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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

When we look at the diseases that plague our society arthritis, heart disease,
diabetes, high blood pressure, asthma, in.ammatory bowel disease (IBD) we see
that long-term lifestyle changes are needed. What might not be as obvious is the
common denominator tied to all of them and more:in.ammation is at the root of
most diseases.
By addressing the infammation with anti-infammatory foods, not only can the
symptoms of these diseases be alleviated, but we could even see them cured.

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

Anti-In.ammatory Foods Can T rans.orm Your Health


In.ammation as a bodily .unction is not necessarily a bad thing. When the body is
injured or ill, the lymphatic (immune) system springs into action, bringing the immune
systems army o. white blood cells to the area o. concern via increased blood .ow .
With the increased attention to the area, there might also be swelling, redness, heat,
and pain or discomfort. Youve probably seen this immune response in action, as a cut
or scrape becomes hot and puffy around the wound while the extra blood runs.
In.ammation, in a healthy body , is the normal and e..ective response that .acilitates
healing.
Sadly, we know this isnt the whole story.
When the immune system overreaches and begins attacking healthy body tissues,
were met with an autoimmune disorder like leaky gut and in.ammation in otherwise
healthy areas of the body. This is also the case for arthritis and .bromyalgia
symptoms, as well as celiac and irritable bowel disease (IBD). For diseases that arent
autoimmune, in.ammation can still play a part as the body continuously tries to heal the
tissues in a given area. Asthma creates in.amed airways; in.ammation related to
diabetes affects insulin resistance; and so on.
Despite the connection between in.ammation and prevalent diseases, as well as the
connection between diet and inammation that well explore, diet isnt always analyzed
in response to inammation. In a 2014 study on diet and IBD, 33 percent o the patients
in the study opted against the proposed anti-inammatory diet. All of the patients who
participated and consumedanti-inammatory oods ound enough relie that they were
able to discontinue at least one of their medications. Still, the study notes that
physicians typically offer if it hurts, dont do it advice instead of clear dietary
guidelines. (1)
Certainly, there is more we can do to promote anti-inammatory liestyle changes.

The Anti-Inammatory Diet


Standard American diets (appropriately called SAD) are never touted as exemplary, but
when talking about inammation, it becomes vitally important to rethink our typical diets.
As a report from the National Institute of Allergies and Infectious Diseases reported:
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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

While todays modern diet may provide bene.cial protection .rom microand macronutrient de.ciencies, our over abundance o. calories and the
macronutrients that compose our diet may all lead to
increasedin.ammation, reduced control o. in.ection, increased rates o.
cancer, and increased risk .or allergic and auto-in.ammatory disease. ( 2)
To move toward an anti-in.ammatory diet and anti-in.ammatory .oods, we primarily
move away from the abundance of overly processed, unbalanced diets of the West and
toward the ancient eating patterns of the Mediterranean. (3) A Mediterranean diet
comprisesplenty of fresh fruits and vegetables, little to no red meat, certainly no
chemicals or meat additives, and an abundance of omega-3 foods.
As we look into the anti-in.ammatory components o. certain .oods and herbs, we can
see how this kind o. diet is linked with lowered in.ammation. Among the many
compounds .ound in .resh produce, a .ew general categories stand out as bene.cial
when attacking in.ammation and in.ammatory diseases at their source.
Antioxidant foods
Minerals
Essential fatty acids
Theres little doubt that the pursuit of a healing diet begins with a menu high in
vegetables, fruits, wild meats and sprouted seeds rich withomega-3 bene.ts . The
evidence is clear that such anti-in.ammatory .oods can regulate the immune system
and impact the way in.ammation a. .ects our bodies and our lives. (4)

