10 Best Anti Inflammatory Herbs and Foods: Plus How To Use Them (2022)

Inflammation is the root of many dangerous diseases that are destroying our bodies, causing us pain, and making us sick. It's time to address what's been turning America into an inflammation nation and learn how to reverse this plague.

Before exploring what helps reduce inflammation, it's important to understand the different types of inflammation and what makes chronic inflammation cause disease.

What causes inflammation?

Your body is built to protect you. One intricate and amazing way it does this is through the process of inflammation. Simply put, inflammation is the way your body reacts to injury or infection. When you face damage (scrape, cut, ouchie) or a foreign substance (bacteria, virus, food allergy) your body send out it's remedy troops (white blood cells) to visit the site of invasion and defend with healing chemicals.

Acute Inflammation

Acute inflammation occurs at the site of damage. This is the kind of inflammation you get after injuring yourself. Think about if you were to fall and hit your knee and get a boo-boo. You would get redness, pain, and swelling. This is your body mobilizing immune cells (white blood cells) and increasing blood flow to the area to alleviate the wound. This reaction is short-term and happens within minutes to hours.

Chronic Inflammation

Chronic inflammation is the one you want to look out for. This happens when your body makes repeated attempts to heal and contain a source of injury or infection over a longer period of time -- up to weeks of months. This is the type that's related to inflammatory diseases (allergy, autoimmune disease, inflammatory bowel disease, asthma, celiac disease). It's also a risk factor for dangerous conditions such as cardiovascular disease, diabetes, cancer, and Alzheimer's disease.

Preventing Chronic Inflammation

There are many anti-inflammatorymedications on the market, ranging from aspirin and ibuprofen to prescription drugs. But these carry unpleasant side effects and can be addicting. Some over-the-counter pain relievers may even make matters worse -- NSAIDs (aspirin, Ibuprofen, Naproxen) cause damage to your gut health, causing more injury, inflammation, and possibly leaky gut syndrome.

The key is to support your body's natural ability to fight inflammation, through eating an anti-inflammatorydiet and adding inflammation-fighting herbs and supplements on a daily basis.

1. Curcumin (Turmeric)

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Curcumin is that "miracle compound" found in the golden-colored root turmeric (curcuma longa). Boasting 1000s of positive studies, this compound is constantly surprising researchers by the extent of its anti-inflammatory abilities--most notably its effect on arthritis and osteoarthritis.

If you’re using raw turmeric, this can be difficult to calculate - you’ll have to figure out how much curcumin is in your turmeric, and this can vary based on the way that it’s processed and grown.

Common doses of curcumin range from half a gram to 7.5 grams daily, split into 3 or 4 doses. It’s generally not recommended to consume more than 3 mg/kg of curcumin for your body weight.

Curcumin is about 10 times more potent and effective when it’s consumed with black pepper (thanks to a compound called piperine) or a healthy fat source.

Even better, you can use a patented liquid curcumin extract that is more than 185x more bioavailable curcumin supplements -- so no need to worry about having black pepper with your curcumin.

10 Best Anti Inflammatory Herbs and Foods: Plus How To Use Them (2)

Shop our Curcumin W/ Organic Coconut Oil today.

Related Content: Is Your Turmeric Supplement Contaminated With Lead?

2. Ginger

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Aside from being a fantastic and delicious addition to a wide range of meals, ginger packs a lot of health benefits. Beyond inflammation, it can improve metabolism and help fight oxidative damage.

Research suggests that the compounds gingerol and zingerone found in ginger are primarily responsible for the root's ability to fight inflammation. They have been linked to reductions in many forms and levels of inflammation, from colitis to kidney damage to diabetes and cancer.

The best way to consume ginger is to eat the raw root, though it may be difficult for your body to break down the fiber. It’s widely available in powder and supplement form, as well.

Research suggests that 2 to 3 grams of powdered ginger per day may be a safe and effective dose to support the body's anti-inflammatoryresponse. It’s not recommended to take more than 4 grams of fresh ginger a day because this might cause heartburn or digestive issues.

3. Spirulina

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Spirulina is a blue-green algae and potent antioxidant with a range of powerful anti-inflammatory and cleansing abilities.

