Anti-Inflammatory Foods - Can Diet Help Reduce Pain and Injury?

Inflammation is the body’s normal response to promote healing when the body is fighting infection related to injury, wounds, allergens, toxins, or infection. Typical signs of inflammation include swelling, pain, and redness. In contrast, signs of inflammation may not be apparent with chronic inflammation. Chronic inflammation is typically caused by excess body fat or immune dysfunction. While acute inflammation promotes healing, chronic inflammation can result in DNA damage and increase cancer risk.

Despite the numerous “anti-inflammatory diets” promoted online, research is barely emerging in regards to diet and inflammation. So far, scientific studies indicate that consuming a variety of nutritious foods may help reduce inflammation and keep chronic inflammation at bay. Foods that enhance immune function are also important in fighting inflammation. Here is what we know thus far about foods and inflammation:

• Fruits and vegetables provide phytonutrients with potential anti-inflammatory properties.
• Healthy omega-3 fatty acids and monounsaturated fats promote anti-inflammatory pathways.
• A diet high in saturated fat may increase inflammation; trans fats may also be inflammatory.
• Animal studies indicate that dark chocolate, green tea, red wine, turmeric and ginger may reduce inflammation.

However, these findings have not been observed in humans and it is unknown how much and how often these foods must be eaten to provide benefits. 

​Tips for reducing inflammation:

• Include fruits and vegetables with every meal.
• Consider eating a variety of protein sources, including fish, tofu, legumes, and low-fat dairy.
• Choose monounsaturated fats including olive, canola, safflower, sunflower, peanut and avocado oils. Eat omega-3 rich foods like salmon, walnuts, flaxseed and chia seeds. Avoid partially hydrogenated oils and high amounts of saturated fat.
• Choose whole grains such as quinoa, brown rice, millet, and bulgur.

In addition to a healthy diet, inflammation can be reduced by getting adequate sleep, remaining physically active most days of the week, and maintaining a healthy weight.