This story has been updated since it was originally posted on 1/31/24 to include more items
Chronic inflammation can lead to a number of health issues, including digestive problems, body pain, fatigue, diabetes, and obesity. For this reason, keeping inflammation at bay is a crucial part of maintaining your overall health—especially if you’re trying to lose weight. One of the best ways to do this is by switching up your diet. In addition to reducing your intake of harmful, inflammatory foods, there are also a number of inflammation-fighting ingredients you can add to your plate on a daily basis.
To discover a few of the best anti-inflammatory options for weight loss, we spoke to dietitians Trista Best, Lainey Younkin, Lisa Richards, and Jesse Feder, along with Dr. Tez Pratap Singh, MD. They told us that yogurt, berries, edamame, leafy greens, fatty fish, nuts, nuts, and sweet potatoes are all great choices. Learn about the benefits of each below.
1. Yogurt
Yogurt is delicious, versatile, and great for your overall health. This probiotic-rich food offers a myriad of health benefits. It's loaded with protein, great for your gut, and, according to best, perfect for fighting inflammation.
"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." Noted!
2. Berries
Looking for the perfect, nutritious topping for that yogurt? Look no further than fiber-rich berries. These small but mighty fruits can do wonders for your body thanks to the fact that they pack in antioxidants and help fight inflammation.
Best recommends blueberries, in particular. "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.
3. Edamame
If you're craving a crunchy, salty snack but trying to lose weight, put those processed foods down. Edamame is a nutritious, anti-inflammatory choice that both your body and taste buds will love. These beans are high in protein, fiber, and healthy proteins called isoflavones, which work to reduce inflammation.
"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." Perfect!
4. Leafy greens
Speaking of vegetables, we can't forget the importance of incorporating a steady supply of leafy greens into your diet. Options like spinach, kale, and Swiss chard are great for your health for a number of reasons. Packed with antioxidants, vitamins, and minerals, they're especially great at keeping inflammation at bay and aiding 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. They all make a perfect base for nutrient-rich salads!
5. Fatty Fish
If you really want to fight inflammation, it helps to make healthy swaps in your diet. For example, red meat is one tasty but potentially detrimental protein source that could worsen chronic inflammation; switching it out for fatty fish is one great way to prevent this. Options like salmon, mackerel, and trout are packed with omega-3 fatty acids that are renowned for their anti-inflammatory properties, as they help reduce the production of inflammatory molecules in the body.
"Fish like salmon, mackerel, and sardines 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. Adding fatty fish to your diet could not only alleviate inflammation, but also work to maintain metabolic health and promote weight loss.
6. Nuts
Snack time again! Like edamame, nuts are an amazing alternative to your go-to processed snack. These satiating superfoods are high in fiber and healthy fats, making them a perfect anti-inflammatory pick.
"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." We'll definitely start making our own! But even on their own, nuts are always a good idea.
7. Avocado
Rich in heart-healthy monounsaturated fats, avocados may contribute to lower cholesterol levels and improved cardiovascular health. Avocado's high content of vitamins, particularly vitamin K and folate, supports brain health and cognitive function.
"Avocado is one of the healthiest fats on the planet. It is very high in monounsaturated fats as well as dietary fiber. It is also a great source of B vitamins, vitamin C, vitamin E, vitamin K, folate, potassium, magnesium, and antioxidants. The healthy fats in avocado is great for supporting brain health as well as proper blood lipid levels which is essential for heart health," Feder says.
He also notes that the abundant dietary fiber in avocados plays a crucial role in supporting the gastrointestinal tract, enhancing nutrient absorption, and promoting overall health. Furthermore, the copious nutrients and antioxidants present in avocados prove beneficial in optimizing bodily functions and combating inflammation.
8. Sweet Potatoes
Believe it or not, sweet potatoes are another great anti-inflammatory foods for weight loss. While processed white potatoes can be detrimental to weight loss goals, sweet potatoes are a nutritious carb that can boost your immunity, reduce inflammation, and help you shed some pounds. "Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Richards tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
Additionally, sweet potatoes offer anti-inflammatory benefits, making them a great choice for your gut health as well. The beta-carotene in sweet potatoes has been shown to fight inflammation. So, if you're looking for a delicious way to reduce inflammation, add some sweet potatoes to your plate!