(Video) Top 18 ANTI-INFLAMMATORY Foods | WHAT TO EAT To Reduce Inflammation

In one study on diabetic subjects, participants given 8 grams of spirulina daily showed decreases in malondialdehyde (MDA) -- MDA is a compound produced by your body that reflects the ability of your immune system to respond to inflammation. Higher levels indicate more inflammation.

A lot of the beneficial effects of spirulina are caused by c-phycocyanin -- spirulina is about 20% c-phycocyanin. Daily doses of spirulina range between 1 to 8 grams daily.

Effects can be registered at doses at as little as 2.5 grams a day but shouldn’t exceed more than 12.

Related Content: The Top 5 Benefits of Spirulina and Chlorella

4. Cayenne pepper

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Capsaicin, the spicy compound that makes chili peppers hot, is actually a potent anti-inflammatorycompound. Many topical pain relief creams actually use capsaicin because it helps increase blood flow to the injured areas such as muscle or jointpain. Just make sure not to put it on an open wound (ouch).

Cayenne pepper also contains a wide range of flavonoids and other phytonutrients. These are antioxidants that work at a cellular level and actually disarm free radicals that can lead to cellular inflammation.

The University of Maryland’s Medical Center recommends taking between 30 and 120 mg of cayenne pepper three times daily to experience beneficial effects.

5. Cinnamon

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Cinnamon is delicious and works well as a sugar substitute. Many of the phytonutrients present in raw cinnamon are potent anti-inflammatorycompounds. Cinnamon is loaded with antioxidants and flavanols that are both known for having a positive impact on inflammation in the human body.

One of the main components of cinnamon, cinnamaldehyde, is known to inhibit certain proteins that are factors in causing inflammation. It also can decrease blood clotting which is linked to other inflammatory conditions.

You can begin to notice the benefits of cinnamon when taking between 1-1.5grams a day. Too much more than this can lead to adverse reactions or indigestion.

Related Content: Trehalose: The Sugar That's Good For You

6. Cloves

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Cloves contain one compound that is particularly potent, called eugenol. This component acts in a very similar manner to cinnamaldehyde.

Eugenol works by inhibiting an enzyme that’s responsible for causing an inflammatory response. This is actually the same enzyme that those NSAIDs (non steroidalanti-inflammatorydrugs), making cloves and clove oil one of the most potent natural anti-inflammatories that you can find.

Dosages of clove oil can be effective at reducing inflammation topically with as little as a single drop.

7. Sage

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The two primary compounds in sage, carnosic acid and carnosol, give sage its unique flavor and are responsible for many of its health benefits. Sage increases the activity of superoxide dismutase, which is responsible for metabolizing and eliminating superoxide from the body. Superoxide is a free radical that is known to cause considerable inflammation in the human body.

Dried sage leaf has been indicated to reveal benefits at doses between 300 and 600 mg, but regular, fresh leaf should be taken in doses between 4 and 6 grams daily.

8. Rosemary

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Rosemary contains some of the same compound as sage, which may explain the similarities between their flavors. Rosemary also contains its own unique compound called rosmarinic acid, commonly used as a natural preservative and stabilizer in health supplements.

Like sage, rosemary impacts the body's production of superoxide dismutase. Its effects are more potent if you cook with the herbs, which helps to release some of the phytonutrients.

Apigenin and diosmin are two compounds present in rosemary that can act to prevent your body from producing prostaglandins, which cause an inflammation reaction throughout your body.

Fresh rosemary leaf can be used at doses between 4 and 6 grams a day to help treat symptoms of rheumatoid arthritis. The essential oil can be used in doses of 0.1 to 1 ml to treat similar symptoms.

(Video) 10 Best Herbs For Inflammation | Herbs To Reduce Inflammation

9. Black pepper

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You now know that curcumin is much more potent when taken with black pepper, but the benefits are amplified when you recognize that black pepper carries its own anti-inflammatory benefits.

Piperine, the compound responsible for making pepper hot, is known to help ease symptoms of various forms of arthritis and chronic pain.

Dosages are typically measured by their ability to improve the absorption of other compounds like curcumin, in which you need about 20 mg of the active component, piperine.

