The list of foods that fight inflammation! Are you curious about how you can reduce inflammation with the foods you eat? As a vegan, I’m excited to share various anti-inflammatory vegan foods with you. Multiple factors can cause inflammation. Some include stress, pollution, and even the foods we eat. However, by including antioxidant foods in your diet, you can help fight chronic inflammation and improve your health. Many people think that a vegan diet lacks essential nutrients to fight inflammation. But this is the furthest thing from the truth. A plant-based diet can be one of the active ways to combat inflammation, as many plant-based foods have potent anti-inflammatory properties. So, this list of vegan foods that fight inflammation has something for everyone, whether you’re a seasoned vegan or want to eat more plant-based foods. Let’s get involved!

List of Foods That Fight Inflammation

 

Who Should Try an Anti-Inflammatory Diet?

 

Doctors have realized that many chronic diseases and conditions, including arthritis, heart disease, and even cancer, are linked to inflammation in the body. Inflammation is the body’s response to an injury, infection, or harmful irritant, and it’s supposed to help the body heal. However, when inflammation becomes chronic, it can cause damage to tissues and organs and lead to the development of various diseases.

 

 

But what exactly is an anti-inflammatory diet, and who should try it? People call a diet rich in anti-inflammatory foods an anti-inflammatory diet. It also includes staying away from inflammatory foods. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds while limiting or avoiding red meat, processed foods, and added sugars. This type of diet is suitable for anyone looking to reduce inflammation in their body, whether they have a specific health condition or not.

 

But, certain groups of people may benefit even more from an anti-inflammatory diet. It’s why many seek the list of foods that fight inflammation. For example, individuals with autoimmune diseases such as rheumatoid arthritis or lupus may improve their symptoms by following an anti-inflammatory diet. A person with a physically demanding job or an athlete may also benefit from an anti-inflammatory diet because it can help reduce muscle soreness and speed up recovery.

 

An anti-inflammatory diet is a healthy eating method that can benefit anyone looking to reduce inflammation. You can lower your risk of chronic diseases and enhance your general wellness and well-being by eating more plant-based foods and avoiding processed foods and added sugars.

 

Starchy Vegetables, Including Legumes

 

Starchy vegetables provide one of the best sources of anti-inflammatory foods. These include potatoes, sweet potatoes, and legumes like beans, lentils, and peas. They contain essential vitamins and minerals that help the body fight inflammation naturally.

 

How Do Starches Fight Inflammation?

 

Fiber might be your best friend in your fight against inflammation. It helps reduce the amount of unhealthy cholesterol in your body, leading to decreased inflammation. Additionally, fiber has been shown to promote healthy bacteria growth in your gut, helping to improve your overall health.

 

Starchy List of Foods That Fight Inflammation

 

 

• Squash (acorn, butternut, spaghetti, etc.)
• Potatoes (Gold, Purple, Red, White)
• Yams and Sweet Potatoes
• Jerusalem Artichoke
• Jicama
• Parsnips
• Pumpkins

 

List of Beans and Legumes

 

 

• Adzuki beans
• Black beans
• Black-Eyed Peas
• Cannellini beans
• Edamame (soybeans)
• Garbanzo beans (chickpeas)
• Great Northern Beans
• Green Beans
• Kidney Beans
• Lentils
• Lima Beans (butter beans)
• Navy Beans
• Pinto Beans
• Red Beans
• Others

 

How Do Starchy List of Foods That Fight Inflammation Work?

 

Fiber is a key factor in starchy foods. It reduces inflammation in two ways: first, it helps trap excess cholesterol and bile acids in the gut, thus preventing them from entering your bloodstream.

Second, it helps promote the growth of beneficial bacteria in your digestive system. This is important because these bacteria help protect against harmful bacteria, which can lead to inflammation. Additionally, some starches contain antioxidants that have anti-inflammatory properties. For example, whole grains contain phytochemicals that can help reduce inflammation and may even protect against some forms of cancer.

