What Foods Cause and Reduce Inflammation?

What Foods Cause and Reduce Inflammation?

Author: Matthew Gallo
Inspire Wellness@Home
November 30, 2022



What causes inflammation? When irritants enter the body, the immune system releases substances called “inflammatory mediators”, which dilate small blood vessels so that more blood and immune system cells can reach the injured tissue. In addition to making the area turn red and feel hot, the mediators also irritate nerves causing pain signals to be sent to the brain (InformedHealth.org).

Inflammation is typically the result of external injuries, the effects of chemicals, or invading pathogens. However, inflammation sometimes carries on even in the absence of these irritants. If that’s the case, clues to the assailant may lie within your diet.

Chronic inflammation is linked to many major diseases, including cancer, heart disease, and diabetes. That is why when inflammation persists, it vital for your health to root out the causes. For many, diet may be a leading contributor to chronic inflammation. Choosing the right foods can help to reduce your risk of illness, while consistently indulging in the wrong ones could speed up the inflammatory disease process.


What foods cause inflammation?

Highly processed foods are the most common triggers of inflammation. Here are some to watch out for:
  • Refined Carbohydrates (i.e., white bread, white rice, pastries, most cereal)
  • Fried foods
  • Sugar and High Fructose Corn Syrup (i.e., soda and other sweetened beverages)
  • Red Meat and Processed Meat (i.e., steak, burgers, hot dogs, sausage)
  • Margarine
  • Alcohol


What foods reduce inflammation?

An anti-inflammatory diet consists of foods filled with natural antioxidants, polyphenols, and other anti-inflammatory compounds. Some of the foods most commonly found in an anti-inflammatory diet include:
  • Tomatoes
  • Olive oil
  • Green leafy vegetables (i.e., spinach, kale)
  • Nuts (i.e., almonds, walnuts)
  • Fatty fish (i.e., salmon, mackerel, tuna)
  • Fruits (i.e., blueberries, strawberries, oranges)


      Image via health.harvard.edu


    Experiencing chronic inflammation? Learn more about your body’s immune response with Inspire Wellness@Home’s Inflammation test.
    The self-administered Inflammation test measures the amount of C-Reactive protein in your blood. C-Reactive Potein (CRP) is produced by the liver and is known to increase dramatically in response to injury, infection, and inflammation. Measuring CRP levels can help to diagnose a chronic inflammatory disease and determine risk of heart disease.

    Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only.





    InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What is an inflammation? 2010 Nov 23 [Updated 2018 Feb 22]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279298/

    Comment 1

    Anthony on

    Nice article

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