10. Green tea

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Green tea has been a staple of healthy eating, regarded for having a wide range of health benefits. In addition to it's anti-inflammatoryproperties such as anti-oxidants, it's recently shown to be effective at reducing inflammation for arthritis sufferers.

A couple cups of green tea a day are enough to provide mild relief from symptoms of inflammation. Just aim for the fresh dried versions instead of concentrates or the brands that come in cans.


Anti-InflammatoryDiet

Did you know that you can reduce or even eliminate the pain and discomfort of inflammation just by changing your diet?

Chronic, low level inflammation is increasingly associated with diseases like diabetes, heart attack, cancer and Alzheimer’s and even weight gain or obesity. Inflammation can be caused by various external triggers, including injuries, airborne allergens, and food. Certain conditions are characterized by inflammation as well. These include arthritis, fibromyalgia and irritable bowel syndrome.

If you're suffering from inflammation, it’s very possible that your diet could be to blame.

The standard American diet, also known as the Western pattern diet, is the modern way of food processing and eating that's generally characterized by high intakes of red meat, processed meats, packaged foods, fried foods, and refined grains, high sugar, and high-fat dairy.

While changing your diet may not be a complete cure-all, it’s likely thatlimiting or eliminating these foods known to cause inflammatory reactions will reduce your pain and discomfort.


Avoid These Foods that Cause Inflammation

Effectively controlling inflammation is not only about adding more anti-inflammatory herbs to your diet; it’s also about eliminating foods that trigger or exacerbate inflammation.

Let’s discuss why some of the foods you may be eating could be making your condition worse.

Sugar and High-Fructose Corn Syrup

Studies have shown that a diet high in sugars, including the high-fructose corn syrup used to sweeten many commercial products, increases inflammation. In one study on rats, researchers discovered that fructose caused inflammation in the cells that line blood vessels. [1]

Various studies also point to an increase in CRP — an inflammatory marker closely associated with cardiovascular disease — when subjects are given sugar. [2] Sugar also tends to work against the anti-inflammatoryeffect of omega-3 fatty acids.

Refined Carbohydrates

Not all carbs are bad for you. Carbohydrates contain important nutrients from whole foods like vegetables, fruits and whole grains. Carbohydrates are bad for you when they are refinedand eaten often.

When flour is refined, it means that most of the fiber naturally contained in the wheat has been stripped out of the flour. This not only takes away lots of vitamins and minerals, it also makes it so the carbohydrates are absorbed rapidly into your bloodstream -- leading to a blood sugar high and crash. Overtime, this blood sugar rollercoaster ride can lead to conditions like diabetes. This type of flour is most frequently used in commercial breads and baked goods.

Fiber is important for controlling blood sugar and balancing gut bacteria. When the fibrous parts of the wheat is removed, it seems to encourage the growth of inflammatory gut bacteria. [3]

Research shows that those who eat diets high in refined carbohydrates are more prone to inflammation-based diseases. [4]

Vegetable and Seed Oils

Vegetable and seed oils — including corn, safflower and canola oil — have high amounts of omega-6 fats. In the standard American diet, consumption of these oils have increased dramatically over the last few decades. Research shows that too much omega-6 appears to cause oxidative stress. [5]

Oxidative stress occurs when there are too many free radicals in the body, which essentially can damage various parts of the cells and tissues. Diseases thought to be linked to oxidative stress (that is, where oxidative stress appears to be a factor, though not necessarily a direct cause), include diabetes, hypertension, heart disease, Alzheimer’s, and even cancer.

The way these commercial oils are processed damage the fats, making them inflammatory. The oils are heated past their smoke point which causes them to be rancid, then oil companies will bleach and deodorize the products so you don't know the oil is spoiled.

Trans Fats

Trans fats are fats that have been processed to make them more solid and shelf stable. They are extremely unhealthy and can increase total cholesterol and making you more prone to developing heart disease and stroke.