Eating a diet rich in starches reduces inflammation and promotes overall health.

 

Reduce Inflammation With Omega 3’s

 

Omega-3 foods fight inflammation by reducing the levels of specific proteins that cause inflammation. These fatty acids also help maintain healthy blood vessels and reduce risk factors for cardiovascular disease.

 

Most people think of fatty fish as a source of omega 3’s. But vegans can still get plenty of omega 3’s from plant food sources. Still, they belong to the list of foods that fight inflammation. Also, vegan (plant-based) sources of omega-3s are found in walnuts, chia seeds, and flaxseeds. Many of these provide more omega 3’s than fatty fish.

 

Omega-3s help reduce inflammation by suppressing the production of pro-inflammatory cytokines like interleukin-6 (IL-6). A diet high in omega-3 fatty acids has been found to reduce the risk of chronic diseases such as heart disease, cancer, and arthritis. Some vegan sources of omega-3s include chia seeds, flaxseeds, hemp seeds, walnuts, and algae-based supplements. Chia seeds, for example, are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body can convert into the more potent EPA and DHA forms. A tablespoon of chia seeds contains approximately 2.5 grams of ALA, over 100% of the recommended daily intake for most people. Adding these vegan sources of omega-3s to your diet can help reduce inflammation and protect against chronic diseases.

 

Fruits Included in the List of Foods That Fight Inflammation

 

Most fruit helps fight inflammation. We recommend these based on information from Harvard Medical.

 

• Apples
• Stone fruit such as cherries, peaches, apricots, and plums
• Grapes
• Citrus
• Pomegranates
• Melons including watermelon, honeydew, and cantalope.

 

Vide credit: @PickUpLimes

The Anti-Inflammatory Diet

 

Many vegetables are packed with nutrients and anti-inflammatory compounds. They can also help reduce inflammation, which is especially important for preventing cancer. Cruciferous veggies include kale, cauliflower, cabbage, Brussels sprouts, and broccoli fight inflammation and help your body recover. Thus, ensure that your diet has plenty of starches, complex carbohydrates, and omega-3 fatty acids.

 

Leaves Belong to the List of Foods That Fight Inflammation

 

 

Dr. Fuhrman is well-known for saying that salad is the main dish. He encourages people to eat greens such as romaine, spinach, broccoli, kale, and other leafy greens as the central part of their diet.

 

His reasoning? They provide high nutrition without an inflammatory response. These foods often served raw or lightly steamed, provide an essential base to our daily diet.

 

Does that mean you need to eat a pound of spinach every day? Of course not! But choosing a variety of leafy greens to enjoy daily helps ensure a good balance in your diet. That, in turn, helps prevent the effects of inflammation.

 

Don’t Throw out the Leaves

 

And speaking of leafy greens, did you know many vegetables have flavorful and nutritious leaves, too? It’s true. When growing broccoli, for instance, don’t through out those bountiful leaves. You can eat them raw, steam them, or saute them to make a tasty dish. You can add broccoli greens to your favorite soup or stew if you like your greens in soup. Treat them as you would spinach, kale, or cabbage.

 

Inflammatory Foods

 

Which foods might increase your risk of inflammation? According to research, processed and refined carbs, sugary drinks, saturated fats, and red meats increase inflammation. Limiting these types of food from your diet is essential to reduce your risk for chronic illnesses like heart disease and cancer. Additionally, avoiding trans-fats (found in fried foods) helps reduce the risk.

 

What Are the Refined Carbs?

 

Foods that have been modified or processed often inflict inflammation. Refined carbs include processed foods and grains that have fiber removed. Most of us grew up with white rice, for instance. But white rice is merely brown rice with the fibrous outer portion removed. Though digestible, it quickly turns into sugar. Without the fiber to help move it, it causes more harm than health.

 

Similarly, processing other grains removes the helpful fiber our bodies need to combat the inflammatory response. Choose whole grains over processed ones. And keep all food in the most natural state possible. Avoid overly processed foods as they increase the inflammatory response in our body.

