Top Anti-Inflammatory Foods to Boost Overall Health

When considering a diet to significantly improve your overall health, incorporating anti-inflammatory foods into your meals is a smart choice. Dietitian-nutritionist and health columnist Sophie Janvier highlights numerous scientifically-backed benefits of an anti-inflammatory diet, including increased vitality, improved digestive comfort, reduced joint pain, more stable blood sugar levels, and healthy weight maintenance. She notes it's beneficial for preventative health and managing conditions like endometriosis, eczema, or acne.

Understanding Inflammation

Abigail Collen, RD, outpatient clinical nutrition coordinator at Mount Sinai, explains that acute inflammation is crucial for normal bodily function, serving as a signal to the immune system. The problem arises when it becomes chronic. “Chronic inflammation damages cells, tissues, and organs,” Collen states, “setting the stage for diseases like cardiovascular disease, diabetes, chronic kidney disease, MASLD, among others.”

Collen clarifies that individual foods don't directly cause inflammation. Instead, it's dietary patterns high in calories, sugar, or saturated fat that contribute to the issue. Kara Kash, RD, registered dietitian and head of nutrition at Factor, agrees, explaining that certain high-sugar foods trigger rapid blood sugar spikes, leading to inflammatory chemicals, while highly processed fats can cause cellular damage and gut irritation.

Choosing the Right Foods

Collen advises avoiding excess calorie intake and limiting added sugar and saturated fat. Kash suggests focusing on color. “When I think of anti-inflammatory, I think of a rainbow of colorful ingredients,” Kash says. “It often signals the presence of beneficial antioxidants and compounds. Consuming a colorful plate can help ensure you’re getting a rich variety of nutrients.”

10 Best Anti-Inflammatory Foods

Here are some key anti-inflammatory foods to consider:

• Nuts: Janvier emphasizes that almonds are a good source of fiber, plant proteins, minerals, and antioxidants. Omega-3 fatty acids, often deficient in our diets, are also present and promote anti-inflammatory substances, benefiting cardiovascular, dermatological, cognitive, and joint health. She recommends incorporating fatty fish like tuna, salmon, sardines, or mackerel twice a week for complementary omega-3s.
• Blueberries: Janvier describes blueberries as “bombs of antioxidants,” which combat oxidative stress in cells. She also recommends raspberries, red currants, and other berries.