These artificial fats cause inflammation and have been linked to damage to endothelial cells and high levels of various inflammatory markers. In one study, the levels of CRP (an inflammatory marker) were 73% higher in woman who had reported the highest trans fat intake compared to those with the lowest intake. [6]

(Video) ANTI INFLAMMATORY FOODS 💥 Top 10 Anti Inflammatory Foods To Reduce Inflammation

Trans fats are found in some fried foods (french fries and donuts), many commercially baked and packaged goods, some peanut butters and margarine spreads. Avoid products with hydrogenated fat (trans fat), either labeled as "trans fat", "hydrogenated fat", or "partially hydrogenated fat", on the label.

Excessive Alcohol

Alcohol consumption has been associated with an increase in CRP -- the marker for inflammation. One study confirmed that the more people drank, the higher the levels of CRP was in their bloodstream. (7) Heavy drinkers also seem to have a greater chance of developing leaky gut syndrome, which has been found to drive widespread inflammation. [8]

How to Add Natural Anti-InflammatoryFoods and Herbs In Your Diet

An anti-inflammatorydiet includes foods that reduce inflammatory responses in the body. The emphasis lies on cutting down on those inflammation promoting foods and replacing them with nutrient-rich, natural, anti-inflammatory substitutes.

Include more of these anti-inflammatoryfoods in your diet:

  • Cruciferous vegetables: Cauliflower, broccoli, brussels sprouts, cabbage
  • Leafy greenvegetables: Kale, spinach, bok choy, mustard greens
  • Fatty fish: Wild salmon, mackerel, and tuna
  • Berries: Fresh strawberries, blueberries, cherries
  • Legumes: Beans and lentils
  • Nuts: Walnuts, pistachios, almonds
  • Oils: Virgin olive oil and olives (make sure to choose cold pressed, unrefined oils)

Related: 5 Reasons Why Krill Oil Is The #1 Omega-3 Supplement For Brain Health


Anti-Inflammatory Cooking

Following an anti-inflammatorydiet doesn't mean you have to make a drastic overhaul -- every anti-inflammatory substitute counts. It may seem like following a super healthy diet is difficult, but with a little preparation you’ll soon get the hang of it and feel better all over!

One of the great things about learning to cook anti-inflammatoryfoods is that you get to experiment with unique herbs and spices. It's fun to experiment with adding different flavors to your old favorites, and let your personal tastes, intuition and mood guide you in adding various seasonings.

Three easy keyanti-inflammatoryherbs to have on hand: black pepper, cayenne pepper, and cinnamon which you can sprinkle on top of almost anything.

Adding turmeric, ginger, garlic, spirulina, rosemary, sage, cinnamon or cloves to dishes will also boost a dish’s anti-inflammatory power.

How to incorporate anti-inflammatory herbs:

  • Try them out in salad dressings, marinades and soups.
  • Associate them with sweet (cinnamon, clove, ginger) or savory dishes (rosemary, pepper, cayenne)
  • Grate fresh turmeric root or ginger onto a green salad or fresh fruit salad.
  • Plug in a few ingredients you have handy into a Google Search, then see what recipes pop up.

As you experiment, you'll also learn quickly how to adapt recipes if you don’t have all the ingredients listed in a particular recipe.

Global Flavors

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Certain ethnic styles of cooking contain lots of anti-inflammatory herbs, spices and other foods than others. Use these as inspiration when you cook.

The Mediterranean diet, for instance, includes plenty of dark leafy greens, olives, olive oil and fish. Often, mediterranean dishes are loaded with fresh healing herbs like rosemary, thyme and sage.

Anti-inflammatory spices are also used extensively in Eastern and Middle-Eastern countrieswhere they originated.

Indian curries often have turmeric as a base, which gives them their yellow color. Indian cooking often makes use of black pepper, chilies, ginger, cinnamon and cloves.

Try out some Moroccan-style tagine or soup, do an Asian stir fry with fresh fish, or whip up a salmon and quinoa bowl.

There’s so much to choose from...the creative possibilities are endless!

Anti-Inflammatory Smoothies

Smoothies provide a nutritious punch to start the day or to make a quick and easy snack when you’re on the run. But it’s worth noting that the smoothies in juice bars or grocery stores often have too much added sugar, low quality proteins as well as processed and artificial ingredients.