Top 15 Anti-In.ammatory Foods


Small, gradual changes are typically more sustainable, easier for the body to adapt to
and can make you less likely to go back to your old ways. So rather than emptying your
pantry and sailing o.. to the Mediterranean, you can pursue an anti-in.ammatory diet
one step at a time.
By adding in the anti-in.ammatory .oods that .ght in.ammation and restore health at a
cellular level, you can begin to repair the body without any drastic changes. Once you
.nd foods that heal your body and satisfy your palate, you can remove the
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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

in.ammation-causing o. .enders without .eeling deprived. Lets take a look at 15 o. the


best anti-in.ammatory .oods you can add to your diet.
1. Green Leafy Vegetables
The produce drawer is the .rst spot in your re.rigerator or pantry to .ll when .ghting
in.ammation. Fruits and vegetables are rich in antioxidants that restore cellular health,
as well as anti-in.ammatory .avonoids. I. you struggle to consume added portions o.
green leafy vegetables, try this delicious anti-in.ammatory juice that incorporates
greens alongside some o. the strongest anti-in.ammatory .oods in the list.
Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A
andC, as well as vitamin K, which can protect your brain against oxidative stress
caused by free radical damage. Eating chard can also protect you against the common
vitamin K de.ciency .
2. Bok Choy
Also known as Chinese cabbage, bok choy is an excellent source of antioxidant
vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant
phenolic substances in bok choy. These include something calledhydroxycinnamic
acids, which are robust antioxidants that scavenge free radicals. (5) A versatile
vegetable, bok choy can be made in many dishes outside of Chinese cuisine, so make
it one o. your go-toanti-in.ammatory .oods.
3. Celery
In recent pharmacological studies, bene.ts o. celery includeboth antioxidant and antiin.ammatory abilities that help improve blood pressure and cholesterol levels, as well
as prevent heart disease. Celery seeds which can be found either in whole seed
.orm, extract .orm or ground-up have impressive health bene.ts on their own, as they
help to lower in.ammation and to .ght bacterial in.ections. It s an excellent source o.
potassium, as well as antioxidants and vitamins.
Also, balance is the key to a healthy body .ree o. in.ammation. A good example o.
mineral balance tied to in.ammation is the proper mix o. sodium foods and
potassium-rich foods. Sodium brings in .uid and nutrients, while potassium .ushes
toxins. We know that processed foods are high in sodium, but our SAD diets arent as
rich in potassium. Without this pairing, toxins can build up in the body, once again

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

inviting in.ammation. One o. the bene.ts o. celery is that its an excellent source of
potassium, as well as antioxidants and vitamins.
4. Beets
A marker of a food chock-fullof antioxidants is its deep color, and beets are a prime
example! The umbrella category of antioxidants includes a great deal of substances. In
general, they .ght to repair the cell damage caused by in.ammation. In the case o.
beets, the antioxidant betalain gives themtheir signature color and is an excellent antiin.ammatory . (6) When added to the diet,beet benetsinclude repairing cells and
adding high levels o inammation-ghting potassium and magnesium.
Beets also contain quite a bit of magnesium, and a magnesium deciency is strongly
linked with inammatory conditions. (7) Calcium, while a vital nutrient, is not processed
well within the body without magnesium. Whencalcium builds up in the body, it
becomes unwanted this unpleasant buildup, such as calcied kidney stones,
theninvitesinammation. But when a balanced diet is consumed, with antiinammatory oods rich in calcium as well as magnesium, the body better processes
whats consumed.
5. Broccoli
The poster vegetable for healthy eating, its no secret that broccoli is a valuable
addition to any diet. For an anti-inammatory diet, its invaluable. Broccoli is high in
both potassium and magnesium, and its antioxidants are particularly potent antiinammatory substances in their own right. (8)
Broccoli is an antioxidant powerhouse, with key vitamins,avonoids and
carotenoids.These work together to lower oxidative stress in the body and help battle
both chronic inammation and the risk o developing cancer. (9)
6. Blueberries
One antioxidant in particular stands out as an especially strong anti-inammatory, and
thats quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a
avonoid (a benecial substance or phytonutrient thats prevalent in resh oods) that
ghts inammation and even cancer. (10) The presence of quercetin is one of the
health benefts of blueberries .
In a study seeking treatment for IBD, an extract from the noni fruit was used to affect
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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

