Foods that Lower Inflammation in Your Body

If you want to use food as a natural way to reduce inflammation, there is no better place to start than a diet rich in anti-inflammatory foods.

Inflammation, a sign that something is off balance in the body, can trigger everything from fatigue to poor digestion to muscle and joint pain to chronic disease. Adopting an anti-inflammatory diet is a great way to fight free radicals, reduce inflammation on a cellular level, and help prevent and ease such ailments.

Instead of the standard American diet, which is chock full of processed foods, sugar, and refined grains, follow a diet rich in whole foods that are high in minerals, antioxidants, and essential fatty acids. Chiropractors and alternative health practitioners have also used herbs and spices to treat ailments for centuries due to their high antioxidant properties. Incorporating spices and herbs into your daily routine as well may help combat unwanted inflammation.
Here is our list of anti-inflammatory foods, as well as how to incorporate these delicious foods into your life today!

 Dark Leafy Greens

Organic dark leafy greens (especially Swiss chard!) are rich in antioxidants, vitamins, and flavonoids that restore cellular health.

How to use: Lightly steam and toss with extra-virgin olive oil and lemon juice, throw into a salad, or blend into a smoothie daily.

 Beets

This root vegetable is loaded with minerals and vitamins that help fight inflammation.

How to use: Roast with spices and herbs, steam and toss in a salad, or use the beet greens in a smoothie.

 Cruciferous Vegetables

Organic cruciferous vegetables help combat free radicals and reduce chronic inflammation (especially broccoli and bok choy!). These veggies are antioxidant powerhouses.

How to use: Lightly steam and toss with extra-virgin olive oil and some lemon juice, roast with spices and herbs, or sauté with aromatic garlic and onions.

 Berries

Organic berries (especially blueberries!) are high in quercetin, a flavonoid that helps fight inflammation, and relatively low in natural sugars.

How to use: Eat as a snack, blend into a smoothie, or add to high-quality coconut yogurt.

 Spices

Spices (especially turmeric and ginger, but also garlic, cayenne pepper, cinnamon, and cloves) are highly concentrated powerhouses that contain antioxidants as well as antiviral, antibacterial, antifungal, and anticancer components. They are key for those suffering from chronic illnesses and inflammation.

How to use: Add to salad dressings, sprinkle into a smoothie, or add to roasted/sautéed/baked foods. Also great to add to herbal teas and coffee.

 Herbs

Herbs (especially sage and rosemary!) rank higher than fruits and vegetables in antioxidant levels, and also offer other unique medicinal qualities. Both these herbs help increase the activity of superoxide dismutase, which can help ward off chronic inflammation.

How to use: Add to salad dressings and roasted/sautéed/baked foods. You can also infuse your high-quality oils with herbs.

 Fermented Foods

Fermented foods (especially organic kimchi and sauerkraut) are anti-inflammatory superstars. They give a natural dose of probiotics to keep the gut microbiome in balance and build immunity in the body.

How to use: Eat as a snack, add to a salad, or add as a side dish to a meal.

 Food High in Fatty Acids

Foods that are rich in omega fatty acids (especially wild-caught salmon, unrefined coconut and hemp oil, raw walnuts, chia seeds, and flax seeds!) reduce inflammation and may help to lower the risk of chronic diseases.

How to use: Eat raw nuts as a snack or sprinkle on a leafy green salad. Roast wild-caught salmon with spices and herbs for a perfect lunch or dinner. Use high-quality oils in homemade salad dressings or for sautéed dishes. Add seeds to your smoothies.