Try getting a good quality blender (if you don't already have one) and creating your own nutrient-packed smoothies. Focus on anti-inflammatory fruits and vegetables and add one or more anti-inflammatoryfoods like spirulina powder, turmeric, ginger, or cinnamon for an extra burst of nutrition and flavor.

Try this delicious anti-inflammatory recipe— simply blitz the following ingredients together in the blender:

  • 1 cup water
  • ½ ripe avocado
  • 1 tablespoon of spirulina powder
  • ½ cup fresh or frozen blueberries, or any other berry
  • ½ tablespoon coconut oil
  • ½ teaspoon turmeric
  • ½ teaspoon ginger
  • ½ tablespoon honey or sweetener of your choice
  • a serving of protein powder (optional)
  • 1 tablespoon flax or chia seeds (optional)

Anti-Inflammatory Teas

Tea is not just a beverage we make from the leaves of the tea plant — it’s really any drink made from an infusion of the roots, leaves, fruits or flowers of plants. There are plenty of different versions of anti-inflammatory tea. You can add almost any type of fresh spice or herb to boiling water, and even experiment with iced teas as well.

  • Ginger root and lemon
  • Turmeric and cinnamon
  • Green tea and cloves
  • Mint and rosemary

10 Best Anti Inflammatory Herbs and Foods: Plus How To Use Them (13)

You’ll need to let the tea steep for quite a while with some root herbs (like ginger) to get the full flavor. You can also have herbal teas that are ready to be steeped.

(Video) Anti-Inflammatory Foods: 3 Foods That Reduce Inflammation, Plus Recipes | Turmeric

This turmeric and ginger tea is warming and soothing. Try it on cold winter’s day, or if you're feeling under the weather:

  • 1 ½ inch ginger root chopped in pieces
  • 1 ½ inch turmeric root chopped in pieces
  • 3 slices of lemon
  • 4 cups of water

Boil all the ingredients together for about 10 minutes and strain before drinking.

Anti-Inflammatory Aromatherapy and Essential Oils

Essential oils are undiluted pure plant oil. You can find them at health food stores, specialty aromatherapy shops, and even conventional pharmacies. Aromatherapy oils can be used in different ways: you can use them with oil for massages, you can burn them in diffusers, or you can add a few to a hot bath. But in order to get the beneficial effects, you have to eat them or apply them to your skin such as with lotions.

Essential oils that have been shown to reduce inflammation are:

  • thyme
  • rose
  • eucalyptus
  • clove
  • vetiver
  • ginger
  • chamomile
  • bergamot
  • peppermint
  • lavender
  • rosemary

Some essential oils are ingestible, but you’ll want to use caution if you plan to take them orally. Certain oils like cedarwood, eucalyptus and wintergreen (to name a few) should not be ingested. Be sure to ask your health professional for medical advice before ingesting these and read labels carefully if you want to use these oils with food.

Anti-Inflammatory Supplements

Adding anti-inflammatoryfoods, herbs and spices to your daily diet is a good start and a way to stay healthy and prevent chronic disease amid the hustle and bustle of modern living.

Curcumin is the main anti-inflammatory ingredient in tumeric. There are about 200 mgs of curcumin in a teaspoon of tumeric. But to get the full benefits of the spice, you’ll need to take 2 to 5 times this amount.

Taking a liquid curcumin supplement is an easy way to get a powerful daily dose without having to purchase, prepare and ingest large quantities of the raw herb.

10 Best Anti Inflammatory Herbs and Foods: Plus How To Use Them (14)

Shop ourCurcumin W/ Organic Coconut Oiltoday.

Start Living with Less Inflammation Today

There are many ways to incorporate more anti-inflammatory herbs, foods, and supplements into your diet. Replacing the inflammatory processed foods (alcohol, sugar, refined carbohydrates, fried foods) with the anti-inflammatory alternatives discussed above, should lead to a lessening of inflammatory symptoms.

For more information on inflammation-fighting herbs and spices, check out the video below:

# # #If you think we missed something, or you’d like to leave a comment to share your experience with anti-inflammatory herbs, please do so below!


