The Anti-Inflammatory Diet: Foods That Fight Inflammation and Improve Health

Anti-inflammatory diet

Inflammation is natural and inevitable but when it gets to an exceeding limit and becomes chronic, things can soon turn chaotic. 

Chronic inflammation can lead to major diseases from diabetes, arthritis, Alzheimer’s, and heart disease to cancer. But did you know the cure to this lies in the refrigerator? Research suggests that certain foods and beverages have anti-inflammatory effects. 

Inflammation is caused when the immune system becomes activated as the body recognizes a foreign particle, whether it is an invading microbe or chemical. Knowing which anti-inflammatory foods can reduce inflammation is the key to mitigating the risk of illness.

Though weight gain increases the risk of inflammation, some foods separately contribute to inflammation, regardless of the calorie intake.

Here are a few anti-inflammatory foods to help you improve your health:

Broccoli, Spinach and Kale

These green vegetables pack a punch of nutrition in the form of vitamins and antioxidants that reduce the inflammation activators in our body. One serving of dark leafy greens comes with folate, vitamin K and other such nutrients that offer great benefits and unique anti-inflammatory properties.


Mix it up with almonds, cashews, walnuts and pistachios for a healthy and anti-inflammatory kickstart to your diet. Just a dash of nuts in your salad or pesto can not only amp up your energy levels but also help you feel fuller. 


Pack up a range of dried herbs and spices in your everyday meals from cloves, peppermint, garlic, oregano, ginger to cinnamon and even turmeric to get into the habit of preparing for an anti-inflammatory diet regime.


The phytochemicals in beets fight off inflammation and help you meet the healthier you. Add them to your juice, top your salad with beets or use it as a vegetable, to get the unbeetable benefits of this healthy wonder.

Plant-based proteins

This includes lentils, chickpeas, black beans, red kidney beans, and tofu which are high in fiber and rich in phytonutrients. These are not only excellent sources of protein but work great as an anti-inflammatory diet.

Fatty Fish

Fish rich in Omega-3 fatty acids such as salmon, tuna, sardines and anchovies can help you fight inflammation like a pro. Being rich in protein and healthy fats, they are great to have twice a week, especially as both a prevention and cure for inflammation.

Fresh Fruits

Citrus fruits rich in antioxidants in darker, vibrant shades can come in really handy if you want to work on inflammation. Grapes, bananas, apples, mangoes, peaches, tomatoes and pomegranates can all be your companions in the journey to anti-inflammation and a healthier lifestyle.

Besides this, prunes, whole grains, seeds such as flaxseeds and chia seeds, coffee, green tea and ginger can help with less bloating, reduced gastrointestinal discomfort, achiness, a fitter body and also an improved mood. Start small with minor switches from processed to whole foods and including fruits in your diet, and see the difference. 

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Here’s to holistic health and a powerful fight against chronic inflammation!

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