Table of ContentsView AllTable of ContentsInflammatory FoodsOther Suspect FoodsNoninflammatory FoodsWho Should Be Aware?
Table of ContentsView All
View All
Table of Contents
Inflammatory Foods
Other Suspect Foods
Noninflammatory Foods
Who Should Be Aware?
The foods we eat can contribute toinflammationthroughout the body, leading to or exacerbating chronic health conditions like diabetes, heart disease, and arthritis.Whileacute inflammationis the body’s natural response to an immediate illness, infection, or injury, chronic inflammation that lasts over time damages the body’s organs on a cellular level.This article discusses the types of foods that cause inflammation, foods that protect against it, and tips on who should be concerned about an anti-inflammatory diet.Riza Azhari/ Getty ImagesList of Foods That Cause InflammationThe foods that cause inflammation tend to be those labeled junk or processed. Chronic inflammation is linked to heart disease,diabetes, and arthritis.Red and Processed MeatsWhile lean meats can be a good source of iron and other minerals,red meatand processed meats are more likely to cause inflammation. They’re typically stocked withsaturated fat, prompting immune cells to release inflammatory proteins into the bloodstream.This includes meats like:SteakHamburgersBaconSausageHot dogsDeli or lunch meatIn addition, the way that some red meats are prepared can trigger a reaction that promotes inflammation in the body.Refined CarbohydratesThe body needscarbohydratesto survive, but consuming refined carbohydrates made with white flour can be a culprit for inflammation.Look out for foods like:White breadCerealPastaRiceInstead,whole grain-based substitutesare a better option because they contain more fiber and are linked to lower levels of inflammation.Sugar-Sweetened Foods and BeveragesFoods and drinkshigh in added sugarimpact how the body processesinsulin, leading to inflammation. This includes sweet desserts, candy, soft drinks, and sports drinks.While sugar is often linked to the development of chronic diseases like type 2 diabetes and heart disease, it also prompts inflammation that occurs inmany types of arthritis.Processed FoodsMost foods that are not raw (like fruits and vegetables) have been somewhatprocessed. However,processed foodsthat include chemical additives and fewer whole ingredients can interact with the immune system, leading to chronic inflammation. They’re also linked to an increased risk for chronic disease.The types of processed foods that are apt to cause inflammation include:Packaged snacks, like chips and cookiesMargarineNondairy creamersMicrowaveable mealsFlavored yogurtsRefrigerated dough and biscuitsSome processed foods may still contain small amounts oftrans fatsknown to trigger inflammation. However, experts banned trans fats from being manufactured in 2021.Fried FoodsDeep-fried foods are typically an inflammation trigger.This includes foods like fried chicken, french fries, and donuts.Sometimes, fried foods are prepared in a way in which they’re soaked in oil withomega-6 fatty acids, which can prompt even more inflammation.While dietary fats are needed for bone health, brain function, and metabolism, it’s important to balance your omega-3 and omega-6 fatty acid intake.Omega-3 fatty acids, naturally found in fish and plant-based foods, are healthy fats that experts consider anti-inflammatory.Some omega-6 fatty acids found in vegetable oils may promote inflammation.List of Foods That Might Cause InflammationWhile the link between junk foods and inflammation is evident, for some other foods, more research is needed.DairyThe link between dairy and inflammation is complicated and may depend on the individual.Some studies suggest that dairy products can trigger an inflammatory response, for example, in those with a milk allergy orosteoarthritis(degenerative changes in joint cartilage that typically occurs with age).However, other research shows that dairy-based foods might decrease the risk of inflammation and diseases like type 2 diabetes.Experts also note that products like nonfat milk and yogurt contain helpful ingredients like probiotics, calcium, vitamin D, and other proteins.GlutenGlutenis another food category in which inflammation seems to depend on the individual. This protein found in wheat, barley, and rye can cause notable inflammation in people with celiac disease and prompt an inflammatory response in people with a gluten intolerance.That said, the link between gluten and inflammation in people who don’t have celiac disease is unclear.SulfitesSulfites, substances used as preservatives and found inred wine, can cause an inflammatory autoimmune reaction in some people.This can result in a skin rash,asthma,or amigraine. However, the antioxidant properties in sulfites can be beneficial and safe to