While a small amount of inflammation in your body is a normal response to injury or illness, it’s important to remember that it can lead to serious health consequences when it becomes chronic—that includes weight gain and diseases like heart disease. For this reason, avoiding inflammatory foods and nourishing your body with healthy alternatives is crucial for your overall wellness.
Luckily, there are plenty of foods out there that can help you reach your weight loss goals and keep your inflammation levels low. To discover a few of the best ones you can add to your meals, we spoke to dietitians Trista Best and Lainey Younkin. They told us that yogurt, berries, and edamame are all fantastic choices. Learn more about the benefits of each below!
1. Yogurt
Yogurt makes a great, protein-rich breakfast, snack, or even dessert. And luckily, Best says this creamy treat boasts anti-inflammatory properties. This is largely thanks to their probiotic content.
"Eating more probiotic-rich foods can help reduce inflammation in the body," she says. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body."
Just be sure to steer clear of yogurts with lots of added sugars and flavoring, as this can ultimately do more harm than good (we all know that sugar can lead to a range of health risks!) Instead, opt for plain Greek yogurt and add berries to the mix.
2. Berries
Speaking of berries, this is another anti-inflammatory superfood Best says you can add to your diet if you struggle with chronic inflammation. This fruit offers up so many incredible benefits, including the fact that they're loaded with inflammation-fighting antioxidants. As far as the best options out there, Best says you may want to consider blueberries.
You can thank the fiber in these delicious berries for this. "The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight," she says. Then there's the fact that they're packed with Vitamin C, too. "It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body," Best tells us. Perfect!
3. Edamame
Now time for something green! Don't forget that many vegetables can help fight inflammation, and according to Youkin, edamame is somewhere at the top of the list. Not only are these beans high in both protein and fiber, but they're also rich in compounds called isoflavones, which can reduce C-reactive protein levels in order to keep inflammation at bay.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," she says. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." Wow!
The bottom line
At the end of the day, many factors play a role in inflammation, including hormones, sleep habits, and more. However, the food you eat can make a major impact on both contributing to and reducing inflammation. When you consume more inflammation-fighting foods like yogurt, berries, and edamame, you'll be one step closer to a healthier, more comfortable body.
