Top 10 Anti-Inflammatory Foods You’ve Got to Know
Boost your immunity and heal yourself with these tasty, natural anti-inflammatory foods
A number of anti-inflammatory drugs in the market promise to ease our pain and calm angry allergic reactions. While they may provide quick relief, long-term use of some anti-inflammatory medications such as NSAIDs and steroids can actually weaken our immunity or cause unwanted side effects.
Nature has provided us with many anti-inflammatory foods which don’t just work with negligible adverse reaction, but are also great tasting. Besides their abilities to reduce inflammation, they also supply us with loads of essential vitamins and minerals that boost our immune health. Talking about value for money!
In this article, I’ll introduce you to ten foods that are well-known for their inflammation-dousing properties.
1. Kelp
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Anti-Inflammatory Agent: Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.Sidekicks: Need another good reason to re-visit your favorite Japanese restaurants? Besides kombu, wakame and arame are also good sources of fucoidan. A marine vegetable native to the Tongan Islands called limu moui is also a fucoidan powerhouse.
Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they can be heavily salted and coated with a thick layer of vegetable oil. Check the ingredients list before buying.
2. Turmeric
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Anti-Inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.
Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.
3. Wild-Caught Salmon
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Anti-Inflammatory Agent: Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. If fish is not your type of food, you can also get omega-3 fatty acids from high-quality fish oil supplements.Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. Flaxseeds and walnuts also supply omega-3 fats called ALA (alpha-linolenic acid) which can be converted into EPA and DHA inside the body. But the conversion has been found to be low, and hence they may not be reliable sources of EPA and DHA.
Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that you don’t end up becoming a factory for pro-inflammatory compounds.
4. Shiitake Mushroom
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Anti-Inflammatory Agent: Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried medicinal mushrooms. Yummy!
Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.
5. Green Tea
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Anti-Inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.Sidekicks: Water. What can be more cleansing for the body than zero contamination water?
Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing distress to the digestive tract.
6. Papaya
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Anti-Inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling. Extracts of bromelain have also proven to be as effective as some non-steroidal anti-inflammatory drugs and are used in a number of natural anti-inflammatory supplements for arthritis.
Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it’s preservative-free.
7. Blueberry
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Anti-Inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.Sidekicks: Blackberries, cranberries, goji berries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.
Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.
8. Extra Virgin Olive Oil
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Anti-Inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a fat composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But, it has an even higher smoke point than olive oil, making it the ideal oil for cooking.
Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.
9. Broccoli
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Anti-Inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.
Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.
Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.
10. Sweet Potato
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Anti-Inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
Sidekicks: Spinach. This dark green leafy vegetable is such a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids that it’s almost impossible to believe. But it’s true. And here’s only a partial list: Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan. But be sure to buy organic ones whenever possible as it’s also among the foods on which pesticide residues have been most frequently found.
Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.
Note: If you’ve allergic to the foods listed here, you must of course avoid them, no matter how nutrient-packed they may be. Consuming food that you’re sensitive to will only cause more — not reduce — inflammation.
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Blueberries are a negative 30 on the IF rating scale which puts them in the inflamatory catagory. You are supposed to strive for a plus 50 rating at the end of the day and foods are either plus or minus, it’s that simple. Blueberries are not anti inflamitory. It may be a small number but it still makes them an inflamatory.
If you want to see the exact inflammation factor of the food you’re considering to eat, try this website:
http://nutritiondata.self.com/
It has glycemic load and inflammation factor for each food. (Though I really can’t imagine how coconut milk is an inflammatory food when it has lauric acid in it…)
We found out that a soup my mom made last night (with steak, jalapenos…stuff like that) had a much better score then the mashed potatoes I had made for my lunch.
Thank you for sharing, Sebastion. Incidentally, I’ve also written an article about Inflammation Factor Ratings some time ago. However, like you, I find the ratings for certain foods quite bizarre. So I take the rating with a pinch of salt and use it only when I need an additional reference.
Thank you for your thorough comment on acne and inflammation. I am in the same boat, and I’ve been trying all sorts of diets, skin regiments, etc. I’ve found I’m intolerant to gluten, and have recently cut out dairy for the most part. Finally have a low level of stress in my life, so maybe it will improve now.