consume for those who don’t experience an inflammatory response.List of Foods That Don’t Cause InflammationExperts generally describe ananti-inflammatory dietas one that mirrorsMediterranean styleandplant-based eating. That’s because these diets are low in red meats and processed foods, instead promoting anti-inflammatory, antioxidant-rich foods like olive oil, nuts, fruits, vegetables, and dark chocolate.Onions and GarlicThese veggies contain powerful anti-inflammatory ingredients that can help lower inflammation.Organosulfurcompounds in garlic may fight against substances in the bloodstream that attempt to boost inflammation, while the flavonoidquercetinin onions may reduce inflammatory activity linked to arthritis.Dark Leafy GreensVitamin E and antioxidants in dark leafy greens like kale, spinach, Swiss chard, and broccoli help protect againstcytokines, which are pro-inflammatory molecules.In addition, these vegetables are also rich in essential nutrients like vitamin A, iron, and vitamin K, which may be especially beneficial for arthritic inflammation.FruitsAntioxidants like flavonoids andpolyphenolsfound naturally in fruit are anti-inflammatory power players.This is particularly true for berries like blueberries,raspberries, strawberries, acai, cranberries, and more. The antioxidants in these fruits help reduce free radicals that promote inflammation in the body and are particularly protective for certain types of arthritis.NutsWalnutsare a solid source ofalpha-linolenicacid (ALA), which reduces inflammation in the arteries.In addition,almondshave been shown to improve the balance of fatty acids in the bloodstream, cutting down on inflammation and risk for heart disease.Research has found that nuts as a replacement for red meat can help lower inflammation in the body.Dark ChocolateThe natural polyphenols in cocoa anddark chocolateprotect the body against inflammation.Flavonoidshave been shown to protect against inflammation damage in the body.They’re also found in coffee, tea, and other Mediterranean diet-based foods.Omega-3 Fatty AcidsThese anti-inflammatory compounds are found in certain types of fish like salmon, tuna, and anchovies.Research shows this is helpful for arthritis-related inflammation. The added protein and vitamin D can help lower inflammatory risks linked to chronic diseases like type 2 diabetes.For plant-based omega-3 options, eating nuts and cooking witholive oilmay be a good substitute.Who Needs to Pay Attention to Inflammatory Foods?It’s beneficial for everyone to know which foods may be more likely to cause inflammation. Due to the link between inflammation and an increased risk for chronic diseases, people who are already experiencing or have a family history of conditions like type 2 diabetes, heart disease, obesity, and arthritis might be good candidates for adopting an anti-inflammatory diet.SummaryWhile the body’s acute inflammatory response is natural, long-term inflammation from fried, sugary, processed, and fatty foods can harm your health. Research shows that these types of foods can cause inflammation, potentially leading to the development or worsening of chronic diseases like type 2 diabetes, heart disease, and arthritis.Experts recommend a Mediterranean-based diet focused on fish, fruits, vegetables, nuts, olive oils, and dark chocolate for anti-inflammatory benefits.
The foods we eat can contribute toinflammationthroughout the body, leading to or exacerbating chronic health conditions like diabetes, heart disease, and arthritis.
Whileacute inflammationis the body’s natural response to an immediate illness, infection, or injury, chronic inflammation that lasts over time damages the body’s organs on a cellular level.
This article discusses the types of foods that cause inflammation, foods that protect against it, and tips on who should be concerned about an anti-inflammatory diet.
Riza Azhari/ Getty Images
List of Foods That Cause Inflammation
The foods that cause inflammation tend to be those labeled junk or processed. Chronic inflammation is linked to heart disease,diabetes, and arthritis.
Red and Processed Meats
While lean meats can be a good source of iron and other minerals,red meatand processed meats are more likely to cause inflammation. They’re typically stocked withsaturated fat, prompting immune cells to release inflammatory proteins into the bloodstream.
This includes meats like:
In addition, the way that some red meats are prepared can trigger a reaction that promotes inflammation in the body.
Refined Carbohydrates
The body needscarbohydratesto survive, but consuming refined carbohydrates made with white flour can be a culprit for inflammation.Look out for foods like:
Instead,whole grain-based substitutesare a better option because they contain more fiber and are linked to lower levels of inflammation.
