Best Anti-Inflammatory

FOODS
& SUPPLEMENTS

D R . J O S H AX E
This content is strictly the opinion of Dr. Josh Axe, and is for informational and
educational purposes only. It is not intended to provide medical advice or
to take the place of medical advice or treatment from a personal physician.
Readers of this content are advised to consult their doctors or qualified
health professionals regarding specific health questions. Neither the
author nor publisher of this content takes responsibility for possible health
consequences of any person or persons reading or following the information
in this educational content. All readers of this content, especially those
taking prescription or over-the-counter medications, should consult their
physicians before beginning any nutrition, supplement or lifestyle program.
TABLE OF CONTENTS

03 INTRODUCTION CHAPTER 3
10 5 Best Anti-Inflammatory
Supplements

CHAPTER 1 13 REFERENCES
04 Inflammatory Diseases
and Conditions

CHAPTER 2 14 ABOUT DR. JOSH AXE

07 Top Anti-Inflammatory
Foods
Introduction
If you’re a frequent flyer in the natural health scene, you’ve more than likely
heard the term “inflammation” tossed around quite a bit recently. But while
it may seem like little more than the newest buzzword to crop up, chronic
inflammation is actually a serious issue that plays a central role in health
and disease.

To put it simply, inflammation is a normal response by the immune system that

helps protect the body against illness and infection.

When you get a bug bite, for example, your body releases histamine, which
sends white blood cells to the area and increases blood flow, resulting in
swelling. This type of short-term, acute inflammation is essential to health; it
helps promote healing and supports immune function to keep you feeling
your best.

However, sustaining high levels of inflammation long-term is not only harmful,

but it can be downright detrimental when it comes to your health. In fact, some
research suggests that inflammation is at the root of most diseases and may
also contribute to chronic conditions like heart disease, diabetes and cancer.1

Fortunately, there are plenty of natural ways to reduce inflammation and

improve your overall health in the process. Let’s dive right in and take a closer
look at the role that inflammation can play in your health, plus how to stop it in
its tracks once and for all.

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CHAPTER 1

Inflammatory Diseases
and Conditions
Chronic inflammation can take a real toll on your body and may even
contribute to the development of several chronic conditions in the long-run.

Here are a few of the most common diseases that may be tied to
inflammation:

Heart disease
Accounting for 31.5 percent of deaths worldwide, heart disease is a major
problem that affects millions around the globe. (2)

According to the American Heart Association, widespread inflammation is

increasingly common in heart disease and stroke patients and is believed to
be linked to the formation of fatty plaque in the arteries. (3)

Asthma
Commonly characterized by wheezing and difficulty breathing, asthma is a
condition in which the airways narrow and swell. Asthma is typically treated
with medications that help dilate the airways and reduce inflammation to
manage and control symptoms.

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Inflammatory bowel disease
Inflammatory bowel disease occurs when the lining of the digestive tract
becomes swollen and inflamed, leading to symptoms like abdominal pain,
diarrhea, severe weight loss and fatigue.

Ulcerative colitis and Crohn’s disease are the two main types of inflammatory
bowel disease, each of which can be debilitating and can come with serious
consequences to health.

Celiac disease
This autoimmune disorder triggers an immune response whenever foods
containing gluten are consumed, resulting in digestive distress and nutrient
malabsorption.

Rheumatoid arthritis
As the most common type of autoimmune arthritis, rheumatoid arthritis
occurs when the immune system attacks healthy tissues and cells in the
body. This causes a wide range of adverse side effects, including chronic
pain and swelling in the joints.

Cancer
Some research suggests that environments with high concentrations of
inflammatory cells may promote the growth and spread of cancer cells in the
body, potentially increasing the risk of tumor formation. (4)

Diabetes
Inflammation can cause insulin resistance, leading
to a spike in blood sugar levels and upping the risk
of type 2 diabetes.

Type 1 diabetes, on the other hand, is an

autoimmune condition in which the immune system
malfunctions and damages the cells responsible for
producing insulin, resulting in chronic, widespread
inflammation.

