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Anti-Inflammatory Foods List

By Stephanie Crumley Hill ; Updated August 14, 2017

Inflammation in the body has been linked to a number of serious medical conditions, including Alzheimer's disease, cancer, stroke, type 2 diabetes and asthma, according to the University of Wisconsin. While serious medical conditions require medical treatments, choosing the right foods may help reduce inflammation in your body. Not only do anti-inflammatory foods help reduce inflammation, they are tasty and healthy for you in other ways. If you suffer from inflammation, talk with your doctor about dietary changes that may benefit you.


Omega-3 fatty acids help reduce inflammation. Good food sources of omega-3 fatty acids include fatty fish like salmon, halibut, tuna and sardines, leafy green vegetables, walnuts, pumpkin seeds, flax oil and ground flax seeds. Whole flax seeds are difficult to digest, so choose ground flax seeds or flax seed meal instead. Make sure any flax oil you use is fresh; rancid oils, besides their foul taste, make inflammation worse.


Foods high in antioxidants help reduce inflammation, according to the University of Wisconsin. Good dietary sources of antioxidants include citrus fruits, garlic, onions, leafy green vegetables, green and black tea and vegetables that are red, orange or yellow, including carrots, pumpkin and peppers.


Soy may help reduce inflammation. Consider adding tofu, soy beans, soy nuts, tempeh or miso to your diet.


Fiber can help reduce inflammation. Foods that are good sources of fiber include whole grains, vegetables and fruits. Avoid fruit or vegetable juices, which have had the fiber removed. Avoid processed or enriched grain products, and choose whole grains instead.


A number of spices have anti-inflammatory effects. According to the University of Wisconsin, these include ginger, turmeric, oregano, rosemary, cayenne, nutmeg and clove. According to the University of Michigan, ginger may reduce arthritis and bursitis symptoms; consider adding tea made with fresh ginger to your daily routine.

Vitamin C

Foods rich in Vitamin C help inhibit an enzyme in the body that is responsible for inflammation, according to the University of Minnesota. Good sources of Vitamin C in the diet include strawberries, kiwi, tomatoes, citrus fruits, peppers and mango.

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