Sugar-Sweetened Foods and Beverages
Foods and drinkshigh in added sugarimpact how the body processesinsulin, leading to inflammation. This includes sweet desserts, candy, soft drinks, and sports drinks.
While sugar is often linked to the development of chronic diseases like type 2 diabetes and heart disease, it also prompts inflammation that occurs inmany types of arthritis.
Processed Foods
Most foods that are not raw (like fruits and vegetables) have been somewhatprocessed. However,processed foodsthat include chemical additives and fewer whole ingredients can interact with the immune system, leading to chronic inflammation. They’re also linked to an increased risk for chronic disease.
The types of processed foods that are apt to cause inflammation include:
Some processed foods may still contain small amounts oftrans fatsknown to trigger inflammation. However, experts banned trans fats from being manufactured in 2021.
Fried Foods
Deep-fried foods are typically an inflammation trigger.This includes foods like fried chicken, french fries, and donuts.
Sometimes, fried foods are prepared in a way in which they’re soaked in oil withomega-6 fatty acids, which can prompt even more inflammation.
While dietary fats are needed for bone health, brain function, and metabolism, it’s important to balance your omega-3 and omega-6 fatty acid intake.Omega-3 fatty acids, naturally found in fish and plant-based foods, are healthy fats that experts consider anti-inflammatory.Some omega-6 fatty acids found in vegetable oils may promote inflammation.
List of Foods That Might Cause Inflammation
While the link between junk foods and inflammation is evident, for some other foods, more research is needed.
Dairy
The link between dairy and inflammation is complicated and may depend on the individual.Some studies suggest that dairy products can trigger an inflammatory response, for example, in those with a milk allergy orosteoarthritis(degenerative changes in joint cartilage that typically occurs with age).
However, other research shows that dairy-based foods might decrease the risk of inflammation and diseases like type 2 diabetes.
Experts also note that products like nonfat milk and yogurt contain helpful ingredients like probiotics, calcium, vitamin D, and other proteins.
Gluten
Glutenis another food category in which inflammation seems to depend on the individual. This protein found in wheat, barley, and rye can cause notable inflammation in people with celiac disease and prompt an inflammatory response in people with a gluten intolerance.
That said, the link between gluten and inflammation in people who don’t have celiac disease is unclear.
Sulfites
Sulfites, substances used as preservatives and found inred wine, can cause an inflammatory autoimmune reaction in some people.This can result in a skin rash,asthma,or amigraine. However, the antioxidant properties in sulfites can be beneficial and safe to consume for those who don’t experience an inflammatory response.
List of Foods That Don’t Cause Inflammation
Experts generally describe ananti-inflammatory dietas one that mirrorsMediterranean styleandplant-based eating. That’s because these diets are low in red meats and processed foods, instead promoting anti-inflammatory, antioxidant-rich foods like olive oil, nuts, fruits, vegetables, and dark chocolate.
Onions and Garlic
These veggies contain powerful anti-inflammatory ingredients that can help lower inflammation.Organosulfurcompounds in garlic may fight against substances in the bloodstream that attempt to boost inflammation, while the flavonoidquercetinin onions may reduce inflammatory activity linked to arthritis.
Dark Leafy Greens
Vitamin E and antioxidants in dark leafy greens like kale, spinach, Swiss chard, and broccoli help protect againstcytokines, which are pro-inflammatory molecules.In addition, these vegetables are also rich in essential nutrients like vitamin A, iron, and vitamin K, which may be especially beneficial for arthritic inflammation.
Fruits
Antioxidants like flavonoids andpolyphenolsfound naturally in fruit are anti-inflammatory power players.This is particularly true for berries like blueberries,raspberries, strawberries, acai, cranberries, and more. The antioxidants in these fruits help reduce free radicals that promote inflammation in the body and are particularly protective for certain types of arthritis.
Nuts
Walnutsare a solid source ofalpha-linolenicacid (ALA), which reduces inflammation in the arteries.In addition,almondshave been shown to improve the balance of fatty acids in the bloodstream, cutting down on inflammation and risk for heart disease.
Research has found that nuts as a replacement for red meat can help lower inflammation in the body.
Dark Chocolate
The natural polyphenols in cocoa anddark chocolateprotect the body against inflammation.Flavonoidshave been shown to protect against inflammation damage in the body.They’re also found in coffee, tea, and other Mediterranean diet-based foods.