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Lupus
Lupus is a systemic
autoimmune condition in
which the immune system
mistakenly attacks your
body, causing damage to
the tissues and organs.
In addition to making
modifications to diet and
lifestyle, lupus is treated
using immunosuppressive
therapies and
medications that help
reduce inflammation.

Leaky Gut
This digestive condition
is caused by damage to
the lining of the digestive
tract, which allows food
particles and toxins to
pass from the intestines
to the blood, resulting in
inflammation.

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CHAPTER 2

Top Anti-Inflammatory Foods

Fortunately, there are also also plenty of healthy foods that have been proven
to be effective when it comes to minimizing inflammation and optimizing
your health.

A natural approach to inflammation includes the following foods.

Top anti-inflammatory foods:

1 Blueberries

Boasting a good amount of antioxidants in each serving,

blueberries can help fight free radical formation and prevent
oxidative damage to the cells to decrease inflammation.

2 Leafy Green Vegetables

Leafy greens like spinach, kale and Swiss chard are brimming
with flavonoids, which are plant compounds that have been
shown to offer protection against chronic conditions such as
dementia, heart disease and even cancer.5

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 3 Beets

Thanks to the presence of betalain, a type of plant pigment

that’s responsible for the vibrant color and powerful health
benefits of beets, this superstar vegetable has been shown to
reduce oxidative stress and inflammation in animal models.6

4 Salmon

This fatty fish is loaded with heart-healthy omega-3 fatty

acids, which can help soothe inflammation and optimize
your health.7

5 Broccoli

Well-known for its health-promoting properties, broccoli

contains a whole host of vitamins, minerals and antioxidants
that can decrease inflammation.

6 Coconut Oil

In addition to its ability to boost brain function and protect

against bone loss, animal studies show that coconut oil may
help ease inflammation and decrease swelling.8,9,10

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 7 Pineapple

This delicious fruit is packed with bromelain, a digestive

enzyme that has been shown to prevent the formation of blood
clots and exhibit anti-inflammatory and anti-cancer properties.11

8 Walnuts

Walnuts supply a hearty dose of protein, fiber, omega-3 fatty

acids and phytonutrients in each serving, making them an ideal
inflammation-busting ingredient for snacks and main meals alike.

9 Chia Seeds

Well-known for its health-promoting properties, broccoli

contains a whole host of vitamins, minerals and antioxidants that
can decrease inflammation.

10 Ginger

Well-known for its health-promoting properties, broccoli

contains a whole host of vitamins, minerals and antioxidants
that can decrease inflammation.

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CHAPTER 3

5 Best Anti-Inflammatory
Supplements
There are plenty of pricey pills, serums and ointments that promise to ward off
inflammation and help keep chronic disease at bay.

But it doesn’t have to expensive or complicated. In fact, making just a few simple
switches in your daily routine by adding the following supplements can make a
world of difference when it comes to enhancing immune function.

Top anti-inflammatory supplements:

1. Collagen

Collagen is the most abundant protein in the body and can be found throughout
the muscles, bones, tendons and skin. Not only does it provide
the skin with elasticity and strength, but it also promotes cell
turnover and keeps the bones and joints healthy and strong.
Unfortunately, collagen production starts to slow down as
we get older, leading to signs and symptoms of aging
such as wrinkles, joint pain and sagging skin.

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Luckily, some research shows that supplementing with collagen may be
able to help. In fact, promising studies show that collagen can help support
skin health, joint health and even bone health in older adults.12, 13, 14

2. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that are essential to
many different aspects of health, especially when it comes to inflammation
and immunity. They’re also considered a form of “essential fatty acid,”
meaning that you need to get them from food sources as your body is
unable to produce them all on its own.15

However, unless you’re squeezing at least two servings of fatty fish per
week in your diet, there’s a good chance you may be missing out on this
key nutrient. Taking an omega-based supplement such as fish oil is an easy
and effective way to round out your diet while also ensuring that you’re
getting the omega-3 fatty acids that you need.

3. Bone Broth

Produced by simmering the bones, tendons and ligaments of animals over

a period of several days, bone broth contains a concentrated amount of
healing compounds such as collagen, proline, glycine and glutamine.