For more information on inflammation-fighting herbs and spices, check out the video below:

# # #

If you think we missed something, or you’d like to leave a comment to share your experience with anti-inflammatory herbs, please do so below!

1. Glushakova, O et al. "Fructose induces the inflammatory molecule ICAM-1 in endothelial cells."2008 Sep;19(9):1712-20.

2.Jameel Fet al. "Acute effects of feeding fructose, glucose and sucrose on blood lipid levels and systemic inflammation."2014 Dec 16;13:195.

3.Dixon LJet al. "Combinatorial effects of diet and genetics on inflammatory bowel disease pathogenesis."2015 Apr;21(4):912-22.

4.Buyken AEet al. "Carbohydrate nutrition and inflammatory disease mortality in older adults."2010 Sep;92(3):634-43.

5.Yang LGet al. "Low n-6/n-3 PUFA Ratio Improves Lipid Metabolism, Inflammation, Oxidative Stress and Endothelial Function in Rats Using Plant Oils as n-3 Fatty Acid Source."2016 Jan;51(1):49-59.

(Video) Anti-Inflammatory Herbs And Spices That Work Better Than NSAIDS

6.Lopez-Garcia Eet al. "Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction."2005 Mar;135(3):562-6.

7.Oliveira Aet al. "Alcohol intake and systemic markers of inflammation--shape of the association according to sex and body mass index."2010 Mar-Apr;45(2):119-25.

8.Wang HJet al. "Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development."2010 Mar 21;16(11):1304-13.

FAQs

What is the number one anti-inflammatory food? ›

1. FATTY FISH. Fish like salmon, mackerel, sardines, and tuna give you protein and the omega-3 fatty acids EPA and DHA. These components reduce inflammation in the body.

How do I start eating more anti-inflammatory foods? ›

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric.

How do you get rid of inflammation in the whole body? ›

Follow these six tips for reducing inflammation in your body:
  1. Load up on anti-inflammatory foods. ...
  2. Cut back or eliminate inflammatory foods. ...
  3. Control blood sugar. ...
  4. Make time to exercise. ...
  5. Lose weight. ...
  6. Manage stress.
15 Jan 2020

What is the most anti-inflammatory fruit? ›

Eat these fruits for their anti-inflammatory benefits
  • Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. ...
  • Apples. ...
  • Stone fruits. ...
  • Grapes. ...
  • Citrus. ...
  • Pomegranates. ...
  • Image: Kwangmoozaa/Getty Images.
13 Oct 2021

Are eggs inflammatory? ›

Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.

What foods trigger inflammation? ›

Avoid these 8 food ingredients that may trigger more inflammation in your body.
  • 8 Food Ingredients That Can Cause Inflammation. ...
  • Sugar. ...
  • Saturated Fats. ...
  • Trans Fats. ...
  • Omega 6 Fatty Acids. ...
  • Refined Carbohydrates. ...
  • MSG. ...
  • Gluten and Casein.

What vitamin helps with inflammation in the body? ›

Vitamin C. Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It's a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells ( 55 ).

How long does it take to get rid of inflammation? ›

Acute inflammation usually occurs for a short (yet often severe) duration. It often resolves in two weeks or less.

How can I reduce inflammation in my joints naturally? ›

Additions to Your Diet
  1. Omega-3 Fatty Acids. ...
  2. Vitamin D. ...
  3. Turmeric. ...
  4. Ginger Root Extract. ...
  5. Fruits, Vegetables and Whole Grains. Fruits, veggies and whole grains, as part of a healthy diet, fight inflammation naturally and can also help control your weight.
27 Mar 2019

Are eggs anti-inflammatory? ›

Are eggs an anti-inflammatory food? Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects. 10 They're also a good source of protein and B vitamins.

Are bananas inflammatory? ›

Bananas are an example of anti-inflammatory food. They are a nutritious fruit that contains bioactive compounds , and contain properties that are: antimicrobial. antioxidant.

What is the main cause of inflammation in the body? ›

Possible Causes

The most common reasons for chronic inflammation include: Autoimmune disorders, such as lupus, where your body attacks healthy tissue. Exposure to toxins, like pollution or industrial chemicals. Untreated acute inflammation, such as from an infection or injury.