Omega-3 Fatty Acids
These anti-inflammatory compounds are found in certain types of fish like salmon, tuna, and anchovies.Research shows this is helpful for arthritis-related inflammation. The added protein and vitamin D can help lower inflammatory risks linked to chronic diseases like type 2 diabetes.
For plant-based omega-3 options, eating nuts and cooking witholive oilmay be a good substitute.
Who Needs to Pay Attention to Inflammatory Foods?
It’s beneficial for everyone to know which foods may be more likely to cause inflammation. Due to the link between inflammation and an increased risk for chronic diseases, people who are already experiencing or have a family history of conditions like type 2 diabetes, heart disease, obesity, and arthritis might be good candidates for adopting an anti-inflammatory diet.
Summary
While the body’s acute inflammatory response is natural, long-term inflammation from fried, sugary, processed, and fatty foods can harm your health. Research shows that these types of foods can cause inflammation, potentially leading to the development or worsening of chronic diseases like type 2 diabetes, heart disease, and arthritis.
Experts recommend a Mediterranean-based diet focused on fish, fruits, vegetables, nuts, olive oils, and dark chocolate for anti-inflammatory benefits.
34 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health.Foods that fight inflammation.Harvard TH Chan School of Public Health.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?.Chen JH, Lin X, Bu C, et al..Role of advanced glycation end products in mobility and considerations in possible dietary and nutritional intervention strategies.Nutr Metab (Lond). 2018;15(72). doi:10.1186/s12986-018-0306-7Arthritis Foundation.8 food ingredients that can cause inflammation.Milesi G, Rangan A, Grafenauer S.Whole grain consumption and inflammatory markers: A systematic literature review of randomized control trials.Nutrients. 2022 Jan 16;14(2):374. doi:10.3390/nu14020374University of Chicago Medicine.What foods cause or reduce inflammation?.Crimarco A, Landry MJ, Gardner CD.Ultra-processed foods, weight gain, and co-morbidity risk.Curr Obes Rep. 2022;11(3):80-92. doi:10.1007/s13679-021-00460-yMonteiro CA, Cannon G, Levy R, et al.NOVA. The star shines bright.World Nutr. 2016;7(1-3):28-38Iwata NG, Pham M, Rizzo NO, Cheng AM, Maloney E, Kim F.Trans fatty acids induce vascular inflammation and reduce vascular nitric oxide production in endothelial cells.PLoS One. 2011;6(12):e29600. doi:10.1371/journal.pone.0029600U.S. Food and Drug Administration.Trans fat.Mount Sinai.Study shows that reducing processed and fried food intake lowers related health risks and restores body’s defenses.MedlinePlus.Omega-3 fats - good for your heart.DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med. 2021 Sep-Oct;118(5):453-459.Arthritis Foundation.Is dairy arthritis-friendly?.Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: Dairy foods as case studies.Adv Nutr. 2021 Oct 11;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108Vally H, Misso NL.Adverse reactions to the sulphite additives.Gastroenterol Hepatol Bed Bench. 2012;5(1):16-23National Center for Complementary and Integrative Health.Antioxidants: In depth.Ruhee RT, Roberts LA, Ma S, Suzuki K.Organosulfur compounds: A review of their anti-inflammatory effects in human health.Front Nutr. 2020 Jun 2;7:64. doi:10.3389/fnut.2020.00064Zabihiyeganeh M, Rahimi Foroushani A, Jazayeri S.The effect of quercetin on inflammatory factors and clinical symptoms in women with rheumatoid arthritis: A double-blind, randomized controlled trial.J Am Coll Nutr. 2017 Jan;36(1):9-15. doi:10.1080/07315724.2016.1140093Roberts JL, Moreau R.Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.Food Funct. 