Top 11 anti-inflammatory foods for better health

Top 11 anti-inflammatory foods


Hello. Today I am going to share all I know about inflammation and specifically my top 11 anti-inflammatory foods for better health that help me fight inflammation. I will also add a bonus at the end – most foods that actually cause inflammation in your body. Most of them won’t be a big surprise for you.


Disclaimer: I am not a doctor. This blog does not provide medical advice. I just share my personal story with this disease and the information I gathered through deep research. Please, be sure to check with your doctor before trying anything.


But first we should answer one of the most important questions – what is inflammation and what exactly can be the cause.

Inflammation is a process in your body. Your white cells in your blood are producing things that protect your body from inflammation and infections from bacteria and viruses.

There are two main types of inflammation – short and long. You might know the long-term inflammation also as a chronic.

Inflammation in the body is linked to certain symptoms such as joint pain, redness, fever, fatigue, and headaches.

Inflammation happens when chemicals from the white blood cells enters your blood to protect you from different types of bacteria and viruses or the so called – invaders. The process of protection can cause certain pain or affect the nerves in your body.

Once we cleared the question of what exactly inflammation is it is right to know that there are certain foods that help you with inflammation and there are others that are not good when you suffer from this state.


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I will share with you my top 11 foods that will help you battle inflammation and in the end you will know what foods to add to your daily meals in order to restore and feel better. You will also find a list off foods to avoid.


1. Fish

Yes, you should definitely consume fish. You should actually add fatty fish to your meal plan because they are great source of protein and omega-3. They are known to have a great anti-inflammatory effect.


2. Avocado

The most popular ingredient lately is avocado. And you should definitely eat it to beat the inflammation. There are so many great recipes you could try. I am not a big fan of avocado’s taste but when is flavored well it is not actually that bad. Avocado has magnesium, fiber, and healthy monounsaturated fats that are also good for the heart.


3. Berries

I love fruits. I love berries and especially strawberries and blueberries. They are packed with vitamins and minerals. Berries are known to have antioxidants, which are great to beat the inflammation in the body.


Related: Gluten – Free Blueberry Muffins


4. Broccoli

You know very well that broccoli is one of the most useful vegetables that you must eat often. Along with all its useful properties, it ranks one of the first places in food that fights inflammation in the body.


5. Mushrooms

I personally adore mushrooms. It turns out that they have extremely many beneficial properties for our health. They contain antioxidants that fight inflammation. They also contain all B vitamins and selenium. The interesting thing about mushrooms is that, in fact, experts say that they are most useful when they are raw, but of course we can not eat them raw, so I recommend that you process them as little as possible.


6. Olive oil

Another wonderful food that is super useful and at the same time gives an amazing taste. I personally stopped using normal cooking oil many years ago and mainly rely on fats such as olive oil and coconut oil.

Olive oil is one of the most useful fats we can consume, but of course we must do it in moderation. Good real extra virgin olive oil has been used in many studies and there is information that it is helpful in the fight against cholesterol, heart disease and many other diseases. One of the main ingredients of olive oil is compared to the effect of ibuprofen, which is another proof that olive oil is a powerful tool in the fight against inflammation.


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7. Cherries

I can absolutely live only on cherries – I love them so much, and in addition to their useful properties simply have no equal. Eat more cherries, especially when they are in season.


8. Peppers

It’s time for my favorite peppers. I can eat them prepared in any form. They contain an extremely high amount of vitamin C. Their ingredients are associated with the improvement of markers of inflammation.


9. Turmeric

We can talk a lot here, but in fact I prefer to make a separate detailed post about the thousands of wonderful properties of turmeric, because it undoubtedly has them. But yes, turmeric has very strong anti-inflammatory properties, so you should try to use it more often in your daily life. It is a powerful weapon.


10. Oatmeal

If someone had told me years ago that I would start loving oatmeal so much I wouldn’t have believed it. But I started to love making overnight oats often because I really felt the effect on my body.


11. Sweet potatoes

This is another extremely favorite food of mine that is full of antioxidants and is perfect in fighting inflammation. Many people do not like it because it is as sweet as pumpkin, but if you taste it properly you could dull the light sweet taste.


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When I started writing this post, which is really close to me, I decided that it would be good to share with you not only foods that fight infections in the body, but also those that cause infection so you can make a difference and know which foods are good to emphasize and which ones you should actually avoid when you suffer from inflammation of any kind.

Here is a short list of foods that cause inflammation:

  • Margarine
  • Vegetable oils
  • Dairy products
  • Meat
  • Sugary drinks
  • Sweats
  • White bread and pasta
  • Processed foods


I’ve never been a fan of extremes and I don’t think there’s anything wrong with eating meat or dessert sometimes. The foods I’ve shared with you are foods that you should use as much as possible in your daily life, but that doesn’t mean you can’t eat cake or cheese once every two weeks for example. Everything is in balance. Of course, when you don’t feel well, you start eating foods that make you feel healthy and fit, and you think less and less about foods that make you feel uncomfortable.

Harvard Medical School has many interesting and very valuable guides connected to inflammation. You can check them if you want to gather more information about inflammation.

Be mindful and listen closely to your body and you will start feel better. It’s a matter of time and consistency.


Related: Healthy Banana And Lemon Oat Muffins


If I could give you some advice, it would be to accept your health as a journey, which is sometimes not so beautiful. Sometimes you will eat a cake or a piece of white bread, but this should feel okay with yourself mentally. Don’t punish yourself. I know how discouraging it is sometimes, sometimes it takes a long time to feel the change, but you will feel it. This is a marathon, not a sprint.

Different types of inflammation in the body can be felt differently. There may be several at once. But I strongly believe that when we eat the right foods for our condition, we can counteract the inflammation and influence it to feel good. Food can really heal us.

Do you suffer from any inflammation? Would it be nice if you share in the comments what it is and how you deal with it effectively?


With love,



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