Unlock the healing power of anti-inflammatory foods from colorful fruits to fermented foods. Plus, get a printable list to incorporate into your daily diet.
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The healing power of knowledge
Learn more about Inflammation in our hub, including signs and symptoms, triggers and helpful tips. Oops! Something went wrong while submitting the form.“Diet” is a tricky word that often carries a negative connotation. Usually when we think of a diet we imagine the act of leaving out foods to attain a certain goal, such as weight loss. But when we think of diet in a limiting manner, we lose out on the possibility and variety of healthy, wholesome foods that can be included in daily food choices to boost health and reduce inflammation.
In this article, we’ll discuss how some inflammation is actually good for you, and then provide a printable list of anti-inflammatory foods and describe 4 different diets from around the world that all have an anti-inflammatory basis. By the end, you’ll be inspired to incorporate the range of flavors and foods into your own eating habits and see how your body responds to these life-giving foods in a positive, healing way.
Inflammation is a normal and healthy immune system response that allows your body to repair itself after a cut, a cold, or any other “threat” is perceived by your immune system. You need your immune system to kick into gear and cause this acute inflammation to heal the wounds that are part of being alive. And if everything is functioning normally, inflammation should gradually diminish as your body falls back into a state of homeostasis, or equilibrium. (Source)
Having excess, chronic inflammation, on the other hand, is unsustainable for good health. Autoimmune diseases that attack healthy cells, exposure to environmental toxins, heavy substance use (such as smoking or excessive alcohol consumption), or a high-stress, low-activity lifestyle paired with a diet of highly processed foods may allow inflammation to take hold and damage your body. (Source, Source)
So some inflammation is necessary, and fortunately there’s a lot we can do to limit the unnecessary inflammation that comes from lifestyle choices. But with autoimmune diseases, chronic inflammation is typical and manifests as different symptoms, such as swelling of the joints and glands, skin issues (think psoriasis — a chronic inflammatory skin disease that’s mediated by the immune system), digestive problems, and fatigue. (Source)
That’s where nutrition comes in: The foods you eat can have a major effect on your immune system and ensure there’s less inflammation and more healing. Because your immune system contains cells that consume lots of energy, where (as in, what foods) your cells are getting that energy from matters, and can either inhibit or promote inflammation. Your body and immune system are literally built from the foods you consume. (Source)
And when the foods you consume are colorful, full of texture, fiber, and micronutrients, there are some pretty awesome benefits that come along with making such holistic diet choices.
A little inspiration never hurts when you’re considering making a healthy lifestyle change. Here are some benefits you may experience from consuming a wide variety of nutrient-dense, anti-inflammatory foods:
What exactly do you need to eat to reap these incredible benefits? No single food can provide you with all the nutrients your body needs, so finding places in your diet to incorporate a range of food types that each fill a unique niche, such as healthy fats, polyphenols, antioxidants, and fermented foods has great potential to provide your body with what it needs for a well-functioning immune system. (Source)
The Mediterranean diet, the autoimmune protocol (AIP) diet, and some common drinks that you may already regularly consume provide you with plenty of science-backed options to add into your eating plan — let’s dive into each of these 3 categories.
The first results to populate from an “anti-inflammatory foods” search will probably mention something about the Mediterranean diet because of its anti-inflammatory, heart-healthy properties. It’s a traditional way of eating in countries such as Greece and Italy. The main foods included in the Mediterranean diet are:
Seafood and other animal products and byproducts are eaten in moderation, but very little red meat and sweets are ever consumed with the Mediterranean diet. Some studies have shown that this eating pattern can suppress inflammation and improve symptoms for people with rheumatoid arthritis. And if you have psoriasis, a Mediterranean diet may be able to slow down the progression of this skin disease, showing how food choices are a key consideration in your treatment plan. (Source, Source)
The autoimmune protocol (AIP) diet is another anti-inflammatory way of eating that can treat autoimmune conditions. Unlike the Mediterranean diet, grains, legumes, dairy, nuts, seeds, and some vegetables are removed during AIP’s initial elimination phase. These potentially problematic food groups are eliminated for a set amount of time before being slowly reintroduced after your immune system has had a chance to heal.
Foods that are included in the AIP diet are nutrient-dense and shouldn’t trigger your disease symptoms. Some of the whole-food highlights of this diet are:
For a full breakdown of the best AIP foods that fight inflammation, be sure to check out WellTheory’s Ultimate AIP Food List. You’ll quickly become familiar with the AIP-approved foods that improve your autoimmunity and which ones to avoid.