You’re welcome, Sarah. I’ve been through the pain before, so I know how it feels like. I’m glad that you’re making headway in your battle against acne. As mentioned, every individual is unique, so it’s important to find out what triggers acne and what works for you. I hope my experience will be of some use to you and others so that the experimental process is cut short. Good luck!
What a great and informative article! Thanks for posting. I just brewed a fresh cup of green tea and steamed some sweet potatoes for my dinner. I have a question, will eating these foods help skin that is irritated and inflamed, become un-inflamed? I have acne and it wouldn’t look so bad if it was not so inflamed, any suggestions on how to decrease their inflammation through food consumption? Thanks!
Thanks for your question, Nicolle. You’ve asked one that’s close to my heart because I’ve been suffering from acne since my teenage years. I should probably write a post on it, but for now, let’s answer your question first. There are apparently not just one single cause of acne. Many young people eventually outgrow acne when they reach adulthood, but many, like me, continue to have it throughout their adult lives. While teenage acne has been attributed to hormonal changes, the cause of adult acne is probably more complicated than that. It can be triggered by undetected food sensitivity or allergy, hormone imbalance, overactive facial sebaceous glands, stress, vitamin deficiency and other unknown causes. The fact is, scientists still aren’t exactly sure why acne occurs.
Having said that, after battling with acne for decades, I can share some experience on how I managed to keep it under control (read: not cure), though whether or not these also apply to everyone is anyone’s guess.
Firstly, taking long-term antibiotics to control acne could cause more harm than good. I was on it for years and now suffer a sensitive digestive system as a result.
Instead of taking drugs to control acne, I found, albeit only many years later, that applying benzoyl peroxide 2.5% is enough to control acne outbreak. But the trick is to use it consistently and persistently without losing heart. If you’re first time using it, it’s easy to give up when you don’t see results after the first week. That happened to me when I tried benzoyl peroxide 2.5% in my younger days. If only I’d persist, I’d have saved myself lots of money, time, and heartaches. You’ll only start to see results after the second week, and for some people, after the third. Then, things start to get better and better, if and only if you continue to use it twice a day. You can get topical benzoyl peroxide 2.5% rather cheaply without needing a prescription from most pharmacies. But note that, you’ll also need to apply non-irritating moisturizer 5 minutes after applying benzoyl peroxide each time, as the latter is drying on the skin.
About diet. I eat pretty cleanly and at one point, I even turned vegetarian. But despite what I’ve done, it didn’t really work for me. My face continues to produce excessive oil regardless of how clean I eat and outbreaks continue to occur as per normal if I stop applying benzoyl peroxide 2.5%. However, I’ve heard of cases when acne condition improves after certain foods are removed from the diet, such as milk and sugar. This is either because the person is sensitive to the particular food, the acne is linked to blood glucose level, or for other reasons which we just don’t know why.
There are, however, some foods and supplements which seem to work in my case. Whether or not it’s because they have a direct effect on acne itself, or they worked by some other means is beyond my understanding. I just realized that after taking them, my acne inflammation appears to reduce, and if it does occur, the pus is lesser and the inflammation less intense.
1. Probiotic foods, like water kefir and kimchi.
2. Probiotic supplement
3. Omega-3 supplement
Foods and supplements that promote healthy gut flora seem to work quite well for me, probably because of my weak digestive system (no thanks to antibiotics). I’m now trying out prebiotics and is monitoring its effect. Omega-3 supplement works for me too, though not every brand.
Lastly, mental stress, unsurprisingly, appears to aggravate acne too. So, it’s also important to learn ways to help yourself relax on a daily basis, and not just defer it to the weekends.
Well, that’s all for now. I hope these experiences are of some use to you. Good luck!
I am just now experiencing pain in some joints… knuckles, and my body stiffens after I am in one position too long.
I need oil for my joints! I found this food list a good start. Thank you.
Hope you’ll get well soon, Debra!
