The Ultimate List of Top Inflammatory and Anti-Inflammatory Foods

Inflammation is our body’s protective measure against foreign invaders such as viruses and bacteria. When inflammation occurs, white blood cells secrete chemicals into blood or infected cells to protect our body. This healthy immune response plays a crucial role in healing process and enables our bodies to heal injuries and fight infections.

Chronic inflammation, however, is a horse of a different color. It’s a dangerous state which happens when the triggered inflammatory process avoids turning off. White blood cells continue to release protective chemicals constantly and it may lead to dangerous diseases such as arthritis, Alzheimer, heart diseases, and cancer (, , ).

The main culprits of chronic inflammation are:

  • Stress ()
  • Obesity ()
  • Sedentary lifestyle (, )
  • Excessive use of alcohol ()
  • Excessive use of inflammatory foods such as sugar, refined carbs, trans fats, etc. (, , )

So, to fight inflammation you need to undergo some lifestyle changes such as exercising on a frequent basis, avoiding to use foods which cause inflammation, and adding foods which fight inflammation to your diet.

One of the most potent anti-inflammatory foods, among the list provided below, which you absolutely need to incorporate into your diet to fight inflammation is turmeric. Turmeric contains large amounts of Curcumin, a potent anti-inflammatory element which is ideal for treating inflammation-related diseases and is not available in any other food. You can use it, in cooking, as an ingredient of different kinds of foods such as soups and stews.

Another great way to incorporate turmeric into your diet is by drinking a glass of golden milk everyday in the morning. Golden milk is a delicious drink which has been used for thousands of years in eastern cultures such as Japan for its healing properties. Its main ingredients are turmeric and coconut milk. You can find the recipe in here.

Below I have prepared a complete list of inflammatory vs anti-inflammatory foods in the form of an infographic. Use this infographic as a reference to figure out what foods you need to use and what foods you have to avoid in order to fight inflammation.

inflammatory vs anti-inflammatory foods