Food that are Anti-Inflammatory

Here is our secret! Don’t share it with everyone - Keep it to yourself 😉 For arthritis and other inflammatory conditions, diet plays a crucial role in managing symptoms. The goal is to reduce inflammation and support joint health.

Foods to Include (Anti-Inflammatory)

1. Fatty Fish – Salmon, sardines, mackerel, and tuna are rich in omega-3 fatty acids, which help reduce joint inflammation.

2. Leafy Greens – Spinach, kale, and Swiss chard contain antioxidants and polyphenols that combat inflammation.

3. Berries – Blueberries, strawberries, and raspberries are high in anthocyanins, which reduce oxidative stress and inflammation.

4. Turmeric & Ginger – These spices have powerful anti-inflammatory properties, especially curcumin in turmeric.

5. Nuts & Seeds – Walnuts, flaxseeds, and chia seeds provide healthy fats and anti-inflammatory compounds.

6. Olive Oil – Extra virgin olive oil is high in monounsaturated fats and polyphenols that fight inflammation.

7. Whole Grains – Brown rice, quinoa, and oats have fiber, which may help lower inflammation.

8. Green Tea – Contains catechins, which have anti-inflammatory effects.

9. Garlic & Onions – Have sulfur compounds that can help reduce joint inflammation.

10. Legumes – Lentils and beans provide plant-based protein and fiber, which support gut health and lower inflammation.

Foods to Avoid (Pro-Inflammatory)

1. Processed & Red Meats – High in saturated fats and advanced glycation end products (AGEs) that increase inflammation.

2. Refined Carbohydrates – White bread, pastries, and sugary cereals can trigger inflammatory responses.

3. Fried & Fast Foods – High in trans fats, which worsen inflammation.

4. Sugar & Sugary Drinks – Excess sugar increases inflammatory markers.

5. Dairy (for some people) – Can cause inflammation in those sensitive to casein (dairy protein).

6. Alcohol & Processed Beverages – Can increase inflammatory markers in the body.

7. Excess Salt & Preservatives – Processed foods often have high sodium and artificial additives that can aggravate inflammation.

8. Vegetable Oils High in Omega-6 – Soybean, corn, and sunflower oils promote inflammation when consumed in excess.

Tips for Managing Inflammation with Diet

• Follow a Mediterranean diet (rich in fish, olive oil, and whole foods).

• Stay hydrated and limit processed foods.

• Consider supplements like omega-3s, turmeric, and vitamin D.

Are you still unsure about what to eat to improve your health? Consult with our Clinical Nutritionist today.