Great list of yummy foods! The only one I’m not fond of is mushrooms. Just can’t do it. Not too fond of sweet potatoes either, but I’m thinking of shredding them in tiny strips and adding them to salad. I don’t know if they’re chewable raw. I’ll let you know!
One other food that should be on the list: mangosteen juice
I love it!
Hi Frances, I’m afraid sweet potatoes have to be cooked first.
In any case, this list just highlights some of the anti-inflammatory foods nature has given us. It’s by no means exhaustive. There are many more waiting for us to explore. And yes, mangosteen (I prefer the fruit rather than the juice that is available in certain months where I stay) is yummy. Thanks for dropping by. Hope to see you again!
Thank you for this very helpful information. I will start trying more of these foods to help with my asthma.
… I’ve got a blog – Transfer of Health (youngrens.com) – would love any articles or comments you may have. I really like your blog. Have a great day!
Great article! My husband hit his head and I was looking for anti-inflammatory foods – this blog was perfect.
Oh boy, I hope your hubby will recover fast! Don’t forget to check out the list of inflammatory foods as well!
Thanks so much for your kind words! You’ve a fantastic website too!
Great, great article ! I’m vegetarian , and I know that “you are what you eat “. There is so much power in the food , that is way too often underestimated. I’m a nurse , and I can’t stand these doctors pushing all the medications on their patients , with no mention of a healthy diet. Not even one word about it. All home discharge instructions say to “resume your usual diet ” and then they list countless medications. So sad …
I don’t see garlic on the list. I thought that it was going to be nr 1 on your list. How are your thoughts about it ? Thanks again for educating people on healthy foods.
Hello Angie, thanks for writing! Thanks for mentioning garlic. Garlic is indeed a healing food as well as herbal medicine. It contains active components that are antibacterial, antiviral and anti-fungal. Preliminary studies suggest that it may help to reduce the risk of cardiovascular disease and even some cancers, such as cancer of the stomach and colon (source: Wikipedia). However, since this article is about anti-inflammatory foods, and to date, there’s little proof about garlic’s inflammation-dousing properties, I didn’t include it here. In any case, I’m sure there are more anti-inflammatory foods in the world than what have been listed here. By listing some of the common ones here, I hope that you and other readers will become more aware of them and include them as part of your balanced diet. Take care and bon appétit!
I commend your holistic approach to healing! The public needs to be informed that foods can heal just as well (even better in some cases) as a pharmaceutical drug. What would we rather put into our bodies??
What I liked about this list is the fact that not only do I already know of their health benefits, but I already consume all of them except for Kelp. I am a long time Ankylosing spondylitis (AS) sufferer and have found the above list to be not only true but also beneficial to non-sufferers alike. I must stress, however, that to accompany any good diet is good exercise. I am a keen follower of yoga and home stretching exercises. Thanks again for confirming that I am indeed on the right path!!!
Hi Mark, Thanks for taking the time to share your experience. Your account is very helpful to others who might have the same condition as you. And yes, regular exercise is important, regardless of whether you’re well or not. If I may add, keeping a healthy perspective towards life and knowing how to manage one’s emotions and thoughts skillfully also play very important roles in improving one’s quality of life. And for that, I found meditation and reading to be enormously helpful.
Hi very interesting list I wonder if you can help me with something? I suffer from colitis and am in a flare at present and as an inflammatory disease was thinking that some things on your list could be of benefit . I am in the frustrating position though of not being able to tolerate a lot of healthy foods beans broccoli citrus fruit or green tea are unfortunately out of the question. Are you aware of any anti inflammatory foods that could be suitable for me they would need to be low in fibre and very easy on the digestion for me to tolerate I am stuck at present and only really able to eat boiled chicken and White rice . Fish unfortunately is out of the question to . One last thing is papaya a very acidic fruit and where do bananas figure . Thanks
Print for reference
Hi, Is it true that cooking with olive oil kills off it’s nutritional value?
Hi Linda, it depends on the temperature you use for cooking. When olive oil, or for that matter any oil, is heated to too high a temperature, not only will the nutritious components be destroyed, but the oil will also undergo composition changes and produce harmful cancer-causing compounds.
