Inflammation: Best Anti-Inflammatory Diets

Inflammation: best anti-inflammatory diets

Permit me to introduce to you the best anti-inflammatory diets that can help you combat bad inflammation, but before we proceed I think you should also know that Inflammation is a defence mechanism in the body.

The process where the immune system recognizes damaged cells, irritants, and pathogens, and it begins the healing process.

When something harmful or irritating affects a part of our body, there is a biological response to try to remove it. The signs and symptoms of inflammation can be uncomfortable but are a show that the body is trying to heal itself.

A Quick Glance At Inflammation:

  1. Inflammation is the body’s attempt at self-protection to remove harmful stimuli and begin the healing process.

  2. Inflammation is part of the body’s immune response.

  3. Infections, wounds, and any damage to tissue would not be able to heal without an inflammatory response.

  4. Chronic inflammation can eventually cause several diseases and conditions, including some cancers and rheumatoid arthritis.

Signs Of Bad Inflammation: Inflammation:  best anti-inflammatory diets

These five symptoms may be signs of bad inflammation:

  1. Pain: The inflamed area is likely to be painful, especially during and after touching. Chemicals that stimulate nerve endings are released, making the area more sensitive.
  2. Redness: This occurs because the capillaries in the area are filled with more blood than usual.
  3. Immobility: There may be some loss of function in the region of the inflammation.
  4. Swelling: This is caused by a buildup of fluid.
  5. Heat: More blood flows to the affected area, and this makes it feel warm to the touch.

Note: These five acute inflammation signs only apply to inflammations of the skin. If inflammation occurs deep inside the body, such as in an internal organ, only some of the signs may be noticeable.

For example, some internal organs may not have sensory nerve endings nearby, so there will be no pain, such as in certain types of lung inflammation.

However, symptoms of chronic inflammation present in a different way, and these can include:

  1. fatigue
  2. mouth sores
  3. chest pain
  4. abdominal pain
  5. fever
  6. rash
  7. joint pain…

More Facts On Inflammation:

Inflammations don’t always help the body. In some diseases the immune system fights against the body’s cells by mistake, causing harmful inflammations. These include, for example:

  1. Rheumatoid arthritis, where many joints throughout the body are permanently inflamed
  2. Psoriasis – a chronic skin disease
  3. Inflammatory bowel diseases like  or ulcerative colitis

Collectively known as chronic inflammatory diseases, these diseases can last for years or even a lifetime. Their severity and level of activity vary.

Causes Of Inflammations:

Many different things can cause inflammations. These are the most common:

  1. Pathogens (germs) like , viruses or fungi
  2. External injuries like scrapes or damage through foreign objects (for example a thorn in your finger)
  3. Effects of chemicals or radiation

Diseases or medical conditions that cause inflammation often have a name ending in “-itis.” For example:

  1. Cystitis: an inflammation of the bladder
  2. Bronchitis: an inflammation of the 
  3. Otitis media: an inflammation of the middle ear
  4. Dermatitis: a disease where the skin is inflamed

What Happen When You Have Acute Inflammations:

When an inflammation occurs in your body, many different immune system cells may be involved. They release various substances, known as inflammatory mediators. These include the hormones bradykinin and histamine. They cause the small blood vessels in the tissue to become wider (dilate), allowing more blood to reach the injured tissue. For this reason, inflamed areas turn red and feel hot.

The increased blood flow also allows more immune system cells to be carried to the injured tissue, where they help with the healing process. What’s more, both of these hormones irritate nerves and cause pain signals to be sent to the brain. This has a protective function: If the inflammation hurts, you tend to protect the affected part of the body.

The inflammatory mediators have yet another function: They make it easier for immune system cells to pass out of the small blood vessels so that more of them can enter the affected tissue. The immune system cells also cause more fluid to enter the inflamed tissue, which is why it often swells up. The swelling goes down again after a while when this fluid is transported out of the tissue.

