What are good foods to eat to control inflammation?

Written By Lonestar Chiropractic Center on November 1, 2024

To help control inflammation through diet, it's beneficial to focus on foods that have anti-inflammatory properties. Here are some examples of foods that can help reduce inflammation:

Fatty Fish: Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fatty acids, which have potent anti-inflammatory effects.
Berries: Blueberries, strawberries, raspberries, and other berries are packed with antioxidants like anthocyanins, which help reduce inflammation.
Leafy Greens: Spinach, kale, collard greens, and other leafy greens are rich in antioxidants and vitamins that combat inflammation.
Nuts: Almonds, walnuts, and other nuts contain healthy fats, fiber, and antioxidants that help fight inflammation.
Olive Oil: Extra virgin olive oil is high in monounsaturated fats and contains oleocanthal, which has anti-inflammatory properties.
Turmeric: This spice contains curcumin, which has powerful anti-inflammatory effects. It's commonly used in curry dishes.
Tomatoes: Tomatoes are rich in lycopene, which is an antioxidant that reduces inflammation.
Green Tea: Green tea is high in polyphenols, particularly catechins, which have anti-inflammatory effects.
Fruits: Besides berries, other fruits like oranges, cherries, and apples contain antioxidants and other compounds that help reduce inflammation.
Whole Grains: Whole grains like brown rice, quinoa, and whole wheat contain fiber and other nutrients that can help reduce inflammation.

Including these foods in your diet while reducing intake of processed foods, sugary drinks, and excessive amounts of red meat can help support an anti-inflammatory diet and promote overall health.