So, how high a temperature is too high? Different makers of olive oil list a different smoke point (the temperature at which the oil begins to break down) for their product, presumably due to the degree of processing as well as the country where the olives are harvested. Different types of olive oil (extra virgin, virgin, pure olive etc.) also have different smoke points.
Extra virgin olive oil (EVOO) has the lowest smoke point in the family, at about 191°C (375°F). So, EVOO may not be so suitable for cooking, unless it’s used for quick, brief stir frying. It’s best taken raw as salad dressing, dip, sauce or whatever you like without heat application.
You can find out the smoke points for other oils from Wikipedia at this URL: http://en.wikipedia.org/wiki/Smoke_point
Hope this helps.
This was just what I was looking for! I was recently diagnosed as having pericarditis and put on an ibuprofen regimen and after 4 days of it I started experiencing horrible abdominal pains! After a day of trying to figure out what to do I thought of food! There have to be anti inflammatory foods! This site is put together so well of even looks great on my crappy dying iPod touch. And all bit one of the foods are vegetarian! I am so happy to not have to choose between chest pain and breathing problems, and possible stomach ulcers! I may actually get some sleep tonight!
Thanks for your compliments, Corrie! Sorry to hear that you’ve got pericarditis. I hope you’ll recover soon!
Please fix the horrible grammar in this title. “You got to”? You have got to. Or, You’ve got to.
TERRIBLE!
Oops, sorry for the distress! And thanks for the alert! Error corrected!
I’m a violinist suffering from tendonitis. I’ve read your food suggestions and will try those. Any other suggestions for me? Any other musicians out there with this issue?
Thanks!
Hi Ann, Besides changes in diet to reduce inflammation, you may want to consider seeing a physiotherapist (if you haven’t) and/or a masseur who is experienced in tendonitis to help you restore function to the affected area, reduce pain and speed up healing. It’s also crucial not to overwork the affected area (which may mean breaking each music training session into smaller chunks, or stopping training for a period of time) and taking plenty of rest to allow the inflamed area to heal. I hope you’ll have a speedy recovery!
Thank you for the article. For the last 4 years I have struggled with a chronic disease that is linked to cancer called hidradenitis. This condition is actually very common, though most arent aware. Most wait until the pain is unbearable before getting checked out b/c of embarrassment. No matter how physically clean you are, you are still prone to the symptoms. Basically, chronic inflammation of sweat glands under your arms, in your groin area and sometimes underneath your breast. I am fortunate as I only suffer with it under my arms. However I have met many that DONT have cancer, yet Dr’s prescribe cancer medicine to keep the pain under control. I have many nights that the pain under my arm is so bad that I cant sleep. I refuse to take medicine that will further damage my body. Thanks so much for these tips. Over the last couple of years I have been blessed to learn that the body does heal itself If you give it what it needs. I firmly believe that 90% of diseases can be treated and prevented by diet.
Dear Amber, Thank you for sharing your story. It will be a source of motivation and energy for people who are battling with chronic diseases like you. Besides diet, I believe your positive attitude towards your condition must have also helped you to pull through those difficult periods. May you regain your health soon. Stay strong! Cheers!
Hi I’m glad you mention coconut oil being anti-inflammatory, other sites claim it is highly inflammatory, also they say honey is inflammatory, when many researches on pubmed.org mention its anti-inflammatory effects
@ WP, Thank You for such a detailed response.
I look forward to reading your new posts.
Hi Mikel, The honor is mine really. As mentioned, I’ve a friend who has the same condition as you, so I can understand the inconvenience you’re going through. Strangely, I’ve a feeling that there must be a natural and effective way to address psoriasis for good, but the solution isn’t revealed to me yet.
I’m sure someone out there knows the way since this condition is rather common. I certainly hope that you will find the way that works for you. All the best!
Great article and amazing response to all queries. Keep up the good work.
I have Psoriasis and early signs of Psoriatic Arthritis. As I am currently dealing with GERD, I can’t take NSAIDs or even Fish Oil/Flaxseed Oil as they result in reflux.
