acai

  • Almonds

  • Anchovies

  • Avocados

  • Basil

  • Beet Greens

  • Beets

  • Bell peppers

  • Black currants

  • Blackberries

  • Blueberries

  • Broccoli

  • Brussel sprouts

  • Cherries

  • Chia seeds

  • Chicory

  • Chili peppers

  • Chinese cabbage

  • Cocoa

  • Dandelion greens

  • Extra virgin olive oil

  • Garlic

  • Ginger

  • Grapes

  • Green Tea

  • Herring

  • Kale

  • Kiwi

  • Lentils

  • Mackarel

  • Mushrooms

  • Mustard greens

  • Onion

  • Parsley

  • Pumpkin

  • Radish

  • Raspberries

  • Red beans

  • Red grapefruit

  • Romaine Lettuce

  • Rosemary

  • Salmon

  • Sardines

  • Spinach

  • Strawberries

  • Swiss chard

  • Tomatoes

  • Turmeric

  • Walnuts

  • Watercress

Reference:

https://349216.fs1.hubspotusercontent-na1.net/hubfs/349216/Guides%20and%20Ebooks/AFPA-Top-50-Anti-Inflammatory-Foods.pdf?utm_medium=email&_hsenc=p2ANqtz--F4ppVkLwdQMlOYVHprJL7tzO9ZdCnhT83sMJOWbq8s5zKqDj8eIlkeCNeFXN0CHA8H4ZeJsQdIlpUmIOc2JTaNvwSZw&_hsmi=242155208&utm_content=242155208&utm_source=hs_automation&hsCtaTracking=74439ac1-abcf-43ab-a7a5-9b6f8c1537ac%7C47369d4e-a91e-427d-b1b6-347b2b5e0387

Stacey Melson
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Prebiotics & Probiotics