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29 Anti-Inflammatory Foods You Should Be Eating

29 Anti-Inflammatory Foods You Should Be Eating

Nov 14, 2022

It's no question that one of the best ways to manage and reduce chronic inflammation is by changing your diet. 

Traditionally, we always think about what we should be taking away from our diet to see success… but what about flipping that and focusing on what we can add in?


⁣What is gut inflammation? 

In short, inflammation usually stems from your guts decreased ability to absorb the nutrients you need. Essentially the inflammation affects your gut microbiome which prevents it from effectively running your metabolism. Thus your overall digestive health being affected. 


How do we help this? 

With a diet full of whole foods, a balance of fibre-rich foods, fruits, vegetables, whole grains, protein, plant-based proteins and healthy fats.

When it comes to weight loss, inflammation and ultimately our health, we need to flip our elimination mindset.

Keep reading to learn which anti-inflammatory foods you should add into your diet for total health. 

Give yourself life, vitality and energy. These foods are worth every penny, every minute of preparation, and every extra trip to the farmers market. 



Loaded with anti-inflammatory nutrients. Berries are rich in antioxidants like vitamin C, anthocyanins and ellagic acid. Helping with blood sugar balance and may improve cardiovascular health.

Buying frozen berries is a great way to stretch your grocery budget without sacrificing nutrition. Add them to your smoothies, top your oatmeal, sprinkle on salads or as a sweet finish to a balanced meal.

Try: Blackberries, Raspberries, Strawberries and Blueberries.



Excellent source for providing soluble and insoluble fibre along with a broad diversity of polyphenols and antioxidants.

That means you can load up your plate with veggies to give your gut and body the nutrients it needs to keep inflammation in check. 

This will help with a vast array of health benefits including immunity, better skin, and reduced risk of chronic diseases. 

Try: Tomatoes, Mushrooms, Broccoli, Bell Peppers, Sweet Potatoes, Onions



Fruits are so hydrating and nourishing.

We need to stop being afraid of the sugar in fruit. When it's consumed in its natural state (eaten whole vs juiced), the sugar in fruit is absorbed without causing the spikes in blood sugar and insulin levels that you may fear.

A diet rich in fruits is associated with better health outcomes including healthy weight management, stable blood sugar and healthy immunity.

Try: Grapes, Apples, Cherries, Orange, Watermelon, Pineapple, Avocados


Leafy Greens

High in vitamins A, C, and K, leafy greens are one of the most anti-inflammatory food groups that you could add to your daily diet.

They are so nutrient rich and when you consider the vitamins, they are the wisest choice you can make if you are wanting to live a healthy vibrant life.

Try: Collard Greens, Kale, Spinach, Arugula, Watercress, Romaine



The muscle food of plants. Legumes are a great source of protein and are rich in fibre and minerals, and are high in antioxidant and anti-inflammatory substances.

Legumes are loaded with magnesium, and magnesium has been shown to reduce inflammation.

Soaking, sprouting, and cooking legumes neutralizes the lectins which makes them easy to digest.

Try: Black Beans, Chickpeas, Lentils


Whole Grains

Whole grains are rich in fibre which helps slow the digestion and absorption of your food. Meaning blood sugar and insulin levels don't spike as rapidly after a meal. This is key to fighting inflammation.

One exception is gluten that is in some whole grains which could be a problem for some people -- you should track your meals to see what's affecting you.

Whole grains are not to be confused with refined grains (white flour, white rice, white bread) which worsen inflammation.

Try: Oats, Buckwheat, Teff, Millet, Barley, Brown Rice


Nuts and Seeds

Healthy nuts and seeds contain high amounts of mono-saturated and polyunsaturated fasts (the healthy kinds).

They are chalked full of calcium, fibre, zinc, magnesium, omega-3 fats and vitamin E. 

Plain nuts usually labelled RAW are the most beneficial ones.

Try: Walnuts, Almonds, Brazil Nuts, Hemp Seeds, Sunflower Seeds, Pumpkin Seeds, and Flax Seeds


And with all things, there are also several foods you should avoid if you are trying to stay clear of foods that cause inflammation.

Listen to episode 130 of the In Total Alignment Podcast where I share 9+ things to avoid if that is your goal!


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