Popular Foods That Reduce Inflammation, Says Dietitian

People can increase their risk of developing chronic inflammation by eating heavily processed foods and consuming sugar-laden beverages, among other factors. However, while it's true that some foods can be the cause of inflammation, others can be the antidote.

Christopher Mohr, PhD, RD, co-owner of Mohr Results, says that eating a variety of anti-inflammatory foods, and limiting our consumption of ones that stoke the fire of inflammation, is the ticket to staying healthy and staving off chronic disease.

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Foods that promote inflammation include refined carbohydrates such as white bread, fried foods, red meat, and soda. Here, Mohr lays out just a few anti-inflammatory foods that you likely already include in your diet.

Fruits and vegetables

Is it any surprise that fruits and vegetables are at the very top of the list? Tomatoes, for example, are loaded with an antioxidant called lycopene, which is known to have anti-inflammatory properties. Grapes, bell peppers, and avocadoes are just a few other examples of fresh produce items that can help stave off or reverse chronic inflammation.

Alaskan Salmon

Mohr says it's essential to consume more foods that are rich in heart-healthy omega-3 fatty acids, such as Alaskan Salmon. Other options include chia seeds, oysters, and flax seeds.

"In addition to this higher intake of omega-3s, we want to decrease our intake of omega-6 fats, like those found in many ultra-processed foods that are common in the diet," says Mohr.

Oats

Fibrous foods may also help to lower inflammation, as research has shown that a high-fiber diet modifies both the pH and the permeability of the gut, leading to a decrease in inflammatory compounds. These types of foods include fruits, vegetables, legumes, nuts, seeds, and oats.

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Rice and quinoa

In the Mohr household, Minute Rice, Instant Whole Grain Rice & Quinoa, and Ready to Serve Brown Rice are all major go-to's as they are convenient to make, while still offering fiber. Add some vegetables, black beans, and tofu to your next rice dish for even more flavor and fiber.

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