I will try to go on an anti inflammatory diet. What else can I do to control the pain and inflammation without making the GERD worse?
Hi Mikel, Thanks for taking the time to write. I appreciate every comment that comes through. I’m sorry to hear about your condition. I’ve a friend who suffers from psoriasis too and though it’s not a life-threatening disease, it can be very annoying and inconvenient. Unfortunately, I’ve not come across a way that can eradicate the problem once and for all. The only way it seems is to apply medicated cream and moisturizer to keep the disease under control. This is not a long-term solution though because those creams can be a problem by themselves if they are used for long period. So I’m very interested to hear about safer alternative solutions that work too.
Going on an anti-inflammatory diet is definitely useful as it focuses on eating whole foods (preferably organic) that are high in anti-inflammatory compounds and antioxidants. It’s also equally important to avoid foods that are potentially inflammatory since the causes of psoriasis are still pretty much a mystery (it’s one tough nut to crack). However, adopting a clean anti-inflammatory diet may not give you immediate or fast relief from psoriasis. More likely than not, it’ll take some time before you see any discernible effects, if at all (individual results vary widely). So don’t throw out those creams yet.
Having said that, you may think it’s useless to eat clean then. No, don’t be discouraged. Even if they don’t help with psoriasis directly, they are likely to help support other important functions in your body and prevent the condition from getting worse, or cause further damage to your body. Our bodily systems don’t work in isolation and are in fact intricately interwoven in ways we’re only beginning to understand. Besides, our body needs real foods, not the heavily processed, nutrient depleted and chemical-laden foods that dominate modern diet.
Unfortunately, I’m not familiar with GERD, or gastroesophageal reflux disease. So I can’t say much about it. But you just gave me a post idea which I may explore in future articles.
I hope I can offer you something that can give you some quick relief from the pain and inflammation you’re going through, but I can’t.
But I certainly hope that you’ll find long-term success through permanent diet and lifestyle (like keeping stress and other possible psoriatic triggers in control) changes. Take care!
Great article and the information is very useful!
Hi Milad, Thanks for leaving a comment. I’m glad that you find the article useful. You may like to check out other related articles from the anti-inflammation resource page.
First, fabulous reads. I had no idea that the nightshade family foods were inflammatory. Tomatoes are such a good superfood for their lycopene content, it’s so unfortunate. But, during periods of inflammation I am going to give it a shot …
I have a question. I have major sinus inflammation. It just won’t seem to really go away, and is flared up during the winter months. No real sign of infection. What foods do you recommend to help with that kind of inflammation- or just stick to the one’s listed here?
Dear Laurel, Thank you for dropping by. Regarding your sinus inflammation, I’m wondering whether you’ve an underlying allergy that trigger it? If you do, I think avoiding the allergen as much as you can will be more effective than eating more anti-inflammatory foods. The latter is, of course, important but may not help much for your condition if you’re constantly irritated by something that you’re allergic too. Perhaps you would like to go for thorough tests to find out the root of your problem. Just my two cents worth.
As mentioned above, I have been taking apple cider vinegar for reflux, with honey (in herbal tea or low acid apple juice) – it certainly hasn’t helped my arthritis – in fact lately it has been worse than ever and I am wondering if the honey or ACV is causing this. Have come off of honey and now using Agave – if that doesn’t help I will lay off of the apple cider vinegar and see if that helps – hopefully the relux won’t get worse. I am on so many “diets” for my health – can’t tolerate gluten either – making meals has become a nightmare.
Thanks for sharing your experience, Micky! It’s definitely very helpful to those who are thinking of using apple cider vinegar to ease their arthritic symptoms. Keep us posted on your progress. Thank you and take care.
I erred in my earlier comment when I mentioned “white” vinegar…should have referenced apple cider vinegar. This is an old folk remedy according to elderly members of my family who swear by its anti-inflammatory properties. They put two tablespoons of the vinegar in a glass of water, with or without a bit of honey, and sip it over the course of the day. I tried it yesterday and it doesn’t taste bad at all. Whether or not it works is left to be seen…. Incidentally, my doctor indicated it was worth a try as nothing else seems to be working (I can’t take NSAIDS). Will keep you posted.
