Which Foods Help Fight Inflammation?
You might be surprised to learn that diet plays an important role in chronic inflammation– digestive bacteria release chemicals that may spur or suppress inflammation. The types of bacteria that populate our gut and their chemical byproducts vary according to the foods we eat. Some foods encourage the growth of bacteria that stimulate inflammation, while others promote the growth of bacteria that help suppress it. Here are some of the foods and beverages that have been linked to less inflammation and reduced risk for chronic diseases:
- Fruits and vegetables. Most fruits and brightly colored vegetables naturally contain high levels of antioxidants and polyphenols—potentially protective compounds found in plants.
- Nuts and seeds. Studies have found that consuming nuts and seeds is associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
- Beverages. The polyphenols in coffee and the flavonols in cocoa are thought to have anti-inflammatory properties. Green tea is also rich in both polyphenols and antioxidants.
Studies have shown that polyphenols have multiple anti-inflammatory properties. A review published in the British Journal of Nutrition summarized a number of studies supporting the notion that dietary polyphenols may lower inflammation in the body and improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, green tea, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.
Excerpted from Harvard Health Publishing
