The best list of inflammatory and non-inflammatory foods

by | Jun 9, 2022 | 0 comments

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You’ve been feeling run down and a little bloated lately, so you decide to do some research on the best way to reduce inflammation in your body. You quickly discover that there are many different types of foods that can either cause or help to reduce inflammation.

Some of these foods are considered “inflammatory,” while others are considered “non-inflammatory.” By knowing which foods fall into which category, you can make better choices for your health and well-being.

One of the main challenges that people face when it comes to choosing the best list of inflammatory and non-inflammatory foods is knowing which foods fall into which category.

It can be tough to try to make healthy choices when you don’t know where to start. I bet it feels a little frustrating if you have allergies, no energy, or simply like to lose some weight.

You want to be able to live a healthier life, but it’s tough when you feel like your body is working against you.

That’s why we’ve put together this list of the best inflammatory and non-inflammatory foods. We hope it will help make things a little bit easier for you.

What is inflammation and why is it bad for you?

Inflammation is the body’s response to infection, irritation, or injury. It’s a natural process that helps protect us from harm.

When you have inflammation, your body is going through a natural healing process. This happens when you get a cut or scrape and your body forms a scab. The area around the cut gets red, swollen, and warm to the touch because blood vessels have dilated to bring more blood and white blood cells to the area.

However, when inflammation occurs on a chronic basis, it can become a problem.

The main reason why chronic inflammation is bad for you is that it can lead to several health problems.

When your body is constantly in a state of inflammation, it can start to wear down your immune system. This makes you more susceptible to developing diseases and illnesses.

Chronic inflammation has been linked to a variety of health conditions, such as heart disease, cancer, diabetes, and obesity. That’s why it’s important to do what you can to minimize inflammation in your body. And one of the best ways to do that is by choosing anti-inflammatory nutritional foods.

The benefits of anti-inflammatory foods

When it comes to reducing inflammation, anti-inflammatory foods are your best bet. And there are plenty of benefits to be had by adding these types of foods to your diet.

Some of the benefits of anti-inflammatory foods include:

Allergies Relief:

One of the most common benefits of anti-inflammatory foods is that they can help to relieve allergies. If you have seasonal allergies, eating more foods that are good for reducing inflammation can help you feel better.

Weight Loss:

Another common benefit of anti-inflammatory foods is that they can help with weight loss. If you’re trying to lose weight, adding these types of foods to your diet can help to give your metabolism a boost.

Disease Prevention:

Anti-inflammatory foods can also help to prevent diseases such as cancer and heart disease. By reducing inflammation in your body, you’re less likely to develop these chronic conditions.

How to add more anti-inflammatory foods to your diet

I know what you are thinking. Adding a portion of good food to your diet can be hard. Even if the change is for the better, adapting to it can be challenging.

I had the same thought, but I also realized that to improve my quality of life, I needed to start working on fighting inflammation. Living with psoriasis and psoriatic arthritis, I knew that if I didn’t do something about the inflammation, my symptoms would only get worse.

So, I started to make slow changes to my diet.

I made it a point to limit my consumption of items known to cause inflammation as much as I could. And, while it wasn’t always easy, I found that the changes I made had a positive impact on my health.

Keep in mind that the best way to eat healthier is to imagine yourself on a tropical vacation.

A healthy Mediterranean diet is something we enjoy when away. You probably enjoy plant-based dishes with a lot of colors. This is what you should aim for at home as well.

To help you make the best choices for your health and well-being, we’ve put together a list of the best inflammatory and non-inflammatory foods.

The best anti-inflammatory foods

So you should keep in mind that there are the best foods that fight inflammation.

To make it easier for you, we’ve put together a list of the best anti-inflammatory foods.

Anti-inflammatory Omega 3 fatty acids

Omega 3 fatty acids have a lot of health benefits, but one of the most notable is their anti-inflammatory properties.

Anti-inflammatory proteins

Proteins are the building blocks of our bodies, but they also play a role in reducing inflammation. The best source

Some of the best anti-inflammatory proteins include:

  • Salmon
  • Tuna
  • Mackerel
  • Herring
  • Trout

Anti-inflammatory fruits and vegetables

Eat a lot of vegetables and fruits because they are full of antioxidants and can help lessen inflammation.

Some of the best anti-inflammatory fruits and vegetables include:

  • Berries
  • Cherries
  • Pineapple
  • Grapefruit
  • Orange
  • Lemon
  • Lime
  • Spinach
  • Kale
  • Broccoli
  • Garlic
  • Onion
  • Beans
  • Peas
  • Lentils
  • Bell peppers

The best anti-inflammatory spices and herbs

Spices and herbs are a great way to add flavor to your food without adding calories. They’re also a great way to reduce inflammation.

Some of the best anti-inflammatory spices and herbs include:

  • Turmeric
  • Ginger
  • Cinnamon
  • Rosemary
  • Oregano
  • Basil
  • Thyme

The best anti-inflammatory oils

Oils are a necessary part of any diet, but not all oils are created equal. Some oils can actually increase inflammation.

The best anti-inflammatory oils include:

  • Olive oil
  • Extra Virgin olive oil
  • Coconut oil
  • Avocado oil

The best anti-inflammatory nuts and seeds

Nuts and seeds are a great source of protein, healthy fats, and fiber. They’re also a great way to reduce inflammation.

