Inflammation is a natural response by your body, but chronic inflammation can lead to various health problems. Researchers have found that certain dietary patterns are backed by science and can help reduce inflammation. The Mediterranean diet, which emphasizes vegetables, legumes, whole grains, olive oil, nuts, and fish, has shown the best results in reducing inflammation and improving heart attack and stroke risk.
The key anti-inflammatory foods to focus on include:
– Whole grains
– Legumes
– Probiotic foods
– Green leafy vegetables
– Dark yellow vegetables
– Spices like turmeric, ginger, and garlic
– Flavonoid-rich fruits
– Nuts and seeds
On the other hand, pro-inflammatory foods that should be consumed in moderation include:
– Ultra-processed foods
– Refined carbohydrates
– Red and processed meats
– Sugar-sweetened beverages
– Fried foods high in trans fats and saturated fats
Foods can trigger inflammation by causing a spike in blood sugar and triglycerides, leading to persistent inflammation. This has been linked to various health problems, including colon cancer, obstructive sleep apnea, gout, stroke, depression, and dementia.
To make a positive change, focus on adding healthy foods instead of subtracting them. Try incorporating one extra serving of vegetables or fruit into your daily meals. With small swaps, you can support an overall healthy eating pattern without chasing every new trend.
Source: https://www.washingtonpost.com/wellness/2025/12/15/foods-that-fight-inflammation