Which Foods Help Reduce Inflammation?

In general, everyone can benefit from eating more anti-inflammatory foods. Fortunately, research has shown that certain foods like these react in our bodies to reduce the amount of inflammation. 

Healthy Food

Q: What should I order at restaurants to help reduce inflammation?
 There are specific conditions that can be improved through consuming an anti-inflammatory diet, but in general, everyone can benefit from eating more anti-inflammatory foods. Common conditions that cause chronic inflammation in the body include rheumatoid arthritis, ulcerative colitis, celiac disease, and inflammatory bowel disease, to name just a few. Research is even identifying inflammation as a key factor in chronic conditions like heart disease, cancer and depression. Furthermore, we all encounter bouts of acute inflammation on a daily basis, whether it be from exercise, an injury, or fighting a virus. Fortunately, research has shown that certain foods react in our bodies to reduce the amount of inflammation. Many of these foods are easy to incorporate into your meals both at home or when you dine out at a restaurant. Below are some examples of common menu items at restaurants that are anti-inflammatory: 

  • Green leafy salads with nuts, beets, and olive oil based dressing
  • Baked or broiled fish (salmon, tuna, mackerel, sardines)
  • Spicy Thai dishes made with tofu and ginger
  • Indian dishes using turmeric
  • Whole wheat pasta and tomato sauce made with garlic and onions
  • Oatmeal with nonfat milk and berries

Just as some foods can reduce the inflammation in our bodies, there are also many foods that contribute to or exacerbate inflammation. These foods should be consumed in moderation:

  • Refined carbohydrates and sugars (candy, white pasta, white bread, soda)
  • Trans fats (often found in doughnuts, pies, cookies, margarine)

Choosing anti-inflammatory menu items at restaurants will also lead to more healthful, nutrient-dense choices. It is pretty common to find a few menu items containing at least one anti-inflammatory component. Fortunately, many anti-inflammatory ingredients are often combined in one dish, making it even easier to load up! Don’t be scared to venture out and try some exotic dishes!
Many of the dietitian-recommended menu choices on HealthyDiningFinder.com include anti-inflammatory foods that can help support your health.