the gut .ora and colon damage done by in.ammatory diseases. O. the e. .ects the
extract had, quercetin created the prominent anti-in.ammatory actions.
Another study found that consuming more blueberries slowed cognitive decline and
improved memory and motor function. The scientists in this study believed these results
were due to the antioxidants in blueberries protective the body from oxidative stress
and reducing in.ammation.
7. Pineapple
Usually, when its packaged in supplement form, quercetin is often paired with
bromelain, a digestive enzyme thats one of the bene.ts o. pineapple . After being
used .or years as part o. an anti-in.ammatory .oods protocol, bromelain is observed to
have immune-modulating abilities that is, it helpsregulate the immune response that
so o.ten creates unwanted and unnecessary in.ammation. ( 11)
Pineapple also helps improve heart health because of the effects of powerful
bromelain. which can .ght blood clotting and is nature s answer to those taking an
aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood
platelets from sticking together or building up along the walls of blood vessels both
known causes of heart attacks or strokes.
The bene.ts o. pineapple are due to its high supply o. vitamin C,vitamin B1, potassium
and manganese, in addition to other special antioxidants that help prevent disease
.ormation. Pineapple is .lled with phytonutrients that work as well as many medicines
do to reduce symptoms of some of the most common illnesses and conditions we see
today.

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

8. Salmon
Salmon is an excellent source of essential fatty acids, and considered one of the
bestomega-3 foods.Omega-3sare some o. the most potent anti-in.ammatory
substances, showing consistent relie. o. in.ammation and reduction o. the need .or
anti-in.ammatory medications. ( 12)
Research shows that omega-3 .atty acids reduce in.ammation and may help lower risk
of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids
are highly concentrated in the brain and appear to be important for cognitive (brain
memory and performance) and behavioral function. (13)
The source o. .sh and meat among anti-in.ammatory .oods is a vital component. One
of the dangers of.armed .sh is it doesnt have the same nutrients as wild-caught
salmon.

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

9.Bone broth
Bone broths contain minerals in forms that your body can easily absorb: calcium,
magnesium, phosphorus, silicon, sulphur and others.They contain chondroitin
sulphates and glucosamine, the compounds sold as pricey supplements to reduce
in.ammation, arthritis and joint pain. ( 14)
When my patients suffer from leaky gut syndrome, I ask them to consume a lot of bone
broth itcontains collagen and the amino acids proline and glycine that can help heal
leaky gut and the damaged cell walls o. the in.amed gut.
10. Walnuts
When followinga dietwithout a lot of meats, nuts and seeds can make up the
difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads
drizzled with olive oil .or a satis.ying anti-in.ammatory meal, or grab a hand.ul .or an
on-the-go snack.
Phytonutrients can help protectagainst metabolic syndrome, cardiovascular problems
and type 2 diabetes. And some phytonutrients in walnutsare hard to .nd in any other
foods. (15)
11. Coconut oil
So much can be written about the way herbs and oils work together to form antiin.ammatory partnerships. Lipids (.ats) and spices create strong anti-in.ammatory
compounds, especially coconut oil and the components of turmeric (see #15). (16) In a
study in India, the high levels of antioxidants present in virgin coconut oil reduced
in.ammation and healed arthritis more effectively than leading medications. (17)
Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis.
Since coconut oil bene.ts include .ghting such .ree radicals with its high levels o.
antioxidants, its a leading natural treatment for osteoporosis.
Coconut oiluses include topical preparations as well as culinary and as a heatstable oil, its excellent .or sauting anti-in.ammatory vegetables.
12. Chia seeds
Fatty acids found in nature are more balanced than the fats we typically consume in our

