In many cases, inflammation is completely normal—it’s your body’s natural response to injury and infection. However, when it becomes chronic, inflammation can have serious ramifications on your health, potentially leading to a wide range of health issues, from heart disease to autoimmune disorders. While many factors—such as stress and sleep—play a role, there’s no denying that your diet can make a major impact. Limiting your intake of harmful foods can be a gamechanger. Likewise, adding anti-inflammatory foods to your meals is a great way to keep inflammation at bay.
We consulted dietitians and nutritionists to identify six inflammation-fighting foods you should be eating in for a healthier body this year. From omega-3-rich fatty fish to tasty spices and fiber-packed legumes, here are a few of the best options out there.
1. Fatty Fish
If you love seafood, we've got great news. Some of the tastiest fish options around, such as salmon, mackerel, sardines, and tuna, are rich in omega-3 fatty acids. These healthy fats have been shown to lower inflammation and support heart health. According to Amy Davis, RDN, "The best way to enjoy salmon is drizzled with a little olive oil, salt, and pepper, then roasted for 12 minutes on 350." Our stomachs are grumbling!
2. Turmeric and Ginger
Spices don't just add great flavor to your meals; they're also great for your body. Turmeric and ginger, in particular, contain compounds—curcumin in turmeric and gingerol in ginger—that are known for their anti-inflammatory effects. Davis recommends adding them to curries, soups, or hot teas. Tina Marinaccio, MS, RD, CPT, adds, "Turmeric has been shown to attenuate pain from conditions such as arthritis. Prepare golden milk by heating your favorite plant or cow milk with turmeric and aromatic spices such as cinnamon, cardamom, and ginger." Yum!
3. Medjool Dates
Medjool dates are nature's candy! Rich in polyphenols and fiber, these sweet treats help support gut health and fight inflammation. Davis recommends Natural Delights, in particular. "Grown in Bard Valley along the Colorado River—just outside Yuma, AZ—Natural Delights dates thrive in a climate nearly identical to Morocco’s, resulting in exceptionally plump and juicy fruit."
4. Sweet Potatoes
Who doesn't love a delicious sweet potato? These healthy starchy vegetables are "a great source of fiber, beta-carotene, and antioxidants, which all help combat inflammation," according to Davis. "I choose Bako Sweet for their sustainability, triple-washed convenience, and variety—organic, purple, white, and petite—making healthy eating effortless and delicious," she says.
5. Walnuts
When it comes to healthy snacks, it doesn't get much better than nuts, and walnuts, in particular, are a fantastic option. According to Mackenzie Burgess, RDN, walnuts are the only nut with an excellent source of omega-3 alpha-linolenic acid (ALA), which has been linked to heart and brain health, as well as reduced inflammation. "A 2022 systematic review of randomized controlled trials found that walnut-enriched diets helped lower triglycerides, total cholesterol, and LDL cholesterol," Burgess says. She suggests adding walnuts over banana overnight oats or enjoying homemade savory glazed walnuts. Sign us up!
6. Legumes
Time for some plant-based protein! Legumes, including lentils, chickpeas, and black beans, are rich in fiber, which gut microbes convert into short-chain fatty acids that help decrease inflammation. Marinaccio recommends incorporating "one to two servings daily using lentil pasta, bean spreads like hummus, and topping salads with beans." Perfect!
It's important to remember, of course, that no food can work a miracle. However, your diet plays an integral role in your overall health, especially when it comes to reduce inflammation. By adding these six nutrient-rich, nourishing foods to your meals on a regular basis, you can make strides towards a healthier, happier body.
