Top 15 Anti-Inflammatory Foods

by Dr. Josh Axe from

Anti-inflammatory foods - Dr. Axe

Foods that Cause Inflammation

Are you eating a pro inflammation diet? According to the Arthritis Foundation, these are some of the main inflammatory foods or food ingredients that can cause inflammation in the body:

  • Sugar: Be careful when reading ingredient labels because sugar can really destroy your body, and it goes by many names including sucrose and fructose,
  • Bad saturated fat like trans fats: Found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarines. You’ll also want to stay away from foods that contain partially hydrogenated oil.
  • High omega 6 oils and products: Omega-6 fatty acids are important to the body in moderation, but excess consumption is known to trigger the body to produce pro-inflammatory chemicals. Omega-6 fatty acids are found in oils such corn, safflower, sunflower, soy, peanut and vegetable. They’re also found in mayonnaise and many salad dressings.
  • Refined carbohydrates/white flour products: Common food items like breads, rolls, crackers and cereals often mainly consist of refined carbohydrates that are severely lacking in nutrients and are also high-glycemic index foods. High-glycemic index foods fuel the creation of advanced glycation end (AGE) products in the body and can trigger inflammation.
  • MSG: This controversial food additive is often found in prepared Asian food, fast foods, soy sauce, prepared soups, salad dressings and deli meats. MSG can trigger two important pathways of chronic inflammation and negatively impact liver health.
  • Gluten: People with celiac disease absolutely need to avoid gluten. People with a gluten intolerance may find that they have autoimmune reactions and increased inflammation levels when they consume foods with gluten.
  • Casein: Some people with inflammatory issues such as arthritis find improvement in symptoms when they avoid casein, which is found in dairy products.
  • Aspartame: Aspartame is one of several scary artificial sweeteners. As the Arthritis Foundation points out, if you are sensitive a chemical such as aspartame, your immune system may react to this “foreign substance” by attacking the chemical, which then causes an inflammatory response.
  • Alcohol: Alcohol is a burden to the liver. Excessive intake of alcohol is terrible for the liver because not only does it weaken liver function, but it also disturbs other multi-organ interactions in the body and can cause inflammation. To reduce inflammation, it’s best not to consume alcohol or only to do so in moderation (and make healthier choices, which I’ll talk more about shortly).

10 Supplements That Fight Inflammation
1. CURCUMIN (500 mg of curcumin per day is safe)
2. FISH OIL (Fish oil dosages containing less than 2 grams combined of EPA and DHA are safe)
3. GINGER (Up to 2 grams of ginger daily is safe, but higher dosages may have a blood-thinning effect)
4. RESVERATOL (150–500 mg per serving have no significant side effects)
7. BROMELAIN (is a powerful enzyme found in pineapple)
8. GREEN TEA EXTRACT (500 mg of green tea extract per day)
9. GARLIC (2 grams of fresh garlic each day, about one clove)
10. VITAMIN C (doses higher than 2,000 mg may lead to diarrhea)

1. RESVERTAROL (Resveratrol is a plant compound that acts like an antioxidant. The top food sources include red wine, grapes, some berries and peanuts)
3. CBD
4. FISL OIL with higher DHA for brain
5. BUTYRATE (Butyrate is known for having beneficial effects on your overall gut health)

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