Does lemon water reduce inflammation? ›

Lemon water has several health benefits thanks to its high vitamin C concentration, flavonoid content, and acidity. Both flavonoids and vitamin C are strong antioxidants and have anti-inflammatory effects, therefore they may protect cells from damage and reduce inflammation in the body.

How do I know if I have inflammation in my body? ›

Symptoms of inflammation include:
  1. Redness.
  2. A swollen joint that may be warm to the touch.
  3. Joint pain.
  4. Joint stiffness.
  5. A joint that doesn't work as well as it should.
15 Oct 2020

Does rice cause inflammation? ›

Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation. These refined carbs are also linked to obesity and a host of chronic conditions.

Does apple cider vinegar help with inflammation? ›

Some people believe that apple cider vinegar contains anti-inflammatory properties that would aid in the symptoms of arthritis, however, this has not been proven in humans. There is not enough evidence to show that apple cider vinegar is an effective treatment for any symptoms relating to arthritis.

What are the 5 classic signs of inflammation? ›

Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).

Which vegetables are anti-inflammatory? ›

Broccoli

It's a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer ( 18 , 19 ). This may be related to the anti-inflammatory effects of the antioxidants they contain.

Is Ginger good for inflammation? ›

Ginger: With antioxidants, anti-inflammatory and antibacterial properties, ginger can even help ease severe inflammation associated with rheumatoid arthritis. Turmeric: This yellow spice boasts a chemical that inhibits chronic inflammatory signals in the body.

Is oatmeal inflammatory? ›

on Inflammation: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Background: Oat and its compounds have been found to have anti-inflammatory effects.

Which meat is anti-inflammatory? ›

Eat plenty of fruits, vegetables, nuts. Eat these in moderation: fish (no farmed fish), poultry (chicken, turkey, etc.), eggs, lean red meat (preferably grass fed beef, lamb or bison), and dairy.

Is cheese inflammatory? ›

For most people, dairy does not cause inflammation, and there is no need to avoid it. Many dairy-containing foods may be eaten as part of a healthy diet.

Does water help inflammation? ›

Inflammation. Health experts recommend that a diet rich in anti-oxidants as well as staying hydrated with enough water are great ways to reduce inflammation in the body. Water is specifically recommended because it can flush toxins and other irritants out of the body.

What foods make your joints hurt? ›

With arthritis, the constant pain and stiffness often lead the body to be in a state of stress or "inflammation." Foods that cause joint pain include heavily processed foods, red meat, foods high in sugar, fried foods, alcohol and foods rich in MSG, refined carbohydrates, gluten and purines.

What protein causes inflammation? ›

Higher protein intake has been associated with higher concentrations of certain circulating inflammatory biomarkers, such as C-reactive protein (CRP) (20, 21), although the dietary source of the protein may be relevant (22–26).

Can vitamin D reduce inflammation? ›

An active metabolite of vitamin D—(not the over-the-counter version) — is involved in shutting down inflammation, which could potentially be beneficial in patients with severe COVID-19.

Does vitamin B12 help inflammation? ›

Conclusions: Serum vitamin B12 concentrations were associated with pro-inflammatory cytokines and biochemical markers of cardiometabolic risks in adults. Maintaining adequate vitamin B12 concentrations may lower inflammation-induced cardiometabolic risk in the Saudi adult population.

Can too much vitamin D cause inflammation? ›

Hypercalcemia can cause acute pancreatitis, which is the term for inflammation of the pancreas. A 2017 review found that 2 of 19 people with vitamin D toxicity experienced acute pancreatitis as a complication. Each had taken an average of 6,000,000 international units (IU) of the vitamin over 1–3 months.

What are the 3 main causes of inflammation? ›

Causes of an inflammation

Pathogens (germs) like bacteria, viruses or fungi. External injuries like scrapes or damage through foreign objects (for example a thorn in your finger) Effects of chemicals or radiation.

Does sugar cause inflammation? ›

Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.

Is there a natural anti-inflammatory? ›

Garlic. Garlic, like ginger, pineapple, and fatty fish, is a common food that's rich in anti-inflammatory compounds. Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to better ward off disease-causing pathogens ( 52 ).