Studies in humans and animals show

that bone broth and its components
can support joint and skin health and
may help retain muscle mass and
strengthen the lining of the intestinal
tract.16, 17, 18, 19

4. Turmeric

Besides adding a burst of color and

flavor to curries and cuisines, turmeric
is also jam-packed with health-
promoting properties thanks to the

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presence of curcumin. Curcumin is a powerful chemical found in turmeric
that has been shown to alleviate inflammation and decrease symptoms of
rheumatoid arthritis in both human and test-tube studies.20, 21

In spice form, a dash of turmeric here and there can certainly be beneficial.
However, opting to take turmeric in tablet or capsule form
can help bring the benefits to the next level. Look
for a fermented supplement for easy absorption
and be sure to get a formula that also contains
piperine, a compound found in black pepper
that can boost the bioavailability of curcumin
by up to 2,000 percent.22

5. Spirulina

This type of microalgae is highly nutritious,

packing a hefty chunk of the B vitamins,
protein, copper and iron that you need for
an entire day into a single tablespoon.23
It’s also rich in antioxidants such as
phycocyanin, which has been extensively
studied for its ability to relieve inflammation
and reduce oxidative stress.24, 25

Widely available in powdered supplement form,

spirulina can easily be added to your morning smoothie to bump up the
inflammation-busting benefits. Alternatively, look for a greens powder that
contains spirulina plus a good mix of other nutritious veggies and herbs to
really maximize the potential health benefits.

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References
1
https://www.ncbi.nlm.nih.gov/pmc/ https://www.ncbi.nlm.nih.gov/
14

articles/PMC3492709/ pmc/articles/PMC5793325/

2
https://www.ncbi.nlm.nih.gov/ https://ods.od.nih.gov/factsheets/
15

pmc/articles/PMC5408160/ Omega3FattyAcids-Consumer/

3
http://www.heart.org/en/health- https://www.ncbi.nlm.nih.gov/
16

topics/consumer-healthcare/ pubmed/18416885
what-is-cardiovascular-disease/
inflammation-and-heart-disease https://www.ncbi.nlm.nih.gov/
17

pubmed/23949208
4
https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC2803035/ https://www.ncbi.nlm.nih.gov/
18

pubmed/23835111
5
https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC5084045/ https://www.ncbi.nlm.nih.gov/
19

pubmed/28174772
6
https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC4221885/ 20
https://www.ncbi.nlm.nih.gov/
pubmed/15489888
7
https://www.ncbi.nlm.nih.gov/
pubmed/20500789 https://www.ncbi.nlm.nih.gov/
21

pubmed/22407780
8
https://www.ncbi.nlm.nih.gov/
pubmed/28421789 22
https://www.ncbi.nlm.nih.gov/
pubmed/9619120
9
https://www.ncbi.nlm.nih.gov/
pubmed/23024690 23
https://ndb.nal.usda.gov/ndb/
search
https://www.ncbi.nlm.nih.gov/
10

pubmed/24613207?dopt=Abstract 24
https://www.ncbi.nlm.nih.gov/
pubmed/12769719
https://www.ncbi.nlm.nih.gov/
11

pmc/articles/PMC4998156/ 25
https://www.ncbi.nlm.nih.gov/
pubmed/19299804
https://www.ncbi.nlm.nih.gov/
12

pubmed/23949208

https://www.ncbi.nlm.nih.gov/
13

pubmed/22500661

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Dr. Josh Axe, DNM, DC, CNS, is
a doctor of natural medicine,
clinical nutritionist and author
with a passion to help people
get well using food as medicine.
Author of the books “Eat Dirt,”
“Essential Oils: Ancient Medicine”
and the upcoming “Keto Diet:
Your 30-Day Plan to Lose Weight,
Balance Hormones and Reserve
Disease” (February 2019), he also
operates the No. 1 natural health
website in the world at DrAxe.
com, with over 15 million unique
visitors every month. He’s a co-
founder of Ancient Nutrition, a
health company where the mission
is to restore health, strength and
vitality by providing history’s
healthiest whole food nutrients to
the modern world.
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