Did you know? Extra-virgin olive oil contains oleocanthal, a natural compound that works like a gentle, food-based ibuprofen. It helps calm inflammation by targeting the same enzymes, making it a smart drizzle over veggies, salads, and everyday meals.
Various nuts and seeds have a good amount of magnesium, l-arginine and vitamin E, which may play a role in keeping inflammation under control. The ideal option is raw, unsalted almonds, flaxseed and chia seeds. Walnuts are also packed with omega-3.
Tea is rich in antioxidants called flavonoids, which may help protect cells from damage that can worsen conditions like arthritis. It also contains compounds that fight inflammation, making green tea a great alternative to your morning coffee. Both green and black teas come from the same plant — the differences are in where they’re grown and how they’re processed.
Research has shown that people with osteoarthritis, especially men, who consumed 40 grams of soy protein per day for three months experienced less pain and improved mobility compared with those who didn’t. Other studies suggest that soy consumption may also help reduce inflammation in women. While it’s difficult to get that much soy protein from food alone, adding a serving of soybeans, tofu, or soy milk — or a scoop of soy protein powder in a shake or smoothie — is still worthwhile.
Mushrooms have a variety of compounds that help fight inflammation, specifically phenols and other anti-oxidants, research shows. A special mushroom type, lion’s mane, may also have some inflammation-fighting benefits, too.
Gut health is closely linked to inflammation, so including fermented foods such as sauerkraut, yogurt, and kimchi can be an important part of an anti-inflammatory diet. The benefits of fermented foods go beyond inflammation — research suggests they may also help lower blood pressure, although more studies are needed. Supporting healthy gut bacteria by eating fermented foods is especially helpful after a course of antibiotics.
Some anti-inflammatory diets suggest beans aren’t helpful, but research shows they’re high in magnesium, a nutrient with strong anti-inflammatory properties. Beans may also help lower markers of inflammation in the blood, making them a great addition to an anti-inflammatory diet. The best options include small red beans, red kidney beans, and pinto beans.