Hey Mahina, Thanks for the follow-up! Yes, I’ve heard about the different uses of apple cider vinegar and I know that some people swear by it. One thing I’m sure is that apple cider vinegar can be very useful in certain cases of ingestion (like overeating) but I’m unsure about its use in relieving arthritic pain. Frankly, I don’t really like the taste of it, probably because I’ve tried it without honey. I might try it again with honey next time . I’ll really appreciate if you could let me know how it works for you. I certainly hope it works well for you since as you’ve said, nothing seems to work for you. I’m just curious: have you discussed the use of omega-3 fatty acids in therapeutic dosage with your physician? Some studies suggested that it may help to relieve morning stiffness and joint tenderness caused by arthritis. But before using any fish oil, do check with your doc to make sure there’s no adverse drug interaction. Good luck!
Several people have told me that drinking a couple of tablespoons of white vinegar a day has helped them reduce the pain from inflammation (arthritic) in their hips. Can you add to this information in any way…positive or negative? Thanks!
Hi Mahina, Thanks for the tip. This is the first time I’m hearing this and I can’t confirm it. I suppose you’ll need to dilute the vinegar first. Hopefully those who are familiar with the therapeutic use of vinegar can share their experience. Cheers!
I appreciate the reply and will look for a honey with a low GL honey. I am loathe to cut down too much, as it certainly seems to have helped my reflux, but might try without it for a short while and see if the joint pain improves. I will post my results after the trial period.
You’re most welcome, Micky. Besides using honey, you may also want to try using apple cider vinegar with fruit or vegetable juice. You can also use it on your salad or other savory dishes so that your use of honey is less frequent. Regarding your joint pain, if it has been going on for sometime, it’ll be a good idea to get it check by a trained physician to rule out the possibility of any chronic disease that you may not be aware of. I hope you’ll have a speedy recovery and do keep me posted on your progress. All the best.
Hi Honey is not inflammatory, I suffered from a brief period of arthritis, my doctor sent me for an ESR blood test which was high, some research by me found that maybe my high load of sweet coffee was not helping, I tried to eliminate coffee but failed, instead I substituted all sugar for honey, and a month later my CRP was negative and my ESR was low normal
Having a major issue with joint pain right now. Some time ago had the same thing, but I was using Splenda, in place of sugar, that stuff is deadly – came off of the spenda and the pains went away. I have a major reflux problem and find taking apple cider vinegar and honey, x3 daily helps (no tomatoes, no citrus, etc.), but wonder if the honey could be causing inflammation – where does honey stand on the inflammatory food chart??
If one cannot get wild salmon, is eating farmed salmon okay, or a no-no. Thanks for any reply.
Hi Micky, Thanks for taking the time to write. About honey, I did a quick check on NutritionData.com and found that honey is regarded as “strongly inflammatory”. I think this is probably due to the high fructose and glucose content of honey. I also did a quick check on the glycemic load (more accurate than just looking at glycemic index) for honey and found its GL ranges from 6 to 18, i.e. from low to moderately high.
On the other hand, some research studies (like this and this) suggested that honey has anti-bacterial as well as anti-inflammatory properties that stimulate immune responses within wound. These studies may explain why honey is an effective remedy for healing wounds and burns. As most of these studies centered around the effects honey has on wounds, it’s unsure whether similar anti-inflammatory and anti-microbial effects take place beyond the stomach after honey has been ingested.
So what do all these mean? I suggest that if you’re prediabetic or suffering from diabetes or other inflammatory diseases, you may want to go easy on your intake of honey. Using it on a daily basis may not be such a good idea but I don’t think it’s necessary for you to abstain from it totally. When you do use honey, you may also want to choose those with low gylcemic load. Check the website hyperlinked earlier for honey with low GL.
Regarding salmon, if you’ve no access to wild Alaskan salmon, I think it’s okay to eat farmed ones. As salmon is a valuable source of EPA, DHA and other nutrients, it’s better to eat some rather than not eating any at all, unless you’ve other sources of omega-3 (such as mackerel, sardine or quality fish oil supplement like Wholemega Wild Salmon Oil). The benefits are greater than the risks, in my humble opinion.