Some of the best anti-inflammatory nuts and seeds include:

  • Almonds
  • Walnuts
  • Pecans
  • Cashews
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds

Some of the best anti-inflammatory whole grains include:

  • Quinoa
  • Oats
  • Brown rice
  • Wild rice
  • Buckwheat
  • Barley
  • Millet

The best anti-inflammatory beverages

There are a variety of beverages that can help reduce inflammation.

If you are like most people, you don’t enjoy swallowing supplements in the form of pills. It’s just not convenient.

That’s why we want to talk about the best anti-inflammatory beverages. These are easy to consume and offer a variety of health benefits.

Some of the best anti-inflammatory beverages include:

There is also dark chocolate if you need to satisfy your sweet tooth. Look for chocolate that has at least 70% cacao. Dark chocolate is rich in antioxidants, which can help you feel more energized and help keep inflammation at bay.

The worst inflammatory foods

While there are many different types of foods that can either cause or help to reduce inflammation, there are also a number of foods that can actually increase inflammation.

Some of the worst foods that cause inflammation include:

  • Sugar
  • Refined carbs
  • Artificial trans fats
  • Deli meats
  • Soda
  • Alcohol
  • Certain food additives
  • Fried foods

When it comes to inflammation, sugar is one of the worst offenders. Sugar causes inflammation by increasing the production of inflammatory cytokines.

Refined carbs are also a major contributor to inflammation. Refined carbs are found in processed foods such as bread, pastries, and cereals. They cause inflammation by raising blood sugar levels.

Artificial trans fats are another major contributor to inflammation. Trans fats are found in processed foods such as margarine, shortening, and some types of cooking oil. They cause inflammation by making LDL cholesterol levels go up and by encouraging inflammatory plaques to form.

Processed meats are also a major contributor to inflammation. Processed meats are meats that have been preserved by smoking, curing, or salting. They contain high levels of inflammatory compounds such as nitrates and amines.

Soda is also a major contributor to inflammation. Soda is high in sugar and has been linked to an increase in the production of inflammatory cytokines.

Alcohol is also a major contributor to inflammation. Alcohol consumption has been linked to an increase in the production of inflammatory cytokines.

When it comes to our diet, we have to think about the anti-inflammatory effects of foods.

So we have to forget about eating fried food.

  • French fries
  • Onion rings
  • fried chicken
  • Fish sticks

These foods are very high in fat and make you gain weight. Also, when you’re eating a lot of fried food, you’re not getting the nutrients your body needs from other food groups.

Also, you should think about reducing the risk of high blood pressure by slowly eliminating white bread, hot dogs, lunch meats, and other processed foods from your diet.

Anti-inflammatory diet

When you’re trying to eat an anti-inflammatory diet, you should focus on getting your nutrients from whole foods. Whole foods are the ones that are minimally processed and haven’t been stripped of their nutrients.

Many people suffer from inflammation and don’t even realize it. Inflammation can cause a host of problems, from joint pain to digestive issues. And, unfortunately, inflammation is often the root cause of chronic conditions like obesity, heart disease, and diabetes.

The good news is that there are things you can do to reduce inflammation. One of the most effective ways is to follow an anti-inflammatory diet. This type of diet focuses on eating whole, unprocessed foods that are rich in antioxidants and omega-3 fatty acids.

We all know that eating healthy is important, but it’s hard to stick with a diet when we’re always on the go. 

It’s tough to make good choices about what to eat. All of the processed snacks and sugary drinks can be really tempting.

The 21-day fat challenge is a great way to start making healthy changes in your diet. This diet is simple, easy to follow, and best of all, it works!

Additionally, an anti-inflammatory diet eliminates pro-inflammatory items, such as sugar, gluten, and dairy. While it may take some time to adjust to this way of eating, the benefits are well worth the effort. Not only will you feel better than ever before, but you may also lose weight, improve your digestion, and reduce your risk of chronic disease. So what are you waiting for? Give an anti-inflammatory diet a try today!

Key message

There are many different types of foods that can either cause or help to reduce inflammation.

By making better choices and eating healthier, you will help lower levels of inflammation and reduce the risk for chronic disease.

Eating an anti-inflammatory diet is one of the best ways to reduce inflammation and promote overall health. Be sure to focus on getting your nutrients from anti-inflammatory foods.

So just remember to include whole grains, fatty fish, fruits, vegetables, and dark chocolate as inflammatory markers of a healthy diet.

To help keep inflammation at bay, avoid sweets, refined carbohydrates, artificial trans fats, deli meats, soda, and alcohol.

Choose these products to support you and boost your health. Weight gain, allergies, and other chronic conditions can all benefit from anti-inflammatory diets.

And the last important point is that please never hesitate to seek medical advice from your doctor or nutritionist to get more personalized tips for eating an anti-inflammatory diet.

Good luck, my friend. Best wishes from me to you! 

Thank you for reading. Till next time. 

Hello there! My name is Evon, and I'm the autoimmune disorder warrior and face of this website. Life can be difficult at times, but we can get back on track with a huge smile, a few positive steps, and good habits—even when life throws us a curveball! So, come along with me as we explore ways to make our lives better together! Let's be healthier, happier, and more successful.
Written by Evon

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