8 Foods To Fight Inflammation

When you hear about inflammation, what comes to mind? Joint pain? Arthritis? Maybe fatigue? True, these are all feelings associated with inflammation, but more often than not, you don't really feel inflammation. Still, chronic inflammation is one of your most serious health threats, and doing what you can to reduce and prevent it will be one of the best moves you make for your overall wellness. 

What Is Inflammation? 

There are two types of inflammation: acute and chronic. Acute inflammation is your body's way of healing from small trauma, such as a stubbed toe. In this example, your toe swells and may even turn red and feel hot. These signs of inflammation signal your body to produce white blood cells and protect your stubbed toe from infection, bacteria, and viruses. 

The other type of inflammation, chronic inflammation, is a more serious health threat. This slow-progressing condition can even become life threatening if inflammation is allowed to keep building over time. Many experts refer to inflammation as a low-burning fire inside your body, and that fire doesn't go out until you do something about it. 

10 Common Signs Of Inflammation 

Though many health experts refer to inflammation as a silent killer, that's not totally true. Your body does give some signs of inflammation that you can look out for:

• Acid reflux
• Carrying excess weight, especially in abdominal area
• Constipation, bloating, gas, or other changes to digestive/bathroom habits
• Eye puffiness or constant dark circles
• Insomnia, or feeling “tired and wired” at the same time
• Increased “need” or cravings for carbs, sugar, salt, or caffeine
• Increased susceptibility to colds, UTIs, sinus, and yeast infections
• Low sex drive
• Stiffness, aches, or joint pain
• Inability to lose weight when trying to

Foods That Help Fight Inflammation

When it comes to inflammation, what you eat matters. That's because nutrients, compounds, additives, and toxins in foods have the ability to make inflammation either better or worse. The most inflammatory foods are those that are highly processed and contain added sugars. Other foods linked to increased inflammation are alcohol, artificial trans fats, highly processed vegetable and seed oils, and foods that are high in animal-derived saturated fats. These foods invoke an inflammatory response in your body, causing it to "put up its defenses" to try to return your body to a healthy status quo. 

On the other hand, some foods contain powerful antioxidants that give your body an advantage against inflammation. Here are eight great food choices that, when eaten regularly, can help ward off those low-grade fires. Think of these as your best natural preventative medicine against inflammation. 

• berries (blueberries, strawberries, raspberries, blackberries, cranberries)
• leafy greens (romaine, radicchio, arugula, mustard greens, spinach, Swiss chard) 
• tea (white, oolong, black, and especially green)
• fatty fish (salmon, tuna, anchovies, mackerel, sardines)
• nuts and seeds (almonds, Brazil nuts, cashews, chia seeds, flax seeds, pecans, and walnuts)
• cruciferous vegetables (broccoli, kale, cauliflower, Brussels sprouts, bok choy) 
• olive oil (extra-virgin or cold-pressed)
• gut-health promoters (yogurt, kimchi, kombucha, kefir, sauerkraut)

Struesli Is An Inflammation-Fighting Food 

The next time you enjoy a serving of Struesli, take a moment to appreciate all that this nutritious food is doing for your body. It's giving you a dose of brain-boosting healthy fats, it's helping to regulate your blood sugar, it's giving you heart-protective benefits, and it's helping you fight inflammation. 

In terms of inflammation, Struesli is better for you than other granolas because it doesn't contain added sugars or sweeteners of any kind. Added sugars and artificial sweeteners are two of the most inflammatory ingredients in our food system. Also, Struesli is loaded with inflammation-lowering ingredients, including three types of healthy seeds, walnuts and pecans, and tiger nuts. Enjoying a simple 1/4-cup serving of Struesli sprinkled over your morning yogurt, cottage cheese, or toast is one of the best things you'll do for your body today. 

Written by Jessie Shafer, RD
Updated September 8, 2023