Anti-inflammatory foods play a crucial role in boosting metabolism and accelerating weight loss. By reducing inflammation, these foods help optimize metabolic processes and prevent weight gain associated with chronic inflammation. Integrating these foods into your diet can enhance metabolic efficiency, support fat burning, and help you achieve your weight loss goals more effectively.
We checked in with Carolina Schneider, MS, RD, Lisa Richards, nutritionist at The Candida Diet, registered dietitian Michelle Saari, dietitians Trista Best, Lainey Younkin, Lisa Richards, Jesse Feder, and Dr. Tez Pratap Singh, MD, to learn about nine inflammation-fighting foods to eat because they can boost your metabolism and shed excess weight. Some of their suggestions were edamame, fatty fish, leafy greens, and more. Read on to discover all nine!
1. Chia Seeds
Chia seeds are rich in omega-3 fatty acids and antioxidants, known for their anti-inflammatory properties, which help reduce inflammation throughout the body. The soluble fiber in chia seeds also aids digestion.
"Chia puddings are not only satiating, but great for gut health and inflammation. Chia seeds are high in soluble fiber, which supports metabolic and digestive health, and omega-3 fatty acids, which are known for their anti-inflammatory properties," Schneider says.
2. Bell Pepper with Hummus
Pairing crisp bell pepper slices with creamy hummus not only creates a delightful snack but also offers a myriad of health benefits, supporting anti-inflammatory pathways, metabolism, and weight loss.
Bell peppers are packed with vitamin C and other antioxidants, which help combat inflammation and boost immune function.
Hummus, made from chickpeas, olive oil, and tahini, is a nutritional powerhouse, providing protein, healthy fats, and fiber. Chickpeas contain compounds that have been linked to reduced inflammation and improved metabolic health.
Additionally, both bell peppers and hummus contain fiber, which promotes a feeling of fullness and helps control appetite. Fiber slows digestion, keeping you satisfied longer and reducing the likelihood of overeating.
Schneider elaborates further and adds that because it's made with chickpeas, "which are high in fiber and protein, hummus is a satiating snack when paired with fresh vegetables like bell peppers, excellent sources of vitamin C—a powerful antioxidant that helps reduce inflammation."
3. Dark Chocolate-covered Almonds
Dark chocolate is rich in flavonoids, potent antioxidants known for their anti-inflammatory roles, which help reduce inflammation and promote weight loss.
Almonds, packed with healthy fats, fiber, and protein, provide satiety and promote stable blood sugar levels, supporting metabolic function. Furthermore, almonds contain prebiotic fiber, which nourishes beneficial gut bacteria and contributes to a healthy gut environment.
Consuming these in moderation can provide a satisfying treat that helps curb sweet cravings without derailing your weight loss efforts.
"Dark chocolate provides antioxidants and flavonoids that can protect your cells from damage, reduce inflammation, and improve overall health, while almonds offer healthy fats and fiber that support metabolism," she notes. If that's not enough, learn more about the numerous benefits of dark chocolate here!
4. Edamame
Edamame is an excellent anti-inflammatory choice that both your body and taste buds will love. Edamame, which are young soybeans, is rich in protein. Protein increases satiety and helps build and maintain muscle mass, which can enhance metabolism and support faster fat burning. "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," Younkin says. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal."
5. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, is an excellent anti-inflammatory food that can boost metabolism and support weight loss. Fatty fish are high in omega-3 fatty acids, which have potent anti-inflammatory properties. Reducing inflammation can improve metabolic function and help prevent weight gain associated with chronic inflammation.
"Fish are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. They can help reduce inflammation in the body and potentially prevent weight gain by improving insulin sensitivity," Singh says.
6. Leafy Greens
Leafy greens are packed with antioxidants, including vitamins A, C, and K, which help combat inflammation. The vitamins and minerals in leafy greens, such as magnesium and iron, play crucial roles in maintaining a healthy metabolism. Efficient metabolism helps in burning calories more effectively and supports overall weight loss.
"Spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and phytonutrients. They can reduce inflammation and support weight loss by offering low-calorie, nutrient-dense options," Singh says.
7. Yogurt
Yogurt contains probiotics, which are beneficial bacteria that help maintain a healthy gut microbiome. A balanced gut microbiome can reduce inflammation and improve metabolic function, aiding in weight management. "Eating more probiotic-rich foods [like yogurt] can help reduce inflammation in the body," Best notes. "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."
8. Berries
Berries are low in calories while being nutrient-dense. This makes them an ideal choice for satisfying sweet cravings without consuming excess calories, which supports a calorie deficit for weight loss. The antioxidants and vitamins in berries, such as vitamin C, help improve metabolic health.
"The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight," she says. Additionally, blueberries offer up a healthy dose of vitamin C. "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 adds.
9. Nuts
Nuts contain monounsaturated and polyunsaturated fats, which have anti-inflammatory properties. These healthy fats help reduce inflammation in the body, which can enhance metabolic health and support more efficient weight loss.
"The best snacks are those that contain two qualities; low in calories and rich in satiating nutrients; fiber and protein," Best says. She recommends whipping up some homemade trail mix with nuts and dried berries for the ultimate tasty, healthy option. "Trail mix is one of my favorite snacks, especially while on the go, because it provides a quick source of protein and fiber."