2016;7(8):3337-53. doi:10.1039/c6fo00051gWallert M, Börmel L, Lorkowski S.Inflammatory diseases and vitamin E-What do we know and where do we go?.Mol Nutr Food Res.2021 Jan;65(1):e2000097. doi:10.1002/mnfr.202000097Misra D, Booth SL, Tolstykh I, et al.Vitamin K deficiency is associated with incident knee osteoarthritis.Am J Med. 2013;126(3):243-248. doi:10.1016/j.amjmed.2012.10.011Amagloh FK, Atuna RA, McBride R, Carey EE, Christides T.Nutrient and total polyphenol contents of dark green leafy vegetables, and estimation of their iron bioaccessibility using the in vitro digestion/caco-2 cell model.Foods. 2017 Jul 22;6(7):54. doi:10.3390/foods6070054González R, Ballester I, López-Posadas R, et al.Effects of flavonoids and other polyphenols on inflammation.Crit Rev Food Sci Nutr. 2011;51(4):331-362. doi:10.1080/10408390903584094Basu A, Schell J, Scofield RH.Dietary fruits and arthritis.Food Funct. 2018;9(1):70-77. doi:10.1039/c7fo01435jMedlinePlus.Omega-3 fatty acids.Lee-Bravatti MA, Wang J, Avendano EE, King L, Johnson EJ,et al.Almond consumption and risk factors for cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2019;10(6):1076-1088. doi:10.1093/advances/nmz043Yu Z, Malik VS, Keum N, Hu FB, Giovannucci EL, et al.Associations between nut consumption and inflammatory biomarkers.Am J Clin Nutr.2016 Sep;104(3):722-8. doi:10.3945/ajcn.116.134205Johns Hopkins Medicine.Anti-inflammatory diet.Katz DL, Doughty K, Ali A.Cocoa and chocolate in human health and disease.Antioxid Redox Signal. 2011;15(10):2779-2811. doi:10.1089/ars.2010.3697National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.Calder PC.Omega-3 fatty acids and inflammatory processes: from molecules to man.Biochem Soc Trans. 2017;45(5):1105-1115. doi:10.1042/BST20160474Tedeschi SK, Bathon JM, Giles JT, Lin TC, Yoshida K, Solomon DH.Relationship between fish consumption and Disease activity in rheumatoid arthritis.Arthritis Care Res (Hoboken). 2018;70(3):327-332. doi:10.1002/acr.23295Academy of Nutrition and Dietetics.Can diet help with inflammation?.
34 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health.Foods that fight inflammation.Harvard TH Chan School of Public Health.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?.Chen JH, Lin X, Bu C, et al..Role of advanced glycation end products in mobility and considerations in possible dietary and nutritional intervention strategies.Nutr Metab (Lond). 2018;15(72). doi:10.1186/s12986-018-0306-7Arthritis Foundation.8 food ingredients that can cause inflammation.Milesi G, Rangan A, Grafenauer S.Whole grain consumption and inflammatory markers: A systematic literature review of randomized control trials.Nutrients. 2022 Jan 16;14(2):374. doi:10.3390/nu14020374University of Chicago Medicine.What foods cause or reduce inflammation?.Crimarco A, Landry MJ, Gardner CD.Ultra-processed foods, weight gain, and co-morbidity risk.Curr Obes Rep. 2022;11(3):80-92. doi:10.1007/s13679-021-00460-yMonteiro CA, Cannon G, Levy R, et al.NOVA. The star shines bright.World Nutr. 2016;7(1-3):28-38Iwata NG, Pham M, Rizzo NO, Cheng AM, Maloney E, Kim F.Trans fatty acids induce vascular inflammation and reduce vascular nitric oxide production in endothelial cells.PLoS One. 2011;6(12):e29600. doi:10.1371/journal.pone.0029600U.S. Food and Drug Administration.Trans fat.Mount Sinai.Study shows that reducing processed and fried food intake lowers related health risks and restores body’s defenses.MedlinePlus.Omega-3 fats - good for your heart.DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med. 2021 Sep-Oct;118(5):453-459.Arthritis Foundation.Is dairy arthritis-friendly?.Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: Dairy foods as case studies.Adv Nutr. 2021 Oct 11;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108Vally H, Misso NL.Adverse reactions to the sulphite additives.Gastroenterol Hepatol Bed Bench. 