7 Things to Add to Your Diet to Tame Inflammation

Woman Buying Fresh Fruit And Vegetables In Sustainable Plastic Free Grocery Store
Medically Reviewed
February 13, 2024

Inflammation is a classic case of too much of a good thing. While inflammation is a natural response to injury and has an important role to play, when it becomes chronic due to other reasons, it can become a potential silent assailant.  

As a clinical nutritionist working with a team of integrative medicine practitioners, I often find myself at the forefront of the battle against inflammation. My expertise lies in one of the most potent weapons available to combat chronic inflammation (and is often overlooked) – the food we consume.  

So, let’s delve into the realm of culinary defense, exploring how your diet can be a powerful ally in taming inflammation. 

Understanding Inflammation

To begin with, it’s crucial to understand the nature of inflammation. In its acute form, this is your body’s defense mechanism, designed to protect against injury or infection. However, when inflammation becomes chronic, it can lead to many health issues, including autoimmune disorders, cardiovascular diseases, and cancer.  

Many of us associate inflammation with aging and common chronic issues like arthritis. And, while there can be some wear and tear that contribute based on age alone, there are many other factors that drive inflammation that we can actively combat.  

The Culprit: Pro-inflammatory Foods

In our modern diet, certain foods can fuel the flames of a chronically inflamed body. These pro-inflammatory culprits include refined sugars, trans fats, and excessive consumption of omega-6 fatty acids found in many processed oils. Fast food, sugary beverages, and snacks laden with artificial additives may offer momentary satisfaction but contribute significantly to the inflammatory cascade within our bodies. 

The Defender: Anti-inflammatory Foods

Now, let’s shift our focus to the heroes of our culinary defense – anti-inflammatory foods. These nutritional powerhouses possess the ability to neutralize inflammation and promote overall well-being. Incorporating these foods into your daily diet can be a game-changer in the fight against chronic inflammation. 

  • Oily Fish 

Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines are potent anti-inflammatory agents. These essential fatty acids help balance the body’s omega-3 to omega-6 ratio, curbing inflammation at its source. 

  • Berries 

Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants known as polyphenols. These compounds combat oxidative stress and inflammation, providing a delicious and sweet defense against chronic health issues. 

  • Leafy Greens 

Dark, leafy greens like spinach, kale, and Swiss chard are brimming with vitamins, minerals, and antioxidants. These nutrient-dense greens help regulate the immune system and provide a robust defense against inflammation. 

  • Nuts and Seeds 

Almonds, walnuts, flaxseeds, hemp seeds, and chia seeds are rich sources of anti-inflammatory nutrients, including omega-3 fatty acids and antioxidants. Including a handful of these in your daily diet can confer significant benefits in reducing inflammation. 

  • Turmeric 

A golden spice with potent anti-inflammatory properties, turmeric contains curcumin, a compound renowned for its ability to modulate inflammation pathways. Incorporating turmeric into your cooking or opting for turmeric supplements can be an effective strategy in taming inflammation. 

  • Olive Oil 

Extra virgin olive oil, a staple in the Mediterranean diet, is loaded with monounsaturated fats and antioxidants. Its anti-inflammatory effects have been well-documented, making it a valuable addition to any culinary defense strategy. 

  • Probiotics 

Maintaining a healthy gut microbiome is crucial for overall well-being, as the gut plays a central role in immune function. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that support a balanced and anti-inflammatory gut environment. 

Putting Culinary Defense into Action 

Now armed with the knowledge of anti-inflammatory foods, it’s time to put culinary defense into action. Embrace a diverse and colorful plate, focusing on whole, unprocessed foods. Experiment with recipes that incorporate the aforementioned anti-inflammatory heroes, creating meals that not only tantalize your taste buds but also nourish your body at a cellular level. 

Consider adopting the following dietary practices to enhance your culinary defense: 

  • Mindful Eating: Slow down, savor each bite, and pay attention to your body’s hunger and fullness cues. Mindful eating not only enhances your appreciation for food but also allows for better digestion and nutrient absorption. 
  • Hydration: Adequate water intake is essential for maintaining optimal bodily functions, including the management of inflammation. Opt for water, herbal teas, and infused water with slices of anti-inflammatory fruits like cucumber and lemon. 

In the ever-evolving landscape of healthcare, the role of functional nutrition in managing inflammation cannot be overstated. As a clinical nutritionist, I witness the transformative power of culinary defense in the lives of individuals seeking relief from chronic inflammation. By embracing an anti-inflammatory diet rich in oily fish, berries, leafy greens, nuts, seeds, turmeric, olive oil, and probiotics, you can actively participate in the battle against inflammation and pave the way for a healthier, more vibrant life. 

Remember, your plate is not just a source of nourishment but a powerful tool in your arsenal against inflammation. With every mindful and nutritionally conscious choice, you contribute to your body’s ability to defend itself, one delicious meal at a time. 

Dana is a Doctor of Clinical Nutrition (DCN) and a Board Certified Nutrition Specialist (CNS). Her passion for health and wellness started at a very young age and grew stronger once she started working with patients professionally. Her passion for personalized nutrition and precision medicine eventually expanded to education and academia.
Dana’s clinical and research focus is on digestive health, neuroendocrine-immune health, natural hormone balancing, reproductive health, and fertility.