What to Eat to Feel Better. If you have a condition that causes inflammation, it may help to change your eating habits. While medication and other treatments are important, many experts say that adopting an anti inflammatory diet may help, too. If you have, say, rheumatoid arthritis, changing whats on your plate wont be a magic cure but it might lessen the number of flare ups that you have, or it may help take your pain down a few notches. An anti inflammatory diet is widely regarded as healthy, so even if it doesnt help with your condition, it can help lower your chances of having other problems. Antiinflammation foods. On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease, says Dr. Hu. Turn down the dial on the 1 health problem you dont know about with these antiinflammatory foods. Chronic inflammation plays a significant role as either a. What to Eat. In a nutshell, anti inflammatory foods are those that any mainstream nutrition expert would encourage you to eat. They include lots of fruits and vegetables, whole grains, plant based proteins like beans and nuts, fatty fish, and fresh herbs and spices. Fruits and veggies Go for variety and lots of color. Research has shown that vitamin K rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their color is a type of pigment that also helps fight inflammation. Reducing Inflammation In The Body NaturallyWhole grains Oatmeal, brown rice, whole wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation. Beans Theyre high in fiber, plus theyre loaded with antioxidants and other anti inflammatory substances. Nuts They have a healthy kind of fat that helps stop inflammation. Olive oil and avocados are also good sources. Stick to just a handful of nuts a day otherwise, the fat and calories will add up. Reducing Inflammation In The Body With Supplements' title='Reducing Inflammation In The Body With Supplements' />Fish Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega 3 fatty acids, which fight inflammation. Herbs and spices They add antioxidants along with flavor to your food. CP_Inflammation_5.jpg' alt='Reducing Inflammation In The Body' title='Reducing Inflammation In The Body' />Turmeric, found in curry powder, has a strong substance called curcumin. And garlic curbs the bodys ability to make things that boost inflammation. What Not to Eat. Anything highly processed, overly greasy, or super sweet isnt a good choice for you if you have inflammation. Continued. Refined starches and sugary foods Theyre not dense in nutrients, and theyre easy to overeat, which can lead to weight gain, high blood sugar, and high cholesterol all related to inflammation. Sugar causes the body to release inflammatory messengers called cytokines. Soda and other sweet drinks are main culprits. Anti inflammatory diet experts often say you should cut out all added sugars, including agave and honey. High fat and processed red meat like hot dogs These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day. Butter, whole milk, and cheese Again, the problem is saturated fat. Chicken Salad Cranberries there. Instead, eat low fat dairy products. Theyre not considered inflammatory. French fries, fried chicken, and other fried foods Cooking them in vegetable oil doesnt make them healthy. Corn, safflower, and other vegetable oils all have omega 6 fatty acids. You need some omega 6s, but if you get too much, as most Americans do, you throw off the balance between omega 6s and omega 3s in your body and end up with you guessed it more inflammation. Coffee creamers, margarine, and anything else with trans fats Trans fats look on the label for partially hydrogenated oils raise LDL cholesterol, which causes inflammation. Theres no safe amount to eat, so steer clear. Wheat, rye, and barley The focus here is gluten, and this ones a controversial maybe. People who have celiac disease need to avoid gluten. Reducing Inflammation In Body NaturallyOur daily choices are the root cause of chronic inflammation but you can take charge of your health with these five natural antiinflammatory tips. By working to reduce chronic inflammation, you may be able to protect against a number of conditions shown to be inflammationrelated, including heart disease. Alzheimers disease. Some foods make swelling and inflammation worse, but there are plenty of tasty antiinflammatory foods that can ease these symptoms. But for everyone else, the science is solid that whole grains are beneficial. Sources. SOURCES Academy of Nutrition and Dietetics Inflammation and Diet. Arthritis Foundation The Connection Between Gluten and Arthritis, Eight Foods That Can Cause Inflammation, The Ultimate Arthritis Diet. Cleveland Clinic The Anti Inflammatory Diet A Way to Manage Chronic Pain, 9 Diet Tips to Help You Fight Inflammation, Why You Should Pay Attention to Chronic Inflammation. Harvard Womens Health Watch Foods That Fight Inflammation. Mayo Clinic Online Health Letter Buzzed on Inflammation. Web. MD, LLC. All rights reserved. What happened the last time you felt pain in your body Did you reach for an ibuprofen or go to your doctor for a prescription drug If so, you may have. Heres a list of potent antiinflammatory foods, herbs, and spices that are significantly effective at. The key to reducing chronic inflammation starts with. Oily fish, like salmon, mackerel, tuna and sardines, are high in omega3 fatty acids, which can help reduce inflammation. Aim to eat fish several times a week, cooked.