2012;5(1):16-23National Center for Complementary and Integrative Health.Antioxidants: In depth.Ruhee RT, Roberts LA, Ma S, Suzuki K.Organosulfur compounds: A review of their anti-inflammatory effects in human health.Front Nutr. 2020 Jun 2;7:64. doi:10.3389/fnut.2020.00064Zabihiyeganeh M, Rahimi Foroushani A, Jazayeri S.The effect of quercetin on inflammatory factors and clinical symptoms in women with rheumatoid arthritis: A double-blind, randomized controlled trial.J Am Coll Nutr. 2017 Jan;36(1):9-15. doi:10.1080/07315724.2016.1140093Roberts JL, Moreau R.Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.Food Funct. 2016;7(8):3337-53. doi:10.1039/c6fo00051gWallert M, Börmel L, Lorkowski S.Inflammatory diseases and vitamin E-What do we know and where do we go?.Mol Nutr Food Res.2021 Jan;65(1):e2000097. doi:10.1002/mnfr.202000097Misra D, Booth SL, Tolstykh I, et al.Vitamin K deficiency is associated with incident knee osteoarthritis.Am J Med. 2013;126(3):243-248. doi:10.1016/j.amjmed.2012.10.011Amagloh FK, Atuna RA, McBride R, Carey EE, Christides T.Nutrient and total polyphenol contents of dark green leafy vegetables, and estimation of their iron bioaccessibility using the in vitro digestion/caco-2 cell model.Foods. 2017 Jul 22;6(7):54. doi:10.3390/foods6070054González R, Ballester I, López-Posadas R, et al.Effects of flavonoids and other polyphenols on inflammation.Crit Rev Food Sci Nutr. 2011;51(4):331-362. doi:10.1080/10408390903584094Basu A, Schell J, Scofield RH.Dietary fruits and arthritis.Food Funct. 2018;9(1):70-77. doi:10.1039/c7fo01435jMedlinePlus.Omega-3 fatty acids.Lee-Bravatti MA, Wang J, Avendano EE, King L, Johnson EJ,et al.Almond consumption and risk factors for cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2019;10(6):1076-1088. doi:10.1093/advances/nmz043Yu Z, Malik VS, Keum N, Hu FB, Giovannucci EL, et al.Associations between nut consumption and inflammatory biomarkers.Am J Clin Nutr.2016 Sep;104(3):722-8. doi:10.3945/ajcn.116.134205Johns Hopkins Medicine.Anti-inflammatory diet.Katz DL, Doughty K, Ali A.Cocoa and chocolate in human health and disease.Antioxid Redox Signal. 2011;15(10):2779-2811. doi:10.1089/ars.2010.3697National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.Calder PC.Omega-3 fatty acids and inflammatory processes: from molecules to man.Biochem Soc Trans. 2017;45(5):1105-1115. doi:10.1042/BST20160474Tedeschi SK, Bathon JM, Giles JT, Lin TC, Yoshida K, Solomon DH.Relationship between fish consumption and Disease activity in rheumatoid arthritis.Arthritis Care Res (Hoboken). 2018;70(3):327-332. doi:10.1002/acr.23295Academy of Nutrition and Dietetics.Can diet help with inflammation?.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health.Foods that fight inflammation.Harvard TH Chan School of Public Health.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?.Chen JH, Lin X, Bu C, et al..Role of advanced glycation end products in mobility and considerations in possible dietary and nutritional intervention strategies.Nutr Metab (Lond). 2018;15(72). doi:10.1186/s12986-018-0306-7Arthritis Foundation.8 food ingredients that can cause inflammation.Milesi G, Rangan A, Grafenauer S.Whole grain consumption and inflammatory markers: A systematic literature review of randomized control trials.Nutrients. 2022 Jan 16;14(2):374. doi:10.3390/nu14020374University of Chicago Medicine.What foods cause or reduce inflammation?.Crimarco A, Landry MJ, Gardner CD.Ultra-processed foods, weight gain, and co-morbidity risk.Curr Obes Rep. 2022;11(3):80-92. doi:10.1007/s13679-021-00460-yMonteiro CA, Cannon G, Levy R, et al.NOVA. The star shines bright.World Nutr. 2016;7(1-3):28-38Iwata NG, Pham M, Rizzo NO, Cheng AM, Maloney E, Kim F.Trans fatty acids induce vascular inflammation and reduce vascular nitric oxide production in endothelial cells.PLoS One. 2011;6(12):e29600. doi:10.1371/journal.pone.0029600U.S. Food and Drug Administration.Trans fat.Mount Sinai.Study shows that reducing processed and fried food intake lowers related health risks and restores body’s defenses.MedlinePlus.Omega-3 fats - good for your heart.DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med. 2021 Sep-Oct;118(5):453-459.Arthritis Foundation.Is dairy arthritis-friendly?.Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: Dairy foods as case studies.Adv Nutr. 2021 Oct 11;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108Vally H, Misso NL.Adverse reactions to the sulphite additives.Gastroenterol Hepatol Bed Bench. 2012;5(1):16-23National Center for Complementary and Integrative Health.Antioxidants: In depth.Ruhee RT, Roberts LA, Ma S, Suzuki K.Organosulfur compounds: A review of their anti-inflammatory effects in human health.Front Nutr. 2020 Jun 2;7:64. doi:10.3389/fnut.2020.00064Zabihiyeganeh M, Rahimi Foroushani A, Jazayeri S.The effect of quercetin on inflammatory factors and clinical symptoms in women with rheumatoid arthritis: A double-blind, randomized controlled trial.J Am Coll Nutr. 2017 Jan;36(1):9-15. doi:10.1080/07315724.2016.1140093Roberts JL, Moreau R.Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.Food Funct. 2016;7(8):3337-53. doi:10.1039/c6fo00051gWallert M, Börmel L, Lorkowski S.Inflammatory diseases and vitamin E-What do we know and where do we go?.Mol Nutr Food Res.2021 Jan;65(1):e2000097. doi:10.1002/mnfr.202000097Misra D, Booth SL, Tolstykh I, et al.Vitamin K deficiency is associated with incident knee osteoarthritis.Am J Med. 2013;126(3):243-248. doi:10.1016/j.amjmed.2012.10.011Amagloh FK, Atuna RA, McBride R, Carey EE, Christides T.Nutrient and total polyphenol contents of dark green leafy vegetables, and estimation of their iron bioaccessibility using the in vitro digestion/caco-2 cell model.Foods. 2017 Jul 22;6(7):54. doi:10.3390/foods6070054González R, Ballester I, López-Posadas R, et al.Effects of flavonoids and other polyphenols on inflammation.Crit Rev Food Sci Nutr. 2011;51(4):331-362. doi:10.1080/10408390903584094Basu A, Schell J, Scofield RH.Dietary fruits and arthritis.Food Funct. 2018;9(1):70-77. doi:10.1039/c7fo01435jMedlinePlus.Omega-3 fatty acids.Lee-Bravatti MA, Wang J, Avendano EE, King L, Johnson EJ,et al.Almond consumption and risk factors for cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials.Adv Nutr. 2019;10(6):1076-1088. doi:10.1093/advances/nmz043Yu Z, Malik VS, Keum N, Hu FB, Giovannucci EL, et al.Associations between nut consumption and inflammatory biomarkers.Am J Clin Nutr.2016 Sep;104(3):722-8. doi:10.3945/ajcn.116.134205Johns Hopkins Medicine.Anti-inflammatory diet.Katz DL, Doughty K, Ali A.Cocoa and chocolate in human health and disease.Antioxid Redox Signal. 2011;15(10):2779-2811. doi:10.1089/ars.2010.3697National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.Calder PC.Omega-3 fatty acids and inflammatory processes: from molecules to man.Biochem Soc Trans. 2017;45(5):1105-1115. doi:10.1042/BST20160474Tedeschi SK, Bathon JM, Giles JT, Lin TC, Yoshida K, Solomon DH.Relationship between fish consumption and Disease activity in rheumatoid arthritis.Arthritis Care Res (Hoboken). 2018;70(3):327-332. doi:10.1002/acr.23295Academy of Nutrition and Dietetics.Can diet help with inflammation?.
Harvard Health.Foods that fight inflammation.
Harvard TH Chan School of Public Health.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?.
Chen JH, Lin X, Bu C, et al..Role of advanced glycation end products in mobility and considerations in possible dietary and nutritional intervention strategies.Nutr Metab (Lond). 2018;15(72). doi:10.1186/s12986-018-0306-7
Arthritis Foundation.8 food ingredients that can cause inflammation.
Milesi G, Rangan A, Grafenauer S.Whole grain consumption and inflammatory markers: A systematic literature review of randomized control trials.Nutrients. 2022 Jan 16;14(2):374. doi:10.3390/nu14020374
University of Chicago Medicine.What foods cause or reduce inflammation?.
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