9/9/2017 Anti-Inflammatory Diet: What to Eat to Feel Better

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Fitness & Exercise What
Food & Recipes Not to
Eat -47% -49%
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Diabetes
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that causes
inflammation, it INFO INFO

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A DV E RT I S E M E NT
too. If you have,
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changing what's ARTICLE

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number of flare-
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help take your

pain down a few
notches.
VIDEO
An anti- Good and Bad Fats for Kids
inflammatory
diet is widely
VIDEO
regarded as
How to Burn Belly Fat
healthy, so even
if it doesn't help
with your ARTICLE
6 Lifestyle Changes to Control
condition, it can Diabetes
help lower your
chances of SLIDESHOW

having other Fat-Fighting Foods

problems.
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What to Eat Fasting, Cleanses, and Detox Diets
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foods are those
that any
mainstream VIDEO
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nutrition expert
would
encourage you ARTICLE
11 Fake Foods You Eat All the Time
to eat. They
include lots of
fruits and SLIDESHOW

vegetables, Which Fruits Have the Most Sugar?

whole grains,
plant-based
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proteins (like
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shown that TOOLS & RESOURCES
vitamin K-rich
leafy greens like Weight-Loss Dos and Don'ts

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curb
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Whole grains:
Oatmeal, brown
rice, whole-
wheat bread,
and other

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unrefined grains
tend to be high
in fiber, and fiber
also may help
with
inflammation.

Beans: They're
high in fiber, plus
they're loaded
with
antioxidants and
other anti-
inflammatory
substances.

Nuts: They have

a healthy kind of
fat that helps
stop
inflammation.
(Olive oil and
avocados are
also good
sources.) Stick to
just a handful of
nuts a day;
otherwise, the
fat and calories
will add up.

Fish: Put it on
your plate at
least twice a
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9/9/2017 Anti-Inflammatory Diet: What to Eat to Feel Better

week. Salmon,
tuna, and
sardines all have
plenty of omega-
3 fatty acids,
which fight
inflammation.

Herbs and
spices: They add
antioxidants
(along with
flavor) to your
food. Turmeric,
found in curry
powder, has a
strong substance
called curcumin.
And garlic curbs
the body's ability
to make things
that boost
inflammation.
 

What Not to Eat

Anything highly
processed,
overly greasy, or
super sweet isn’t
a good choice for

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you if you have

inflammation.

Refined
starches and
sugary foods:
They're not
dense in
nutrients, and
they're easy to
overeat, which
can lead to
weight gain, high
blood sugar, and
high cholesterol
(all related to
inflammation).
Sugar causes the
body to release
inflammatory
messengers
called cytokines.
Soda and other
sweet drinks are
main culprits.
Anti-
inflammatory
diet experts
o en say you
should cut out
all added sugars,
including agave
and honey.
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High-fat and
processed red
meat (like hot
dogs): These
have a lot of
saturated fat,
which can cause
inflammation if
you get more
than a small
amount each
day.

Butter, whole
milk, and
cheese: Again,
the problem is
saturated fat.
Instead, eat low-
fat dairy
products.
They’re not
considered
inflammatory.

French fries,
fried chicken,
and other fried
foods: Cooking
them in
vegetable oil
doesn't make
them healthy.

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Corn, sa lower,
and other
vegetable oils all
have omega-6
fatty acids. You
need some
omega-6s, but if
you get too
much, as most
Americans do,
you throw o the
balance between
omega-6s and
omega-3s in
your body and
end up with --
you guessed it --
more
inflammation.

Co ee
creamers,
margarine, and
anything else
with trans fats:
Trans fats (look
on the label for
"partially
hydrogenated
oils") raise LDL
cholesterol,
which causes
inflammation.
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There's no safe
amount to eat,
so steer clear.

Wheat, rye, and

barley: The
focus here is
gluten, and this
one's a
controversial
maybe. People
who have celiac
disease need to
avoid gluten. But
for everyone
else, the science
is solid that
whole grains are
beneficial.

WebMD Medical
Reference | Reviewed by
Kathleen M. Zelman,
MPH, RD, LD on January
16, 2017

Sources  © 2017
WebMD, LLC. All rights
reserved.

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