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

typical diets. Chia seeds bene.ts , for example, offer both omega-3 and omega-6,
which should be consumed in balance with one another. (18)
Chia are an antioxidant, anti-in.ammatory powerhouse, containing essential .atty acids
alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals
including sulphur, iron, iodine, magnesium, manganese, niacin, thiamine.
Chia seeds abilityto reverse in.ammation, regulate cholesterol and lower blood
pressure make it extremely bene.cial to consume .or heart health. ( 19) Also, by
reversing oxidative stress, someone is less likely to develop atherosclerosis when
theyre regularly consuming chia seeds.
13. Flaxseeds
An excellent source of omega-3s and phytonutrients, .axseeds bene.ts include being
packed withantioxidants. Lignans are unique .ber-related polyphenols that provide us
with antioxidant bene.ts .or anti-aging, hormone balance and cellular
health.Polyphenols support the growth of probiotics in the gut and may also help
eliminate yeast and candida in the body.
Be.ore you use them alongside your other new anti-in.ammatory .oods, consider
grinding them in a coffee grinder to ensure the digestive tract has easy access to their
many bene.ts. ( 20)
14. Turmeric
Turmerics primary compound, curcumin, is its active anti-in.ammatory component.
Documented .or its a..ects against in.ammation in numerous circumstances, turmeric
health bene.ts prove invaluable in an anti-in.ammatory diet. ( 21)
The journal Oncogene published the results of a study that evaluated several antiin.ammatory compounds. It .ound that aspirin (Bayer , etc.) and ibupro.en (Advil,
Motrin, etc.) are least potent, while curcumin is among the most potent antiin.ammatory and anti-proli.erative agents in the world. ( 22)
Due to its high anti-in.ammatory properties, turmeric is highly e. .ective at helping
people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated its
relationship with interleukin (IL)-6, the in.ammatory cytokine known to be involved in
the RA process, and discovered that curcumin signi.cantly reduced these
in.ammatory markers. ( 23)
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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

15. Ginger
Used fresh, dried, or in supplement form and extracts, ginger is another immune
modulator that helps reduce in.ammation caused by overactive immune responses.
Ayurvedic medicine has praised gingers ability to boost the immune system before
recorded history. It believes that because ginger is so effective at warming the body, it
can help break down the accumulation of toxins in your organs. Its also known to
cleanse the lymphatic system, our bodys sewage system.
In fact, ginger health bene.ts may even include treating in.ammation in allergic and
asthmatic disorders. (24)

In.ammatory Foods to Avoid


With anti-inammatory oods lling the diet, you naturally begin to eliminate proinammatory oods and substances theyre not as satisying as a diet rich in whole
foods.
A prime suspect is the duo of saturated and trans fatty acids. Found in processed
oods, these ats cause inammation and increase risk actors or obesity
, diabetes and
heart conditions. (25) The same foods are also likely to be higher in omega-6 fatty
acids, which are necessary but only to an extent.
In excess and without the balance of omega-3s, omega-6 fats actually create
inammation in the body. Sadly, the University o Maryland Medical Center reports,
The typical American diet tends to contain 1425 times more omega-6 fatty acids than
omega-3 fatty acids. (26)
Simple, rened sugars and carbohydrates are moreinammation-causing culprits.
Limiting rened grains is an important actor in an anti-inammatory diet. (27) Whole
grains should replace the rened carbohydrates, as truly whole grains are important
sources of nutrition. (28) Sourcing these grains as fermented sourdough allows the
nutrients to be broken down and better available to the body. (29)
Finally, establishing a regular routine of physical activity can help prevent systemic
inammation rom building up or returning. (30) An active life fueled by fresh, whole
anti-inammatory oods and unrestricted by processed, toxic compounds can set you

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Top 15 Anti-Inl.ammatory Foods - Dr. Axe

on the path toward .reedom .rom in.ammation.

Read Next: Top 10 Magnesium Rich Foods Plus Proven Bene.ts


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This entry was posted in Immune System, Health & Beauty, Digestive Health and tagged Anti-in.ammatory Diet , anti-in.ammatory .oods ,
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