7 Anti-Inflammatory Foods to Reduce Inflammation Fast

What is inflammation?

When you get hurt or your body encounters a harmful agent (like bacteria, viruses, or toxic chemicals), the damaged cells release chemicals. The immune system’s inflammatory response is activated to attack those bad guys or heal the damaged tissue.

Photo by Jellybee on Unsplash

To begin an inflammatory response, your blood vessels start to dilate, allowing more white and red blood cells to reach the damaged areas of your body.

Your immune system sends out inflammatory cells to attack bacteria and foreign bodies, as well as cytokines which stimulate more inflammatory cells. This process results in redness, swelling, bruising, or pain.

The two types of inflammation include acute inflammation and chronic inflammation.

Acute inflammation is the response to a sudden injury (like pricking your thumb), resulting in inflammatory cells moving to your injured finger to start the healing process.

However, if your body still sends out these cells when you’re not injured or unwell, you may have chronic inflammation.

Inflammation can go from helping your body heal to causing you harm.

What foods cause inflammation?

Foods that cause inflammation are foods known to be bad for your health. Such as sodas and other carbonated drinks, red meat, processed meats, and refined carbohydrates, according to Harvard Health Publishing.

Some foods that are associated with excess inflammation are also associated with an increased risk for chronic health conditions like heart disease, type 2 diabetes, and several autoimmune conditions. Therefore, having less of these types of food would be good for you.

Disclaimer: I am not a medical doctor. This post is for informational purposes only and should not be taken as professional medical advice.

What lifestyle factors also contribute to inflammation?

You may be more likely to develop chronic inflammation, according to the Cleveland Clinic, if:

• You overuse alcohol
• Your body mass index (BMI) is high and falling within the range of obesity unless it is high because you’re very muscular
• You frequently do intense workouts, or you don’t get enough exercise
• You have chronic stress
• You smoke

How to prevent inflammation

• Maintain a healthy weight
• Avoid smoking and stop drinking alcohol
• Exercise daily or at least three to five times per week
• Manage stress by doing meditation, counseling, yoga or journaling

Anti-inflammatory foods

Below are some great natural anti-inflammatory boosters to include in your diet:

1. Green or black tea, coffee: Coffee has more polyphenols (a type of antioxidant) than tea. However, you cannot drink a lot of coffee, whereas you can drink tea all day, making tea a better source of antioxidants for your health. Research shows that “green tea and its major component, epigallocatechin-3-gallate (EGCG) have been demonstrated to have anti-inflammatory effects”. That is why drinking green tea may help improve the quality of life of people with inflammatory diseases.
2. Fish: Anti-inflammatory fats such as those in fish — like salmon, sardines, mackerel, and tuna — are healthy alternatives to saturated fats. Oily fish contain omega-3, which your body needs but cannot make. Omega-3 fatty acids are associated with lower levels of inflammatory compounds and protect the heart.
3. Leafy greens: Vegetables such as kale, spinach, and collards contain many vitamins (vitamins A, C, and D) and minerals that may reduce inflammation and heal your immune system.

Many herbs and spices also have natural anti-inflammatory properties, including:

1. Turmeric: The active ingredient ‘curcumin’ found in turmeric, is a strong anti-inflammatory and antioxidant that can help reduce the body’s inflammatory response. Curcumin provides antioxidant protection by neutralizing free radicals and protecting your body, which could otherwise cause a host of diseases, according to this review.
2. Parsley: Parsley contains the active ingredient ‘carnosol’ which has anti-inflammatory and anti-cancer properties.
3. Ginger: Ginger is not just great for weight loss. Ginger also prevents the production of inflammatory molecules and pro-inflammatory cytokines. Ginger contains the potent anti-inflammatory ‘gingerol’, which not only aids digestion but also helps reduce nausea and fight cold and flu symptoms. Also, according to this review of studies, ginger has an anticancer potential because of its functional ingredients like gingerols, shogaol, and paradols.
4. Nuts: Includes almonds, hazelnuts, pecans, and walnuts. Nuts are a good source of vitamins, minerals, and healthy fats. Almonds, in particular, are linked to a lower risk of diabetes and cardiovascular disease, according to research.

Have you had any experience with inflammation? If so, feel free to share how you incorporated anti-inflammatory foods into your diet!

FAQ

Do probiotics reduce inflammation?

Probiotics are beneficial for your gut as they promote healthy gut bacteria. Probiotics may also help reduce inflammation and stabilize your intestine’s permeability barrier.

What vitamins are good for inflammation?

Vitamins antioxidants like vitamins C, D, and E may help ease inflammation.

What foods reduce gut inflammation?

A healthy diet — less processed food and portion control — is still one of the most effective ways to combat inflammation and look after your overall health. There are also various herbs and spices, such as turmeric, ginger, and garlic, which have anti-inflammatory properties.

Consider an anti-inflammatory diet, which includes components such as fish, whole grains, fruits, vegetables, healthy oils, and nuts — like the Mediterranean diet.