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The best foods for reducing inflammation are nutrient-dense, whole foods, such as fatty fish, berries, avocados, leafy greens, nuts, seeds, extra virgin olive oil, tomatoes, broccoli, and spices like turmeric and ginger. An overall anti-inflammatory diet emphasizes these foods, while minimizing processed foods, refined carbs, and excess sugar. [1, 2, 3, 4]  

Key Anti-Inflammatory Foods 

• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which directly reduce inflammation. [2, 5]  

• Berries: Blueberries, strawberries, and raspberries contain anthocyanins, antioxidants that fight cellular inflammation. [2, 6]  

• Healthy Fats: Extra virgin olive oil, avocados, nuts (like walnuts and almonds), and seeds (like chia and flax) provide healthy fats and antioxidants that reduce inflammation. [1, 2, 7]  

• Fruits and Vegetables: A variety of fruits and vegetables, especially leafy greens and brightly colored options, are packed with antioxidants and vitamins. [2, 8]  

• Spices and Herbs: Turmeric contains curcumin, a powerful anti-inflammatory compound, while ginger has anti-inflammatory properties as well. [2, 3]  

• Whole Grains: Oats, brown rice, and wholemeal bread provide fiber, which supports healthy gut bacteria and reduces inflammation. [3, 9]  

• Legumes: Beans and lentils are excellent sources of fiber and plant-based protein, contributing to an anti-inflammatory diet. [8, 9]  

• Green Tea: Rich in catechins, a type of antioxidant with anti-inflammatory properties. [1, 7]  

Foods to Limit or Avoid 

• Processed Foods: Highly processed foods often lack fiber and can promote inflammation. [3, 4]  

• Refined Carbohydrates and Sugar: Foods like white bread, sugary drinks, and fried foods can increase inflammation. [3, 10]  

• Excess Alcohol: Alcohol consumption can contribute to increased inflammation in the body. [3]  

Tips for an Anti-Inflammatory Diet 

• Prioritize Whole Foods: Focus on one-ingredient foods like fresh fruits, vegetables, and whole grains. [4, 11]  

• Eat the Rainbow: Include a wide variety of colorful fruits and vegetables to get a broad range of antioxidants. [8]  

• Mind Your Fat Intake: Increase omega-3s and healthy monounsaturated fats while decreasing omega-6s. [4, 12]  

• Stay Hydrated: Drink plenty of water, green tea, and other healthy beverages. [8]  

AI responses may include mistakes.

[1] https://www.healthline.com/nutrition/13-anti-inflammatory-foods[2] https://www.nm.org/healthbeat/healthy-tips/nutrition/Can-You-Reduce-Inflammation-Through-Your-Diet[3] https://www.geisinger.org/health-and-wellness/wellness-articles/2018/02/21/17/18/anti-inflammatory-diet[4] https://www.youtube.com/watch?v=QAVd0HPf7e8[5] https://www.health.harvard.edu/nutrition/fighting-inflammation-with-food[6] https://www.medanta.org/patient-education-blog/10-best-anti-inflammatory-foods-to-reduce-inflammation-naturally[7] https://gwhospital.com/about/blog/these-10-foods-help-fight-inflammation/[8] https://cancerblog.mayoclinic.org/2025/02/17/want-to-reduce-chronic-inflammation-start-with-your-grocery-list/[9] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet[10] https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/what-foods-cause-or-reduce-inflammation[11] https://www.youtube.com/watch?v=Bl0wrAOdQpQ[12] https://www.va.gov/WHOLEHEALTHLIBRARY/tools/Eating_to_Reduce_Inflammation.asp

Henry McClure  
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