Inflammation is a double-edged sword. In the short term, it’s your body’s way of healing — think redness, swelling, or soreness after an injury. But when inflammation lingers for months or years without a clear trigger, it can raise your risk for serious conditions like heart disease, diabetes, arthritis, and even cancer.
Diet plays a major role. Highly processed and sugary foods are linked to chronic inflammation, while fresh, whole foods can help calm it down. Here are some of the best choices:
- Vegetables, especially leafy greens: Spinach, kale, collards, broccoli, and Swiss chard are rich in fiber and antioxidants that support gut health and help regulate the immune system. Veggies like celery, carrots, and parsley also contain apigenin, a plant compound with anti-inflammatory benefits.
- Fruits: Blueberries, tart cherries, and citrus fruits deliver fiber, vitamin C, and powerful antioxidants to help protect cells.
- Legumes: Beans, lentils, and edamame feed the gut microbiome, supply minerals like folate and magnesium, and are versatile in soups, salads, or snacks.
- Spices: Turmeric, ginger, cardamom, and garlic add flavor while research suggests they may help fight inflammation.
- Fermented foods: Yogurt, kimchi, sauerkraut, and kombucha can benefit gut health — just watch out for added sugars.
- Omega-3s: Salmon, walnuts, flaxseeds, and eggs provide healthy fats linked to lower inflammation.
- Coffee and tea: In moderation, both deliver antioxidants that may help reduce inflammatory markers.
The key is variety. Aim to eat at least 30 different plant and whole-food items each week. No single food is a cure, but together, they can make a big difference.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.