How to Reduce Inflammation In Your Body With These Foods

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How to Reduce Inflammation In Your Body With These Foods

Are you one of the people who suffer from chronic disease? Well, you may be interested to read about the link between inflammation to chronic diseases and how to reduce inflammation in your body to reduce the symptoms of your disease.

Chronic inflammation is nowadays linked to many diseases and is known for worsening their symptoms. Along conventional treatment, you can reduce the extent of the damage it causes to the body through some foods that are available in every home. So which foods to avoid, and which to add to your menu?

What Is Inflammation?

Over time it has become increasingly clear that all chronic diseases originate from internal inflammation that came out of control. Inflammation is the body’s response to injury, as well as to allergy or ongoing stress. These conditions cause the accumulation of toxins which the body cannot get rid of for various reasons, such as weak digestive system or too much load of toxins.

Inflammation is actually a natural protective and repair mechanism of the body that is intended to overcome tissue injury. In chronic conditions the body keeps trying to turn off the inflammation, but is unsuccessful. Chronic inflammation is one of the reasons for fatigue, poor mood, and even the inability to lose weight, and many diseases show more severe symptoms in the presence of increased inflammation.

The Damage Caused By Inflammation

One explanation is that inflammation causes the process of accelerated aging, as well as increasing the risk of coronary diseases, strokes and cancer. The inflammation causes accelerated erosion within the body by increasing oxidative activity.

The best way to reduce inflammation is through direct treatment of the root of the problem, for example: treating the infection, prevention of allergy, or removing pressure from the pinched nerve. In some conditions such as rheumatoid arthritis or inflammatory bowel disease, natural treatments, along with conventional treatments, can help to turn off the inflammation and prevent its recurrence.

Sometimes it is not so simple to find the causes of the inflammation. However it’s simpler to use available foods in every home to reduce inflammation without the heavy price tag the body pays for prolonged use of drugs.


Which Foods to Avoid?

1. Foods that trigger allergies

Many of us are allergic to certain foods that provoke severe reactions in our body, such as intestinal infections, skin problems, throat irritation, red eyes and more. Even lower levels of allergies, such as lactose intolerance, can cause serious health problems.

Some foods are known as common allergens such as dairy products, wheat, eggs and vegetables from the solanaceae family such as tomato, eggplant and potato. In order to reduce allergy – and hence reduce inflammation – you should try to find in every possible way the food that you are allergic to, and check whether you need to eliminate one of these foods from your menu.

2. Fried foods

Deep fried foods have an appetizing smell and taste, but cause a lot of damage to our body. First, the oil is oxidized at high temperatures and becomes a kind of toxin that needs to be removed from the body. Second, it’s usually a refined oil which has been refined by using chemicals that are harmful to us, or an oil that is a product of a genetically modified plant. Third, the required heating temperature for frying food destroys all essential nutrients in the oil, so it overloads the elimination system of the body with toxins.

3. Industrialized and processed foods

Foods that have been processed and altered their original shape have also lost all the goodness in them. This is food that will not give us what we need from it, and causes us more harm than good. These foods includes snacks, pastries, processed soups and stews, fizzy drinks and more. You can find more information about these ingredients in my article about the top 10 worst ingredients in food.

How to Reduce Inflammation?

Another way to overcome the increased inflammation in the body is to eat foods that have anti- inflammatory properties, and that slowly “suffocate” the inflammation. Among these foods are:


1. Virgin Coconut Oil

In the past it was thought that coconut oil is harmful to our health because of its high saturated fat content. However more recent studies have found many benefits of virgin coconut oil to the immune and digestive systems. Virgin coconut oil is rich in medium chain fatty acids that are easy to digest and are used as an energy. It has antibacterial properties that help create a healthy bacterial balance in the digestive system. In addition, virgin coconut oil is not oxidized, and it even reduces the craving for sweets and carbohydrates. You can read more about the amazing health benefits of coconut oil and how to incorporate more of it in your diet.

How to consume it? In cooking, baking and even in smoothies. You need to get used to the taste, but it worth the effort. Note that you should buy unrefined cold-pressed oil, which has the most benefits.

2. Avocado

Avocado is a fruit full of healthy oils and is less fattening than liquid oils generously dressed over the salad. Monounsaturated fat, as in avocado, does not increase the level of inflammation in the body. Avocado is excellent for the blood vessels and helps maintain healthy blood pressure. The addition of avocado to a salad, instead of the oil in the dressing, will cause you to feel satisfied faster and reduce the need to binge. Eating avocado is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

How to consume it? In any way that suits your menu such as in salads or as a spread on a toast. People who are conscious about their weight can consume half an avocado a day.

