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Fighting Inflammation with Food

Did you know there's a link between your diet and your inflammation levels? Since much of the function of our immune system is related to our gut, what we eat can greatly impact how we feel - including inflammation. Being overweight or obese is also linked to having higher levels of inflammation just because the body is under more stress, so even losing 5% of your body weight can make a huge impact on your inflammation levels if you are overweight.

photo of foods that cause inflammation
Foods that cause inflammation (courtesy of Unsplash)

Foods that can cause inflammation:

  • Refined carbs (things made with white flour, like bread and baked goods)

  • Fried foods

  • Sugary drinks (soda or juice "drinks")

  • Red meat

  • Processed meats (ham, sausage, hot dogs)

  • Saturated fats (butter, heavy cream, cheese, shortening)



Foods that can lower inflammation:

Photo of whole foods, fruits, and vegetables proven to reduce inflammation
Inflammation Reducing Foods (courtesy of Upsplash)
  • Eggplant

  • Tomatoes

  • Peppers

  • Soy Products

  • Pumpkins

  • Squash

  • Carrots

  • Onion

  • Kale

  • Broccoli

  • Omega 3 fatty acids (in fish and nuts)

  • Vitamin C

  • Fiber

  • Green/Black tea

  • Turmeric

  • Ginger



Download my free food and inflammation handout on my resources page.



Biggest Takeaways:

You should eat a variety of fruits and veggies. Avoid overly processed foods like fried things and refined carbs. Try to meet your energy needs to maintain a healthy weight (read more about energy balance here). Focus on whole grains and avoid red and processed meats





Source: Palmer, Sharon. Edited by Rober H Shmerling and Lisa Ellis, Harvard Health Publishing, Boston, MA, 2020, pp. 2–14, Foods That Fight Inflammation: Designing Your Diet to Lower Disease Risk.

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