Inflammation is usually associated with an injury or illness. However, food also has a significant impact on persistent inflammation. This is partly because the kinds of bacteria and chemical byproducts they produce in our gut are influenced by the foods we eat. Certain foods stimulate the growth of bacteria that cause inflammation, while other foods boost the growth of bacteria that aid in its suppression. Knowing which foods are inflammatory-causing and which have anti-inflammatory qualities is crucial.

Foods that fight inflammation

Fruits and vegetables

High concentrations of antioxidants and polyphenols are found naturally in the majority of fruits and vibrantly coloured vegetables. Compounds called polyphenols are present in plants and may offer protection. Numerous anti-inflammatory qualities of polyphenols have been demonstrated in studies, and they may also enhance the function of blood vessel lining cells. Dark green leafy vegetables including spinach, kale, and collard greens are high in polyphenols, as are red grapes, cherries, plums, onions, and turmeric.

• Avocados : Avocados are high in heart-healthy monounsaturated fats, fibre, potassium, and magnesium. They also include tocopherols and carotenoids, which have been connected to a lower risk of heart disease and cancer. Furthermore, a substance found in avocados may lessen inflammation in skin cells that are just developing. with a high-quality trial involving 51 adults who were overweight, eating avocado for 12 weeks resulted with a decrease in the inflammatory marker interleukin.
• Grapes : The anthocyanins found in grapes have anti-inflammatory properties. They may also lower the chance of developing a number of illnesses, such as diabetes, obesity, arthritis, Alzheimer’s, and eye problems. Another powerful antioxidant and well-known for its numerous health advantages, resveratrol, may also be found in abundance in grapes. Resveratrol has been shown in studies to guard against inflammation in the heart. While consuming a resveratrol supplement is not the same as eating grapes, consuming two 50-mg capsules of resveratrol supplements daily for three months decreased the levels of inflammatory gene markers, including interleukin, in a research including sixty individuals with heart failure. An earlier study from 2012 discovered that daily use of grape extract raised levels of adiponectin in adults.

Nuts and seeds

Consuming nuts and seeds has been linked in studies to lower levels of inflammatory markers as well as a lower risk of diabetes and cardiovascular disease.

Some oils and fatty fish

Omega-3 fatty acids, which have long been demonstrated to lower inflammation, are available in healthy doses in olive oil, flaxseed oil, and fatty fish like salmon, sardines, and mackerel.

• Fatty fish : These fatty acids are converted by your body into substances known as protectins and resolvins, which have anti-inflammatory properties.
  Research has indicated that those who consume salmon or EPA and DHA supplements report lower levels of the inflammatory marker.
  In one trial, however, there was no difference in inflammatory markers between those with an irregular heartbeat who took EPA and DHA daily and those who got a placebo.
• Extra virgin olive oil : Of all the fats in your diet, extra virgin olive oil is one of the healthiest. It is a mainstay of the Mediterranean diet, which offers several health advantages, and is high in monounsaturated fats. Extra virgin olive oil may lower the incidence of obesity, brain cancer, heart disease, and other major health issues, according to studies. According to research, consuming extra virgin olive oil as a supplement and adhering to a Mediterranean diet can considerably lower inflammatory indicators. Ibuprofen and other anti-inflammatory medications have been compared to the effects of oleocanthal, an antioxidant present in olive oil. Recall that processed olive oils lack the anti-inflammatory properties of extra virgin olive oil.

Coffee, cocoa and green tea.

It is believed that the flavanols in cocoa and the polyphenols in coffee have anti-inflammatory qualities. Additionally high in antioxidants and polyphenols is green tea.

• Green tea : It’s likely that you’ve heard that matcha green tea, or green tea in general, is among the healthiest drinks.
  Drinking green tea has been linked in studies to a lower risk of obesity, cancer, Alzheimer’s disease, heart disease, and other illnesses.
  Its anti-inflammatory and antioxidant qualities, particularly those of a compound known as epigallocatechin-3-gallate (EGCG), account for a large number of its advantages.
  By lowering the generation of pro-inflammatory cytokines and preventing harm to your cells’ fatty acid content, EGCG suppresses inflammation.
• Dark chocolate and cocoa : Dark chocolate is rich, flavorful, and filling. Additionally, it contains a wealth of antioxidants that lower inflammation. These could lower your chance of illness and promote healthier ageing (6Trusted Source5Trusted Source).
  Chocolate has anti-inflammatory properties because of its flavanols, which also support the health of the endothelial cells that lining your arteries.
  Within the first three to eight hours after intake, cocoa flavanols may improve vascular function, lower blood pressure, and lessen arterial stiffness, according to a small trial including participants who took 852 mg of cocoa flavanols twice daily or a placebo. More thorough research on chocolate and its ingredients is nonetheless required.
  To take advantage of these anti-inflammatory properties in the interim, it can’t harm to select dark chocolate with at least 70% cocoa—a higher percentage is much better.

Foods that can fuel inflammation

The same foods that are typically seen as detrimental to other areas of health are also those that cause inflammation. Among them are:

• Refined carbohydrates (like white bread and pasta)
• Red meat and processed meats
• Sugary sodas
• Processed foods: Emulsifiers added to ice cream are one example of an element or component used in processed meals that may have an impact on inflammation.

These meals also have a high probability of causing weight gain, which increases the risk of inflammation.

The secret is using diet to reduce inflammation.

It is preferable to concentrate on maintaining a healthy diet as a whole rather than identifying specific “good” and “bad” items while practicing anti-inflammatory eating. In general, a healthy diet consists of foods rich in simple sugars (such as soda and candy), high-fructose corn syrup-containing beverages (such as juice drinks and sports drinks), and processed carbs. It also places an emphasis on fruits, vegetables, nuts, whole grains, seafood, and healthy oils.