Photo: Pexels Save Story Save this story Save Story Save this story When thinking about a diet that really boosts your overall health , you should consider adding anti-inflammatory foods to your meals. As dietitian-nutritionist and health columnist Sophie Janvier points out, there are many scientifically proven benefits to an anti-inflammatory diet. “More vitality, better digestive comfort, less joint pain, more stable blood sugar levels, and maintaining a healthy weight,” Janvier says. “It's ideal for health prevention, but also when you suffer from endometriosis, eczema, or acne.”
Abigail Collen, RD, outpatient clinical nutrition coordinator at Mount Sinai, adds that acute inflammation is essential to a normal body functioning, as it acts as a signal to our immune system to respond to a stressor. Where it becomes a problem is when it turns into chronic inflammation . “Chronic inflammation damages cells, tissues, and organs,” Collen says. “Setting the stage for diseases like cardiovascular disease, diabetes, chronic kidney disease, MASLD, among others.”
She also explains that individual foods do not cause inflammation. The real causes of inflammation are dietary patterns that contain too many calories, too much sugar, or too much saturated fat. “Food can cause inflammation through various pathways,” agrees Kara Kash, RD, registered dietitian and head of nutrition at Factor . “For example, certain high-sugar foods cause rapid blood sugar spikes, causing inflammatory chemicals to accumulate in the body. Whereas certain highly processed fats cause cellular damage and gut irritation.”
When in doubt, Collen says to avoid consuming more calories than your body needs and try your best to limit foods that are high in added sugar and saturated fat. Another helpful tip: look for color. “When I think of anti-inflammatory, I think of a rainbow of colorful ingredients,” says Kash. “[It] often signals the presence of beneficial antioxidants and compounds. Consuming a colorful plate can help ensure you’re getting a rich variety of nutrients.”
With that, the 10 best anti-inflammatory foods include:
An anti-inflammatory diet will help reduce the risk of certain diseases such as cardiovascular disease, diabetes, chronic kidney disease, and MASLD. Some of the best anti-inflammatory foods include leafy greens, sardines, nuts, and blueberries. Nuts “ Almonds are a good source of fiber, plant proteins, minerals, and antioxidants. Omega-3s are specific fatty acids, essential for the proper functioning of our body and of which we are often deficient,” says Janvier. “However, they promote the production of valuable anti-inflammatory substances and their action is beneficial on the cardiovascular, dermatological, cognitive or joint levels. In short, it is your ally in the event of skin problems, inflammatory diseases and even anxiety. For optimal effectiveness, also add fatty fish to the menu twice a week: tuna, salmon, sardines or mackerel provide another form of anti-inflammatory omega-3, complementary to those in nuts.”
“These small fruits are bombs of antioxidants, which help fight against oxidative stress in our cells,” says Janvier, adding that its cousin fruits raspberries, red currants, and all berries in general, are fantastic. “This is important because it promotes aging and causes inflammatory reactions. Blueberries contain a particularly effective type of antioxidant: Polyphenols. Their action has been studied numerous times, and their ab…