Diet Food List For Treatment Of Inflammation

Inflammation occurs when your body releases white blood cells and chemicals to protect you from bacteria, viruses and other foreign substances your body perceives as harmful. In some cases, this process damages your body's tissues or indicates a medical condition, such as arthritis, tendinitis or heart disease. Inflammation may cause pain, swelling, joint pain or stiffness, fever, aches or chills. In addition to rest, physical therapy and medications, certain foods can help alleviate inflammation.

Fruits and Vegetables

Fruits and vegetables provide rich amounts of water, fiber and nutrients, many of which are antioxidants. According to Barbara Rowe and Lisa M. Davis, authors of "Anti-Inflammatory Foods for Health: Hundreds of Ways to Incorporate Omega-3 Rich Foods into Your Diet to Fight Arthritis, Cancer, Heart Disease, and More," the antioxidants in fruits and vegetables help prevent the harsh bodily reactions that trigger inflammation. Incorporate fresh, colorful fruits and vegetables into your meals and snacks regularly for maximum anti-inflammatory benefits. Antioxidant-rich fruits include berries, cherries, citrus fruits, apples, red plums, red grapes, kiwi, cantaloupe, papaya and mangoes. Antioxidant-rich vegetables include tomatoes, red and green bell peppers, Brussels sprouts, broccoli, string beans, asparagus, artichokes, carrots and sweet potatoes.

Whole Grains

Whole grains provide rich amounts of fiber and nutrients, such as B-vitamins, iron and selenium. People who consume optimum amounts of fiber daily, or at least 25 g per day for women and 38 g per day for men, from foods such as whole grains demonstrate less inflammation than people who consume few whole grains, according to Rowe and Davis. To increase your fiber intake and reduce inflammation, replace refined grains, such as enriched breads, pasta and snack foods, with whole grain equivalents most often. Examples of fiber-rich, whole grain foods include 100 percent whole grain breads and cold cereals, old fashioned or steel-cut oatmeal, long-grain brown rice, wild rice, air-popped popcorn, quinoa and barley soup. When purchasing whole grain foods, check ingredient lists on food packaging to ensure that whole grains are listed as primary ingredients.

Fatty Fish

Fatty fish, such as salmon, albacore tuna, herring, halibut, lake trout, halibut and sardines, provide rich amounts of omega-3 fatty acids --- healthy fats your body requires and must obtain from dietary sources. According to a research review published in the Journal of the American College of Nutrition in 2002, omega-3 fatty acids derived from the oil of fatty fish can significantly improve symptoms of inflammation associated with autoimmune disorders. Omega-3 fats may also reduce your need for anti-inflammatory medications, if you consume them regularly. The American Heart Association recommends at least two 3.5 oz. servings of fatty fish per week for optimum wellness.