But when it lingers and becomes chronic,inflammation can be quite problematic.
A number of environmental and lifestyle factors can cause inflammation, and diet is one of them.
Polyphenols
Polyphenols are plant compounds that help protect your body.
Photo:Photographer: Antonis Achilleos, Prop Stylist: Christine Keely, Food Stylist: Ali Ramee
Look for rich colors in the foods you choose for higher polyphenol content, says Mesa.
Some specific foods she recommends include dark leafy greens, berries, olives, extra-virgin olive oil anddark chocolate.
Omega-3 Fatty Acids
Omega-3s are well-known for their anti-inflammatory benefitsand for good reason.
Hadley points out that there are three types ofomega-3 fatty acids: ALA, DHA and EPA.
Ideally, youll want to consume all of them on a regular basis.
Find ALA in walnuts, soy and some seeds (chia, flax and hemp).
Gingerol
Time to spice things up a bit with gingerol, the phytochemical compound found in ginger.
Ginger is not just for an upset stomach.
In studies, it has been shown to reduce inflammatory markers such as C-reactive protein, she says.
Research shows the bioactive compounds found in ginger, including zingerone and gingerols, can help mitigate inflammation.
Vitamin D
Vitamin D has a hidden health benefit.
Consult with your clinician to learn if supplementing is right for you and how much you should take.
Curcumin
Turmericis a well-known anti-inflammatory spice, and thats largely thanks to curcumin.
Magnesium
To callmagnesiuma hard-working nutrient is an understatement.
Did you know that one is keeping inflammation at bay?
Fiber
Are you gettingenough fiberin your diet?
I frequently hear clients ask about what to remove from their diet to improve inflammation.
Besides eating these nutrients, its also worth being mindful of your stress levels.
Tending to stress can both directly reduce inflammation and help you to approach nutrition more intentionally.
Pahwa R, Goyal A, Jialal I.Chronic inflammation.
StatPearls Publishing; 2024.
2022;46(10):e14264.
2022;111:109104. doi:10.1016/j.intimp.2022.109104
United States Environmental Protection Agency.EPA-FDA Advice about Eating Fish and Shellfish.
National Institutes of Health.Omega-3 Fatty Acids.
2021;15:4503-4525. doi:10.2147/DDDT.S327378
Vallee A, Lecarpentier Y.Curcumin and Endometriosis.Int J Mol Sci.
2021;115:37-44. doi:10.1016/j.semcdb.2020.11.002
National Institutes of Health.Magnesium.
2022;5(3):e225012.
