Anti-inflammatory Nutrition: Top 10 Anti-inflammatory Foods

Chronic inflammatory processes in the body cause numerous problems. Recent research suggests that the development of diseases such as dementia is linked to the increased presence of inflammatory substances in the brain from the age of 30. Such slow-developing inflammations can be prevented with the right diet.

Silent Inflammations in the Body

Chronic inflammations in the body cause numerous diseases. They usually develop unnoticed and gradually until they become chronic and are difficult or impossible to cure. The following diseases are associated with chronic inflammatory processes:

• Atherosclerosis
• Type 2 Diabetes
• Gout
• Diseases of the digestive system

These diseases are significantly promoted by an unhealthy lifestyle. Too little exercise, smoking, alcohol consumption, stress, and an unhealthy diet are the main factors. The good news is that these factors are entirely within your control. You can move more, eat healthier, reduce stress, and quit smoking and excessive drinking to prevent inflammations.

In this context, an “unhealthy” diet means too many snacks and sweets, along with wheat and red meat. You should avoid these foods as much as possible for an anti-inflammatory diet.

Anti-Inflammatory Diet: What Matters

An anti-inflammatory diet largely avoids inflammation-promoting foods and instead focuses on anti-inflammatory plants and foods.

Anti-inflammatory foods are characterized by their healthy components. For example, omega-3 fatty acids are anti-inflammatory. Increasing the intake of these fatty acids optimizes the body's ratio of omega-6 to omega-3 fatty acids, which can reduce inflammation.

Antioxidants are also an important part of an anti-inflammatory diet. They neutralize free radicals before they can damage tissue and potentially cause inflammation.

Besides healthy sources of omega-3 fatty acids like fish, mainly plant-based foods are anti-inflammatory. A selection of the probably most important anti-inflammatory foods is listed below.

It is worthwhile to consult a nutritionist or a medical professional. Everyone has individual needs, so special conditions may apply to you.

Top 10 Anti-Inflammatory Foods

Besides the 10 anti-inflammatory foods listed below, there are of course many more. We have compiled these 10 foods to help you get started with an anti-inflammatory diet.

1. Whole grain products: Refined carbohydrates can promote inflammation. Whole grain products with more fiber, nutrients, and anti-inflammatory ingredients are clearly preferable to these simple carbohydrates.
2. Water: Your body needs plenty of water to flush out inflammation-promoting substances and fight inflammation. You can also add herbal teas to your water to intake additional anti-inflammatory substances.
3. Leek and onion vegetables: Even Hildegard von Bingen recommended leek and onion vegetables for many purposes, especially considering cooked vegetables as beneficial. Today we know that both cooked and raw are good. These vegetables contain numerous minerals (such as sodium, potassium, magnesium, etc.) and vitamins. Red onions have a lot of anthocyanins, which act as antioxidants. The sulfides are also particularly important.
4. Broccoli: This vegetable, which many children consider their arch-enemy, contains many glucosinolates. Other secondary plant compounds make broccoli a good helper against inflammation.
5. Turmeric: This spice contains an anti-inflammatory active ingredient called curcumin. Feel free to include turmeric more often in your diet.
6. Ginger: This rhizome is often recommended for its antioxidant and anti-inflammatory properties, for example in the form of ginger shots. Indeed, ginger is a valuable part of an anti-inflammatory diet.
7. Berries: Especially the healthy flavonoids (plant pigments) can help against inflammation. Anthocyanins are again to be mentioned here.
8. Nuts: Preferably natural and unprocessed nuts combine healthy fats, antioxidants, vitamins, and minerals. Nuts are especially recommended as an anti-inflammatory snack.
9. Olive oil: Olive oil does not contain many omega-3 fatty acids. However, its anti-inflammatory properties are based on other ingredients, such as polyphenols. Therefore, olive oil is highly recommended.
10. Flaxseeds: Besides omega-3 fatty acids, flaxseeds contain lignans, which can have anti-inflammatory effects. As a very nice side effect, flaxseeds can improve gut health due to their fiber content.

Anti-Inflammatory Diet: Frequently Asked Questions

What helps against inflammation in the body?

High inflammation levels are often due to lifestyle. Lack of exercise, an unhealthy diet, stress, and tobacco and alcohol consumption are typical causes of high inflammation levels. So you have it in your hands to reduce inflammation and adjust your lifestyle. You should:

• Reduce stress
• Exercise more
• Eat better (see list above)
• Avoid tobacco and reduce alcohol consumption

How do you get rid of inflammation in the body?

If you have a (chronic) inflammation in your body, it should be treated by a doctor. Lower inflammation levels or fewer constant inflammations in the body could be achieved through the following key points:

• Healthy diet: Anti-inflammatory substances, fewer processed foods, and omega-3 fatty acids are important factors.
• Exercise and movement: Lack of exercise can increase inflammation levels; get your circulation going!
• Adequate sleep: Too little sleep can make it harder for the body to reduce inflammation.
• Stress management: High stress promotes inflammation in the body. Effectively reduce stress in your daily life.
• Weight control: Overweight promotes chronic inflammation.
• Smoking and alcohol: Avoid both as much as possible to contain inflammation.

Do plant-based remedies help against inflammation in the body?

Plant-based remedies can contain anti-inflammatory substances like flavonoids, so they can be useful. Ideally, discuss with a nutritionist or doctor which plant-based foods are recommended for you. Wheat and other grains could, for example, promote inflammation.