Mucous membranes also release more fluid when they are inflamed. For instance, this happens when you have a stuffy nose and the membranes lining your nose are inflamed. Then the extra fluid can help to quickly flush the viruses out of your body.

Best Anti-Inflammatory Diets:

As we go into this discus proper you should bear in mind that one of the best measures a person can take to prevent or reduce bad inflammation is to try an anti-inflammatory diet. An anti-inflammatory diet involves eating certain foods and avoiding others to minimize the symptoms of chronic inflammatory diseases.

Benefits Of These Best Anti-Inflammatory Diets:

An anti-inflammatory diet can help many conditions, including rheumatoid arthritis, psoriasis, asthma, eosinophilic esophagitis, and Crohn’s disease. Others include… colitis, inflammatory bowel disease, diabetes, obesity, metabolic syndrome, heart disease, lupus, and Hashimoto’s disease.

Additionally, eating an anti-inflammatory diet can help reduce the risk of certain cancers, including colorectal cancer.

Let”s Go…


Beans any day is healthy food with lots of proteins needed for healthy living, they’re high in fibre, plus they’re loaded with antioxidants and other anti-inflammatory substances. So if you want to combat bad inflammation go with beans.


A study in the journal Antioxidants showed that eating berries could significantly reduce inflammation. berries contain a class of antioxidants called flavonoids, but it’s the anthocyanins, specifically, that contribute their anti-inflammatory effects by effectively turning off inflammatory and immune genes. These compounds (anthocyanins) may reduce inflammation, boost immunity, and reduce your risk of heart diseases.

Fatty Fish:

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA, although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

  1. salmon
  2. sardines
  3. herring
  4. mackerel
  5. anchovies

EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease, plus  EPA and DHA are also the precursors of several metabolites that are potent lipid mediators, considered by many investigators to be beneficial in the prevention or treatment of several diseases. Go Fishy…


Researchers attribute ginger‘s health benefits to gingerols, compounds that are antioxidant, anti-inflammatory, antibacterial, and anti-disease. According to numerous studies, these compounds block several genes and enzymes in the body that promote inflammation.


Broccoli a cruciferous vegetable and also very nutritious, research has shown that eating a lot of cruciferous vegetables like broccoli is associated with a decreased risk of heart disease and cancer…

Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects, this compounds fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.


Peppers are an anti-inflammatory superfood, but to reap the most benefits you need to go red. Out of the three colours of bell pepper, red has the highest amount of inflammatory-biomarker-reducing vitamin C along with the bioflavonoids beta-carotene, quercetin, and luteolin, according to research in the Journal of Food Science. Peppers contain lots of nutrients like beta carotene and many more.

Beta-carotene is a carotenoid, fat-soluble compound that is associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.


Beets a good source of many phytochemicals, including ascorbic acid, carotenoids, and flavonoids, beets are a unique source of betalain pigments, which have been found to display potent antioxidant, preventive and anti-inflammatory activities.

Green Tea:

Green tea is your best bet any day if you are looking for the best anti-inflammatory diet… green tea reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions.

Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.


Tumeric sure deserves a mention among the best inflammatory diets in this article given its overall contribution to human health, this earthy herb contains curcumin, a powerful anti-inflammatory nutrient with these substance turmerics can reduce inflammation related to arthritis, diabetes, and other diseases.


Tomatoes will not only make your foods delicious but will also give you many health benefits… Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation and protects against cancer.

Bottom Line: Inflammation: anti-inflammatory diets

Even low levels of inflammation on a chronic basis can lead to disease, so do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant and anti-inflammatory diets.

Thank you for reading this article, please do drop your thoughts below.  Remember, sharing is caring.


About Buchi Trevo 31 Articles
(Buchi Trevo) I love living healthy and I enjoy eating healthy foods too... A health coach and a nutritionist at Buchi-Trevo... drop a comment and let us connect.

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