Anti-Inflammatory Food Swaps

Eating to reduce inflammation

Inflammation is the immune system’s natural response to injury or infection.

Acute inflammation, characterized by redness, heat, swelling, and pain, is a vital part of the healing process. However, chronic inflammation can persist without obvious symptoms and can contribute to diseases like heart disease, diabetes, arthritis, and certain cancers.

Eating anti-inflammatory foods, such as fruits, vegetables, nuts, and fatty fish, can help reduce chronic inflammation. These foods are rich in antioxidants and essential nutrients that combat oxidative stress and inflammation.

Additionally, avoiding sugar, unhealthy fats, and refined carbs is crucial, as they can exacerbate inflammation.

Adopting an anti-inflammatory diet supports the body’s natural defenses and helps maintain a balanced immune response.

Swap out soda

Switching out sugary soda for unsweetened tea or coffee can significantly help reduce inflammation.

Studies show that high sugar intake contributes to chronic inflammation and increases the risk of various health conditions, including obesity, rheumatoid arthritis, multiple sclerosis, psoriasis, and inflammatory bowel disease.

Tea — particularly green tea — is rich in antioxidants, such as catechins and polyphenols, that have strong anti-inflammatory effects and combat oxidative stress.

Coffee also contains antioxidants, such as polyphenols and hydrocinnamic acids, which help reduce inflammation and protect against metabolic syndrome. If you prefer a touch of sweetness, consider using monk fruit as a natural, low calorie sweetener.

For those who enjoy carbonation but want to avoid sugary sodas, mineral or sparkling water is also an excellent alternative. These beverages offer a fizzy sensation without added sugars or calories.

Enjoy these in moderation, however, and don’t replace plain water with them. They may not hydrate you as effectively and could add extra sodium or cause discomfort from carbonation.

Try naturally sweetened desserts

Desserts like cake and ice cream are often high in refined sugars and unhealthy fats, which can contribute to chronic inflammation in the body.

Here are several healthier dessert alternatives to consider:

• Fresh fruit: Berries like strawberries, blueberries, and raspberries are packed with antioxidants and can satisfy your sweet cravings. Enhance them with natural sweeteners like monk fruit or stevia, or top with sugar-free whipped coconut cream.
• Chia pudding: Chia pudding, made with chia seeds and almond milk, is a nutritious option rich in omega-3 fatty acids. It can be flavored with a touch of honey or vanilla for a delicious and healthful treat.
• Greek yogurt with nuts: Greek yogurt is high in protein and, when topped with nuts and a drizzle of honey, provides a satisfying, anti-inflammatory treat.
• Baked apples or pears: Spiced with cinnamon, these fruits are warm and comforting while being low in sugar and high in fiber.
• Dark chocolate: Choose chocolate with at least 70% cocoa, which contains antioxidants and has anti-inflammatory properties.

Try fish instead of processed meats

Processed meats, such as sausages, bacon, and deli meats, are high in unhealthy fats, sodium, and preservatives, which can promote inflammation in the body. These meats often contain additives like nitrates and nitrites, which have been linked to increased oxidative stress and inflammatory responses.

Here are some anti-inflammatory protein alternatives to processed meats:

• Fatty fish: These are rich in omega-3 fatty acids, which help reduce inflammation. Examples include salmon, mackerel, sardines, and trout.
• Organic grass-fed beef and chicken: These contain lower levels of harmful fats and additives, which can help reduce inflammation. They also provide higher levels of omega-3 fatty acids and antioxidants.
• Eggs: Eggs offer high quality protein and contain anti-inflammatory nutrients such as lutein and zeaxanthin.
• Legumes: Beans, lentils, and chickpeas are excellent sources of protein and fiber, with anti-inflammatory properties.
• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseed are good sources of protein and omega-3 fatty acids.

Dairy alternatives

Milk’s impact on inflammation can vary based on its processing method, fat content, and other factors.

Research suggests that pasteurized milk generally has anti-inflammatory properties, helping to reduce inflammatory cytokines. In contrast, raw milk may be inflammatory due to its microbiota, which poses health risks.

Ultra-high temperature (UHT) milk, a more intense form of pasteurization designed to extend shelf life, is linked to a pro-inflammatory response, increasing cytokine production. UHT milk is typically sold in aseptic cartons and does not need refrigeration until opened.