What foods make arthritis go away? ›

To ease your arthritis pain, try these types of food:
  • Fatty Fish. Salmon, mackerel and tuna have high levels of Omega-3 fatty acids and vitamin D. ...
  • Dark Leafy Greens. Spinach, kale, broccoli and collard greens are great sources for vitamins E and C. ...
  • Nuts. ...
  • Olive Oil. ...
  • Berries. ...
  • Garlic and Onions. ...
  • Green Tea.
30 May 2018

What vitamin is good for sore joints? ›

Vitamin D is important for keeping bones strong and preventing injuries from falls. Research shows that people with low levels of vitamin D may have more joint pain.

What helps inflammation and joint pain? ›

Ice: Apply ice to your joints to relieve pain and swelling. Ice the joint for 15 minutes several times a day. Heat: After a day or so, try a heating pad to address any muscle spasms around the joint. Rest: Rest the joint during the first day and avoid any activities that cause you pain.

What are the 5 classic signs of inflammation? ›

Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).

How long does it take for inflammation to leave the body? ›

Acute inflammation usually occurs for a short (yet often severe) duration. It often resolves in two weeks or less.

What is the main cause of inflammation in the body? ›

Possible Causes

The most common reasons for chronic inflammation include: Autoimmune disorders, such as lupus, where your body attacks healthy tissue. Exposure to toxins, like pollution or industrial chemicals. Untreated acute inflammation, such as from an infection or injury.

Are bananas anti-inflammatory? ›

Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.

How do you know if you have a lot of inflammation in your body? ›

Experiencing pain regularly that is not attributable to an injury is an indicator of a lot of inflammation. If you notice pain at the end of your range of motion, you could have too much inflammation. It could also be a signal that you have developed arthritis.

How do you know when your body has inflammation? ›

When inflammation happens, chemicals from your body's white blood cells enter your blood or tissues to protect your body from invaders. This raises the blood flow to the area of injury or infection. It can cause redness and warmth. Some of the chemicals cause fluid to leak into your tissues, resulting in swelling.

What are the 3 warning signs of inflammation? ›

It often shows up as redness, swelling, warmth, and pain in the affected area. Chronic inflammation refers to long-term inflammation. Over time, chronic inflammation can cause the immune system to attack healthy cells and tissue, resulting in autoimmune issues.

What are the 3 main causes of inflammation? ›

Causes of an inflammation

Pathogens (germs) like bacteria, viruses or fungi. External injuries like scrapes or damage through foreign objects (for example a thorn in your finger) Effects of chemicals or radiation.

Does walking help reduce inflammation? ›

“Our study shows a workout session doesn't actually have to be intense to have anti-inflammatory effects. Twenty minutes to half-an-hour of moderate exercise, including fast walking, appears to be sufficient,” said Hong.

Are eggs inflammatory? ›

Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.

What is inflammation in poop? ›

What Is Inflammatory Bowel Disease (IBD)? Inflammatory bowel disease (IBD) causes parts of the intestine (bowel) to get red and swollen (inflammation). It's a chronic condition, which means it lasts a long time or constantly comes and goes. There are two kinds of IBD: Crohn's disease and ulcerative colitis.

Does chicken cause inflammation? ›

Chicken and eggs are the top sources of arachidonic acid in the diet—an omega-6 fatty acid involved in our body's inflammatory response.

Does sugar cause inflammation? ›

Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.

Is oatmeal inflammatory? ›

on Inflammation: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Background: Oat and its compounds have been found to have anti-inflammatory effects.

What fruit is good for inflammation? ›

Eat these fruits for their anti-inflammatory benefits
  • Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. ...
  • Apples. ...
  • Stone fruits. ...
  • Grapes. ...
  • Citrus. ...
  • Pomegranates. ...
  • Image: Kwangmoozaa/Getty Images.
13 Oct 2021

Is pineapple good for inflammation? ›

Anti-Inflammatory Properties

Pineapple juice contains an enzyme called bromelain, which triggers your body's ability to fight pain and reduce swelling. It's used as a treatment for inflammation and sports injuries and may be effective in reducing symptoms of osteoarthritis.

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