 

Whole Grains

 

Most of us know that whole wheat is far superior to white flour. White flour is simply wheat that has had that nutritious outer portion removed. Often you will see a label that says “enriched flour.” That means they have stripped away the bran portion containing the vitamins and minerals, then added some of the missing nutrition into the flour, usually from a different source.

 

Why Not Just Leave the Original Intact?

 

We have become used to eating refined foods such as white rice and white bread. Americans and others expect their foods to have that more refined texture and flavor. Or lack of taste?

 

The bran portion of the wheat is chewier and has more depth of flavor. For some used to processed foods, bran seems heavy or too earthy. However, once your taste buds adapt to the extra flavor, you may find that white flour products are pretty tasteless.

 

Other Grains in the List of Foods That Fight Inflammation

 

Wheat and rice comprise a significant part of our diet in the United States. But other grains should be considered, too.

 

We use oats in our morning oatmeal. But we also use them as a prominent ingredient in our oat burgers. They shine nicely as part of some desserts such as fruit crisp. We often grind them up into other foods, too.

 

Our family loves barley stew. We use hulled barley to retain as much of the goodness as possible. Unhulled can be used but is harder to digest, in our experience. However, we never use pearled barley as that is the processed type, devoid of much nutrition.

 

More Grains to Include

 

We keep a few other grains to use in our weekly planning. Some that boast incredible benefits include:

 

• Amaranth
• Barley
• Buckwheat/Kasha
• Bulgur
• Corn
• Farro
• Millet
• Oats
• Quinoa
• Rice (Black, Brown, or Red)
• Wild rice

 

Nuts and Seeds

 

Some of our best fats, including the omega 3’s are found in nuts and seeds. You might not want to live on walnuts and sunflower seeds, but adding a few of these to your meals or as snack foods helps bring powerful anti-inflammatory benefits. Just a handful each day shows incredible anti-inflammatory effects and lowered inflammation.

 

The Health Risks of Inflammation

 

Which foods might increase your risk of inflammation? According to research, processed and refined carbs, sugary drinks, saturated fats, and red meats increase inflammation. Limiting certain foods can lower your risk of heart disease and cancer. Additionally, avoiding trans-fats (found in fried foods) helps reduce the risk.

 

What Are Refined Carbs?

 

Foods that have been modified or processed often inflict inflammation. Refined carbs include processed foods and grains that have fiber removed. Most of us grew up with white rice, for instance. But white rice is merely brown rice with the fibrous outer portion removed. Even though it might be easier to digest, it quickly turns into sugar. Without the fiber to help move it, it causes more harm than health.

Similarly, processing other grains removes the helpful fiber our bodies need to combat the inflammatory response. Choose whole grains over processed ones. And keep all food in the most natural state possible. Avoid overly processed foods as they increase the inflammatory response in our body.

 

Other Foods to Avoid on Anti-Inflammatory Diets

 

Most people know that sodas have sugar and sometimes salt in them. But did you know that most sports drinks also contain too much salt and added sugar? Avoiding all sugary beverages may seem challenging initially, but try some alternatives, such as water with a spritz of lemon.

 

For many, fried chicken, french fries, and buffalo wings have become weekly staples. But all of these cause an inflammatory response. Check out our recipes on Vegan Globetrotter for flavorful and healthy diet options. Plant-based foods that fight inflammation offer more flavor options, too!

 

It would help if you also stayed away from other fried foods. However, you might try air-frying for a healthy diet alternative. Some foods, including many fried foods, contain large amounts of saturated fat. These clog your arteries and lead to chronic disease and inflammation.

 

Why Avoid Inflammatory Foods?

 

We talk about avoiding inflammatory foods. What exactly do they do to our bodies? What health risks do they cause? Why choose an anti-inflammatory diet?

 

Inflammatory foods work to destabilize the homeostasis of our body. They overload our systems and cause an inflammatory response to processing them. This can lead to various health issues, from digestive disorders to increased risks of heart disease and other types of cardiovascular disease and certain cancers.

