Top 10 Foods to Help Reduce Inflammation

Inflammation is a natural response by your body to protect against harm. However, chronic inflammation can lead to various health problems. One way to manage inflammation is through your diet. Here are ten foods that can help reduce inflammation.

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These acids have been shown to reduce inflammation. Eating fatty fish a few times a week can be beneficial.

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are packed with antioxidants. These antioxidants help lower inflammation. Try to include a serving of leafy greens in your daily meals.

Berries

Berries like strawberries, blueberries, and raspberries are high in fiber and antioxidants. These compounds help fight inflammation. Add berries to your breakfast or snack for a healthy boost.

Nuts

Nuts like almonds and walnuts contain healthy fats and antioxidants. These nutrients can help reduce inflammation. A handful of nuts a day can be a great addition to your diet.

Olive Oil

Olive oil is a staple in the Mediterranean diet, known for its anti-inflammatory properties. Use olive oil in your cooking or as a salad dressing.

Tomatoes

Tomatoes are rich in vitamin C and lycopene, both of which have anti-inflammatory effects. Enjoy tomatoes in salads, sauces, or as a snack.

Turmeric

Turmeric contains curcumin, a compound known for its anti-inflammatory properties. Adding turmeric to your dishes can help reduce inflammation.

Garlic

Garlic is known for its anti-inflammatory and immune-boosting properties. Including garlic in your meals can help fight inflammation. If you have sensitivity to garlic, try a Low Fod Map diet. We will touch on that further soon on another blog. 

Ginger

Ginger has been used for centuries for its medicinal properties. It has anti-inflammatory and antioxidant effects. Use ginger in teas, smoothies, or cooking.

Green Tea

Green tea is loaded with antioxidants that help reduce inflammation. Drinking a cup of green tea daily can be beneficial for your health.

Incorporating these foods into your diet can help manage inflammation. Always consult with a healthcare provider before making significant changes to your diet.

Bonus Ingredients:

Bone broths have been known to relax inflammation in the gut as have Miso Broths.The collagen in bone broth can help repair a leaky gut, which can strengthen the immune system. However, store-bought bone broths can be high in sodium, so it's important to check the potassium-to-sodium ratio. Miso is a fermented food that contains probiotics and prebiotics, which can help with digestion and gut health. Miso also contains nutrients like vitamin K, manganese, zinc, protein, and calcium.