Hope these thoughts help!
I have another food that is anti-inflammatory. It’s red cabbage. I’ve read about it in a similar article in “Vitality” magazine some time ago. maybe I’m wrong, though. But since then I always eat red cabbage, raw, with avocado, broccoli, tomato or cucumber, turmeric, cayenne, cumin…
That’s my lunch and dinner…;-), green tea and black coffee with 70% dark chocolate or kitkat(just tastier, can’t resist..)
WP, what is your opinion on red cabbage?
Hi Zalman, red cabbage is abundant in anthocyanins, the same flavonoid pigment found in blueberries and tart cherries. A recent study on tart cherries found that obesity-prone rats fed with tart cherry powder mixed into a high-fat diet for 90 days exhibited lower body weight, lower cholesterol and reduced overall inflammation. And researchers believed that anthocyanin is the compound in tart cherries that is responsible for the results. So yes, I think red cabbage is a great addition in any anti-inflammatory diet too! Thanks, Zalman! (P.S.: You should also try red cabbage kimchi. They contain friendly bacteria that may help to keep chronic inflammation at bay too!)
That’s stupid, the amount of magnesium you would need is a gram (1000 mg) and Kelp would just have a few milligrams. its like saying “take 1/30th of a aspirin pill for a headache. Retarded.
Hi Tone,
First of all, the recommended daily intake for magnesium is about 400 mg per day for a healthy adult, not 1,000 mg. But you’re right in pointing out that kelp is not high in magnesium. I’ve removed the part on kelp’s magnesium level and replaced it with fucoidan, which is a type of anti-inflammatory carbohydrate found in brown seaweeds. I apologize for the oversight. Thanks for the alert!
Excellent article, and I added almost all items to my list of such foods. Maybe many people are not aware, but it’s a well known and researched fact, that most deceases start from inflammation somewhere is the body. cancer is one of them.
I want to add a two other essential foods to the list:
=== Hemp Oil
=== Walnuts.
if you’re not digesting walnuts well, then soak a little in water). I guess also all other nuts are good. But be careful with Almonds from California, they are Pasteurized now by a command given by FDA mafia.
Pasteurization kills all nutrients in a flash. So also all the so called “juices” are useless, dead. Don’t waste your money on them. Even the organic juices and smoothies are pasteurized.
So always look for either organic almonds or any almonds NOT from USA.
Hi ZAlman, Thank you so much for leaving your thoughts! While walnuts are nutrients-packed, do note that they contain quite a high amount of omega-6 fats. So you don’t want to go overboard with them. You may want to refer to the article Balancing Omega-6 and Omega-3 Fats on why it’s important to keep our omega-6 intake in check.
I think it’s still possible to get healthy foods that are unpasteurized in the US. Perhaps you want to try searching on Google? Actually, the same thing is happening in Singapore. A lot of foods are subjected to pasteurization or homogenization. But the good thing is there are still plenty of choices to choose from. So, don’t give up, keep looking.
Unpasteurized juices in North America don’t exist. FDA is all over the food industry. I’ve never seen any juice that is UNpasteurized. Everything, incl. organic juices and smoothies are pasteurized, and they are sold as “healthy”… So, the best is to avoid processed food all together. It’s very easy to do. Organic produce now is everywhere and spreading.
But also the GM products(genetically modified). It’s Monsanto corp. unlimited greed and thirst for money. But people are learning what is good and what is bad.
These ugly food processing mafias underestimate the power of the Internet. It’s not their time. Either they change or dissappear. I see the changes already, so Monsanto’s fate can be predicted. People are standing up everywhere, and choose health food, back to basics, not the packaged “food”.
With the global shift in consciousness and realization of practices that harm not just our health but that of Mother Nature (with the help of Internet of course), more people are rejecting processed and unnatural foods. So yes, I believe that the “food processing mafias” will find themselves slowly out of business. Meanwhile, you may want to stay away from unpasteurized juices, like I did, and squeeze your own. Or eat the whole thing, which is even better because you get the gut-scrubbing fibers too.