 

People eating diets high in inflammatory foods are more apt to experience arthritis, heart disease, and stroke. Even if they avoid these fatal diseases, they often live with acid reflux, GERD, and other digestive ailments.

 

Choose a Diet With the List of Foods That Fight Inflammation

 

Incorporating plenty of fresh fruits, vegetables, and plant proteins into our diet can help keep our bodies healthy and minimize the adverse effects of inflammation. Aside from that, adding plant sources of omega-3 fatty acids aids in combatting inflammation.

 

Other Advantages of Anti-Inflammatory Diet

 

We’ve been focusing on anti-inflammatory foods to help avoid or fight chronic inflammation and fatal or chronic diseases. But incorporating these foods into a healthy diet offers other health benefits, too.

An anti-inflammatory diet focusing on anti-inflammatory foods helps prevent weight gain. We know that being overweight or obese hinders our immune system and often leads to problems beyond chronic

inflammation.

When eating inflammatory foods, weight gain is often the first step toward metabolic syndrome, irritable bowel syndrome, rheumatoid arthritis, and other inflammatory diseases.

We empower our immune system to fight chronic disease by eating enough fruits, vegetables, and other anti-inflammatory foods. Foods containing anti-inflammatory compounds enable our immune system to combat inflammation and chronic health condition association.

 

How Do You Know if You’re Experiencing Inflammation?

 

The immune response begins before chronic illnesses. Signs of inflammation include redness and swelling, fatigue, headaches, joint pain, stomachaches, and fever. You shouldn’t just ignore these early signs. Instead, we should counter the inflammation before it leads to further health issues.

 

Steps to Take to Avoid Inflammatory Conditions

 

First, take note of your diet. Scale back on processed foods. These pro-inflammatory foods are often part of the typical American diet but don’t have to be. I would start with ultra-processed foods. Bakery pastries, donuts, and even cookies and cakes often promote inflammation in a significant way.

If you still eat meats, consider the forgoing deli, hot dogs, and other processed and red meats. Better yet, learn to enjoy a plant-based diet! It may take a little getting used to, but reaping the anti-inflammatory benefits makes it worthwhile. And I’ve never met anyone who regretted learning to enjoy whole foods and the best foods that fight inflammation.

 

Mediterranean Diet

 

Now, take a look at your diet. Many start by moving toward the Mediterranean diet. While plant-based eaters avoid fish and dairy, some find the stepping-stone approach works well. It does take them away from inflammatory markers and toward whole foods. And you avoid processed meats as a starting point.

 

DASH Diet

 

Why not start with the DASH diet? Some people do. But while DASH provides some foods to eat to lower inflammation, it does not do enough. When you only want to test the waters but need to dive in, DASH is the way to go.

You will reap some benefits and help lower systemic inflammation on DASH. And it would help if you had a reduced risk of many chronic diseases. DASH doesn’t go far enough in promoting the ideal healthy diet. It still allows pro-inflammatory foods and meat-based lean protein.

 

Try a Diet With the List of Foods That Fight Inflammation

 

Why not move toward a diet that doesn’t just reduce the risk of some health conditions? Yes, it might be a challenge at first. But moving toward a plant-based diet offers incredible health benefits and a chance to live many years beyond that of staying on the typical American diet.

 

Switching to a plant-based diet has its unique challenges. But transitioning is achievable with the right resources. With some help, you can live a healthier life one step at a time. Changing is also beneficial since modifying your eating habits and lifestyle makes you better. Switching to a plant-based diet helps you avoid hazards and get the proper nutrients. Hence, in that way, it’s safer for your body. Of course, going vegan contributes to having a better environment. Still, many resources are available to help you transition from your current diet to being vegan. You can find recipes and dieting tips online that suit various dietary preferences and lifestyle needs. Also, you can visit our site right now to learn more about the advantages of a plant-based diet and how to adopt one.

 

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