A study using UK Biobank data suggests that a preference for whole milk might actually lower the risk of inflammatory bowel diseases, like Crohn’s disease, compared to skim milk.

Here are several less inflammatory milk options:

• Grass-fed milk: Research shows that pasture feeding increases beneficial nutrients like omega-3 fatty acids, vaccenic acid, and conjugated linoleic acid (CLA), while decreasing omega-6 fatty acids and palmitic acid.
• Milk containing A2 beta casein: May avoid inflammation-related symptoms of lactose intolerance by reducing the inflammatory response.
• Fermented dairy: Research suggests that fermented dairy products like yogurt and kefir slightly reduce inflammation by lowering C-reactive protein (CRP) and increasing interferon-gamma (IFN-γ), but have minimal impact on other inflammatory markers.
• Almond milk: Low in inflammatory compounds and high in vitamin E, an antioxidant.
• Oat milk: Contains beta-glucans that have anti-inflammatory and immune-boosting effects.
• Coconut milk: Contains medium-chain triglycerides (MCTs), which may reduce inflammation.

If you opt for alternative milks, such as almond milk, make sure they don’t have inflammatory additives such as carrageenan, vegetable-based oils, and sugars.

Try whole grains instead of refined carbohydrates

Refined carbohydrates, like white bread and white rice, are inflammatory primarily due to their high glycemic index. This means they cause rapid spikes in blood sugar levels, which can lead to increased insulin production.

High insulin levels can promote inflammation and oxidative stress in the body. Additionally, refined carbs often lack fiber, which can help regulate blood sugar levels and support a healthy gut microbiome, both of which are important for managing inflammation.

Anti-inflammatory alternatives to refined carbs include:

• Whole grain bread: Made from whole grains, it retains fiber, vitamins, and minerals, which help reduce inflammation.
• Seeded bread: Bread that includes seeds like flax, chia, and sunflower, which are rich in omega-3 fatty acids and fiber.
• Ezekiel bread: Made from sprouted whole grains and legumes, offering a nutrient-dense option.
• Quinoa: A nutrient-dense grain that’s high in protein and fiber, supporting stable blood sugar levels.
• Brown rice: This contains more fiber and nutrients than white rice, helping to manage blood sugar and reduce inflammation.
• Barley: A whole grain that’s high in fiber and has anti-inflammatory properties.
• Farro: An ancient grain that’s high in fiber, protein, and antioxidants.

Other foods to add

Here are some foods that help lower inflammation:

• Fatty fish: These are rich in omega-3 fatty acids (e.g., salmon, mackerel, sardines).
• Berries: They’re high in antioxidants and fiber (e.g., strawberries, blueberries, raspberries).
• Leafy greens: They’re packed with vitamins and antioxidants (e.g., spinach, kale, Swiss chard).
• Nuts and seeds: They contain healthy fats and fiber (e.g., almonds, walnuts, flaxseeds, chia seeds).
• Olive oil: It contains monounsaturated fats and polyphenols.
• Tomatoes: They’re high in vitamin C and lycopene.
• Turmeric: This spice contains curcumin, a powerful anti-inflammatory compound.
• Ginger: Ginger is known for its anti-inflammatory and antioxidant effects.
• Garlic: It contains sulfur compounds that have anti-inflammatory properties.
• Green tea: It’s rich in antioxidants called catechins.
• Broccoli: This cruciferous veg contains sulforaphane, which may reduce inflammation.
• Avocados: These fruits are high in monounsaturated fats and antioxidants.
• Peppers: They’re rich in vitamins C and E and various antioxidants.
• Mushrooms: They contain anti-inflammatory compounds such as polysaccharides.
• Beets: Beets are high in fiber, vitamins, and anti-inflammatory plant compounds.
• Cherries: Tart cherries are particularly high in antioxidant and anti-inflammatory properties.

The takeaway

Reducing inflammation can be achieved by swapping unhealthy, processed foods for nutrient-rich, whole foods.

For example, replace refined carbs like white bread and rice with whole grains, and incorporate more fruits, vegetables, fatty fish, and nuts into your diet. These healthier options provide essential nutrients and anti-inflammatory compounds that help lower inflammation and promote overall well-being.