Thanks for sharing!
And I thought I was the sensible one. Thanks for sttenig me straight.
Great article- very concise and beautiful looking too.
What food would you recccomned for rosacea?
Thank you for your comment, Cetana. If you’re not on any anti-coagulant, and not allergic to fish, you may want to consider eating more oily, cold water fish like sardine and salmon. They are high in omega-3 fatty acids which have been found to be one of the best naturally occurring anti-inflammatory compound. Go for wild fishes if you can afford it. Otherwise, you can also opt for omega-3 oil supplement which does not contain toxic pollutants. I’ve written an article on the importance of a balanced omega-3 and omega-6 ratio which you may like to read. You may also want to check out the anti-inflammation resources on this blog.
Note that rosacea can be triggered by certain food. But one food that causes an inflammation response in one may be perfectly okay for another person with rosacea. There are people who react to spicy food, and there are also some who flare up when they come in contact with alcohol. The key is to be aware of the type of food that you react to, and avoid them as much as you can.
I hope this bit of information is of use to you. Good luck!
I’m glad to see sweet potatoes made the list. We like to
slice them, season & EVOO, & bake in the oven. So good. I am allergic to Aspirin products, I have Uticaria and Fibromyalgia. So this list is very helpful for me to eat as healthy as possible because I do live a very active life.
Thanks
[...] Ribs7. A Bee Organic8. ElizabethG (Salmon Fried Rice)9. The Kathleen Show (Kitchen Express)10. Best Anti-Inflammatory Foods11. Local Nourishment (What if Teflon isn’t the monster?)12. Bonnie –Butter and honey [...]
Thank you for such an informative post.
Hi Greenearth, I’m glad that you find this article informative. I hope the information here will help you to incorporate more anti-inflammatory foods in your diet. By being more conscious of the foods we eat, it’s possible to reduce or even prevent chronic inflammation.
Ahh, so great to see seaweed and shiitake mushrooms listed on here. And so, what about coconut oil? I keep hearing about how amazing this stuff is.. where is it in the anti-inflammatory picture?
Hi Gina, Glad to hear from you again. Apparently, unlike saturated fats, some studies suggest that fats from coconut oil are less likely to be deposited as plaques in our blood vessels. Instead these medium-chain fatty acids are used up as energy like carbohydrates. Then I did a check on Nutrition Data on coconut oil’s Inflammation Factor Rating and found to my surprise that it scored -111 for 1 tbsp and that makes it moderately inflammatory. So while there are some claims about the benefits of coconut oil, I wouldn’t swap my extra virgin olive oil for it anytime soon.
Having said that, I think it wouldn’t harm to include some fresh coconut milk (if available) in desserts and curries once or twice a week. Where I live, coconut milk is used quite liberally and it really lifts the taste of foods to a heavenly state! Yum, yum!
I’ve been loading up on these foods here and I am literally feeling much better regarding fatigue and depression. I’m not joking around here. This is a lifesaver.
Hi Walking Queen, Wow! I’m happy to know that you’re feeling much better now. While loading up on more anti-inflammatory foods, we’re also making less room for foods that are pro-inflammatory. So, the effects can be quite dramatic when such a change is introduced. Keep it up!
This was very concise and helpful. I had heard of some of these and was intrigued by others.
Thank you, Molly. I’m glad that you find this list useful. A lot of diseases are a result of chronic inflammation in the body that carries on for prolonged period. I hope to write more about this issue and how to prevent it in the future. Do stay tuned!
EVOO, green tea, blueberries, and sweet potatoes–loves to see these superfoods on the list. And you know what’s even better? Teaming them when you can. Olive oil can be used to make a sweet potato pie; blueberry pancakes (olive oil for the frying pan or griddle); green tea and a bowl of fresh blueberries…
Love this article. Yes, Mother Nature’s finest can do you mind, body, and spirit good.
Thanks for your suggestions, Cal. They sound delicious, especially the blueberry pancakes!