How can good nutrition reduce inflammation?

Rebecca Scritchfield
Nutrition & Dietetics
In general, a diet rich in plant-based foods that includes deep, rich colors, like dark leafy greens and deep-red colors from beets, cherries, plums and radishes, are all great to reduce inflammation. Focus on including more whole grains like farro, quinoa and brown rice. Add them to salads, stir-frys or serve as a side with your meal. Healthy unsaturated fats such as fish oil, avocado, coconut oil, and nuts (almonds, walnuts, and seeds like flax, sesame and chia) are also important to include when reducing inflammation.  Seasoning your foods with herbs and spices like ginger and turmeric can help overpower pro-inflammatory proteins in our cells called cytokines. 

Excessive amounts of alcohol and highly caffeinated beverages can promote inflammation and should be consumed in moderation.  Nightshade family vegetables, including tomatoes, all potatoes (except yams and sweet potatoes), eggplant, red, green and yellow bell peppers are well tolerated by most individuals, but do contain high levels of alkaloids which can worsen inflammation in some individuals.
Amy Jamieson-Petonic
Nutrition & Dietetics
This is a great question! There are in fact certain foods, as part of a Mediterranean diet, which reduce inflammation. A few of these include 100% whole grains, fresh fruits and vegetables -- blueberries, strawberries, broccoli, spinach, kale, Swiss chard, as well as healthy fats such as nuts, and extra virgin olive oil. These foods reduce inflammation at the cellular level and promote good health.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.