Best Foods to Fight Inflammation & Foods That Cause Inflammation (Plus 22 Anti-inflammatory Recipes) by Ann Marie Patitucci
As someone with an autoimmune disease, I need to be aware of what I should be eating – and not eating. I’ve read a lot about the best anti-inflammatory foods to eat but not as much about the foods to avoid, i.e. those that cause inflammation. So I wanted to put together a list of both the most anti-inflammatory and inflammatory foods. After all, chronic inflammation has been linked to cancer, diabetes, heart disease, depression and Alzheimer’s disease, so it may just be worth it to learn about both.
Inflammatory Foods and Drinks (Avoid or Minimize These)
- Processed meats, such as deli meats, pepperoni, hot dogs, sausage and bacon.
- Highly processed foods, such as fast food, ready-to-eat meals and snacks.
- Added sugars, such as those in condiments, salad dressings, etc.
- Soda and other sugar-sweetened beverages.
- Artificial sweeteners. Use sugar or another sweetener like stevia, honey or maple, but in smaller amounts.
- Refined carbs, such as pasta, bread and white rice.
- Too many omega-6 fatty acids, such as vegetable oils (aim for more omega-3s).
- Trans fats, such as fried foods, fast food, margarine and shortening.
- More than one or two cocktails (no more than one a day for women and two for men).
Anti-Inflammatory Foods and Drinks (Eat More of These)
1. Vegetables, such as broccoli, tomatoes, avocados, peppers and mushrooms. Try these recipes:
Mediterranean Tomato and Radish Salad
2. Green leafy vegetables, such as kale, spinach and collards. Try these recipes:
3. Fruits, such as strawberries, blueberries, cherries, oranges, grapefruit and grapes. Try these recipes:
4. Extra virgin olive oil. Try these recipes:
Tabbouleh Salad With Olive Oil Dressing
5. Nuts, such as walnuts and almonds. Try these recipes:
6. Turmeric! Try these recipes and here are more turmeric recipes:
Gwyneth Paltrow's Anti-inflammatory Tonic
7. Fatty fish, such as salmon, mackerel, tuna and sardines. Try these recipes:
8. Green tea. Try this recipe:
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