Dr. Z Blog

Foods That Fight Inflammation

According to Harvard Medical School’s Harvard Health Publishing, “Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good.”

Foods That Cause Inflammation

Try to avoid or limit these foods as much as possible:

  • Refined carbohydrates, such as white bread and pastries
  • French friesand other fried foods
  • Sodaand other sugar-sweetened beverages
  • Red meat(burgers, steaks) and processed meat (hot dogs, sausage)
  • Margarine, shortening, and lard

Anti-Inflammatory Foods

An anti-inflammatory diet should include these foods:

  • Tomatoes
  • Olive oil
  • Green leafy vegetables, such as spinach, kale, and collards
  • Nutslike almonds and walnuts
  • Fatty fishlike salmon, mackerel, tuna, and sardines
  • Fruits such as strawberries, blueberries, cherries, and oranges
  • Coffee contains polyphenols and other anti-inflammatory compounds

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

**Information gathered from Harvard Health Publishing. (2018, November 7). Foods That Fight Inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation