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Anti-Inflammatory Foods List

author image Stephanie Crumley Hill
Stephanie Crumley Hill is a childbirth educator who for more than 20 years has written professionally about pregnancy, family and a variety of health and medical topics. A former print magazine editor, her insurance articles for “Resource” magazine garnered numerous awards. She holds a Bachelor of Arts in English from the University of Georgia.
Anti-Inflammatory Foods List
Grilled salmon with spring vegetables on a white plate Photo Credit Elena Gaak/iStock/Getty Images


Inflammation in the body has been linked to a number of serious medical conditions, including Alzheimer's disease, cancer, stroke, type 2 diabetes and asthma, according to the University of Wisconsin. While serious medical conditions require medical treatments, choosing the right foods may help reduce inflammation in your body. Not only do anti-inflammatory foods help reduce inflammation, they are tasty and healthy for you in other ways. If you suffer from inflammation, talk with your doctor about dietary changes that may benefit you.


Anti-Inflammatory Foods List
A close up of walnuts Photo Credit Maxal Tamor/iStock/Getty Images

Omega-3 fatty acids help reduce inflammation. Good food sources of omega-3 fatty acids include fatty fish like salmon, halibut, tuna and sardines, leafy green vegetables, walnuts, pumpkin seeds, flax oil and ground flax seeds. Whole flax seeds are difficult to digest, so choose ground flax seeds or flax seed meal instead. Make sure any flax oil you use is fresh; rancid oils, besides their foul taste, make inflammation worse.


Anti-Inflammatory Foods List
A broken pod of garlic Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Foods high in antioxidants help reduce inflammation, according to the University of Wisconsin. Good dietary sources of antioxidants include citrus fruits, garlic, onions, leafy green vegetables, green and black tea and vegetables that are red, orange or yellow, including carrots, pumpkin and peppers.


Anti-Inflammatory Foods List
A bowl of miso soup Photo Credit 竜 山崎/iStock/Getty Images

Soy may help reduce inflammation. Consider adding tofu, soy beans, soy nuts, tempeh or miso to your diet.


Anti-Inflammatory Foods List
A crate of fresh apples Photo Credit Vaclav Mach/iStock/Getty Images

Fiber can help reduce inflammation. Foods that are good sources of fiber include whole grains, vegetables and fruits. Avoid fruit or vegetable juices, which have had the fiber removed. Avoid processed or enriched grain products, and choose whole grains instead.


Anti-Inflammatory Foods List
Whole and sliced ginger root on a wooden table Photo Credit grafvision/iStock/Getty Images

A number of spices have anti-inflammatory effects. According to the University of Wisconsin, these include ginger, turmeric, oregano, rosemary, cayenne, nutmeg and clove. According to the University of Michigan, ginger may reduce arthritis and bursitis symptoms; consider adding tea made with fresh ginger to your daily routine.

Vitamin C

Anti-Inflammatory Foods List
Slices of ripe kiwi Photo Credit Андрей Бурдюков/iStock/Getty Images

Foods rich in Vitamin C help inhibit an enzyme in the body that is responsible for inflammation, according to the University of Minnesota. Good sources of Vitamin C in the diet include strawberries, kiwi, tomatoes, citrus fruits, peppers and mango.

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