14 Foods That Help Fight Inflammation

In our Inflammation 101 video, we broke down what “inflammation” really means and how it affects your health. Now, we’re looking at ways to reverse and prevent chronic inflammation.
Start by eating organic fruits, vegetables, healthy fats, nuts, spices, and certain wild fish. Why? Because when you eat conventionally grown foods, you’re also ingesting toxins added to them in the production process, or from environmental pollution. Many of these cause an invader-fighting response from your white blood cells, which contributes to inflammation. These foods contain nutrients and compounds that fight inflammation in your body:
  • Avocadoes
  • Berries
  • Broccoli
  • Dark Chocolate and Cocoa
  • Extra Virgin Olive Oil
  • Fatty fish like (wild!) salmon, mackerel, and sardines
  • Grapes
  • Green Tea
  • Mushrooms
  • Onions
  • Peppers
  • Turmeric
  • Walnuts
  • Watermelon
Not surprisingly, these unhealthy foods are known to cause inflammation:
  • Fried foods
  • Margarine
  • Red meat
  • Refined carbs (ex- white flour, table sugar, high-fructose corn syrup)
  • Soda and other high-sugar beverages
*Sugar is a large culprit. When blood sugar spikes, so do free radicals. Free radicals are like a single drunk guy in a bar looking for a late-night hookup. They trigger your body’s defense system. Which, you guessed it, triggers inflammation.*
These foods may cause inflammation, so we’re eating them sparingly or not at all:
  • Artificial sweeteners
  • Dairy
  • Foods packed in BPA-lined cans
  • Gluten
  • Seed oils (i.e. canola, corn, sunflower)
But in today’s world we’re all going to eat those foods from time to time. Seed oils are cheap, so most restaurants will use them, which makes it hard to completely avoid them.
One way to keep inflammation in check is to keep your gut healthy. Eating foods that naturally contain good bacteria (aka probiotics) help prevent an overgrowth of bad bacteria. An overgrowth can cause damage to the gut lining, allowing undigested [read: rotting] food and dangerous bacteria to pass through that lining into the bloodstream. Cue a total freak-out from invader-fighting white blood cells throughout your whole body— aka inflammation every. where.
Worried you might have chronic inflammation? You can get a simple blood test, called the hs-CRP test. Ask your doctor for it (or find one who can give it to you), and remember to do your own research and come prepared.
At WellBe, we eat to avoid inflammation, support our gut health for when we inevitably slip up, and have used thermography exams to screen for inflammation and disease.
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