You’ve probably heard that certain foods can help fight inflammation, but how much of a difference can the foods on your plate actually make? The real answer is quite a bit, especially when you make healthy eating a regular habit. What you eat can impact inflammation throughout your body, and choosing nutritious foods is one way to support your long-term health. Even better, many inflammation-fighting foods are probably already in your kitchen.
5 Foods That Can Help Fight Inflammation
Your diet is one factor that can influence inflammation over time. Foods rich in antioxidants, fiber, and healthy fats can help support a healthier inflammatory response. Adding more variety to your meals is a great place to start. Here are 5 foods worth keeping on your grocery list.
- Berries
Blueberries, strawberries, raspberries, and blackberries contain antioxidants that help protect your cells from damage. They’re also a great source of fiber. Try adding berries to your morning oatmeal, mixing them into yogurt, or adding frozen berries to smoothies.
- Leafy Greens
Spinach, kale, and other dark leafy greens are packed with vitamins, minerals, and antioxidants that support your overall health. Toss a handful of spinach into scrambled eggs, add greens to a sandwich, or serve a simple side salad with dinner.
- Nuts and Seeds
Walnuts, almonds, chia seeds, and flaxseeds provide healthy fats and other nutrients associated with lower levels of inflammation. Walnuts and flaxseeds are also useful sources of plant-based omega-3 fatty acids. Keep a small container of nuts nearby for an afternoon snack or sprinkle them onto yogurt or oatmeal.
- Olive Oil
Extra virgin olive oil contains healthy fats and natural plant compounds that may help reduce inflammation. It’s an easy addition to your regular cooking routine that you can use when roasting vegetables, making salad dressing, or sautéing ingredients for dinner.
- Beans and Lentils
Beans and lentils are rich in fiber, which supports digestive health and helps nourish the beneficial bacteria in your gut. They’re also affordable, versatile, and easy to add to meals. Try black beans in tacos, chickpeas in salads, or lentils in your favorite soup.
Make Healthy Eating Part of Your Routine
You may be tempted to overhaul your entire diet after learning about the benefits of inflammation-fighting foods. But small, realistic changes are actually easier to maintain. Start by choosing one or two foods from the list and finding ways to include them in meals you already enjoy. Maybe you add berries to breakfast, swap your usual cooking oil for olive oil, or include an extra serving of vegetables with dinner.
Bare Tip: Keep frozen fruits and vegetables on hand. They’re convenient, nutritious, and make it easier to put together a healthy meal when you’re short on time.
Supporting Your Health Beyond the Kitchen
Nutrition is an important part of taking care of your body, and so are regular movement, quality sleep, and managing stress. At Bare Chiropractic, we believe in looking at your health from a whole-body perspective. Chiropractic care may help address certain types of joint stiffness and discomfort, making it easier to stay active and maintain healthy movement habits. If you’re looking for chiropractors in Billings, MT, Bare Chiropractic is here to help you take an active role in your health. Contact us today to schedule an appointment.
Sources
Ha, U., Herpich, C., Norman, K. “Anti-Inflammatory Diets and Fatigue.” Nutrients, 2019 Sep 30; 11 (10): 2315. https://pubmed.ncbi.nlm.nih.gov/31574939/
Scheiber, A., Mank, V. “Anti-Inflammatory Diets.” StatPearls, 2023 Oct 28. https://www.ncbi.nlm.nih.gov/books/NBK597377/