3. Oily Fish or omega-3

Like the other foods I’ve mentioned so far, this food has a high fat content as well, but this is a good fat that has anti-inflammatory properties. Oily fish contain omega-3 fatty acids that encourage the production of hormones that are very important to relieve painful conditions like arthritis, joint pain and fibromyalgia. Fish oil can also reduce the tendency of excessive clotting. Fish is also a good source of selenium, an excellent mineral to strengthen the immune system by encouraging the creation of powerful antioxidant in the body.

How to consume it? Eat salmon, herring, mackerel, sardines and anchovies. If necessary, you can take omega 3 supplement after consulting with your doctor. It is advised to consume saltwater fish over freshwater fish. There are also plant sources that contain omega 3 (ALA) but it isn’t as powerful as the other omega 3 fatty acids found in seafood (DHA and EPA). You can find more information about the types of omega 3 in my previous article.


4. Turmeric

The health benefits of turmeric has been proven in many studies. The active ingredient in turmeric is called curcumin, and it turns out that it has strong anti-inflammatory properties and it also soothes pain naturally. Turmeric has a good effect on the digestive system as well. Turmeric is a versatile spice that is used widely in many natural remedies.

How to consume it? Add turmeric to meat, poultry and vegetables dishes, or take a more concentrated form after consulting with your doctor in case of severe inflammation. Since turmeric has low bio-availability in the body and is poorly absorbed, you can read my article on how to optimize turmeric absorption in the body. You can also read my article on how cooking and heat affect turmeric, so you know how to use it in cooking and how to avoid nutrient loss.

5. Dark fruit and vegetables

Dark vegetables and fruits, the ones that have dark red or dark purple/blue color, have antioxidant properties that prevent the cumulative damage of excessive oxidation and inflammation in the body. One of the best known antioxidants are found in cranberries and cherries to alleviate knee pain in rheumatoid arthritis.

One example is the pomegranate. New research that is looking into the healing properties of pomegranate is underway at the University of Huddersfield, England. The fuchsia-colored fruit has been known to help with many different health conditions, and the newest data also connects it with slowing down inflammation which contributes to the destruction of brain cells in Alzheimer’s disease.

Punicalagin is a chemical compound that is found in pomegranate fruit. It is a polyphenol, which is an antioxidant that prevents cell proliferation and invasion, and causes cell death in some types of cancer.

The English research group, led by Dr. Olumayokun Olajide, looked at punicalagin’s potential to inhibit inflammation in brain cells, and other cells of the body. During their experiment, the team isolated rat’s brain cells, and examined the effect the chemical had on the cells.

They came to the conclusion that pomegranate’s polyphenol can slow inflammation in specialized brain cells known as microglia.


Previous research has shown that inflammation of the brain cells makes Alzheimer’s and others types of dementia and neuro-degenerative disease (such as Parkinson’s) progressively worse, as more cells die off.

Patients with rheumatoid arthritis who suffer from the inflammation in their joints could also benefit from the latest findings. Punicalagin could not cure the disease, but could prevent it, or slow down its development.

Dr. Olajide notes that most of the antioxidant compounds are found in the outer skin of the pomegranate, not in the soft part of the fruit, so the peel may be a source of drugs in the future.

But still a glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries, and cranberries. Consuming it on a regular basis has many health benefits. It has been associated with heart disease prevention, it lowers bad (LDL) cholesterol, and possibly even slows prostate cancer growth. The latter is due to its antioxidant activity, which plays an important role in DNA repair and damage prevention. American Institute of Cancer Research suggests including pomegranate juice into your daily balanced diet.

Dr. Olajide is now working on establishing the amounts of pomegranate that are required, in order to be effective in disease prevention, specifically in curbing neuro-inflammation related to dementia.

He recommends drinking juice products that are 100% pomegranate, meaning that approximately 3.4% will be the powerful punicalagin. The research group is aiming to produce compound derivatives of punicalagin, which could be used as a basis for a drug that would fight neuro-inflammation.

Some advise consuming pomegranate as a whole, and not just in the form of fruit juices. This will ensure that you also load up on fiber, and at the same time cut down on fructose, which is found in high levels in many fruit juices.

If you cut pomegranate in half, you will see it’s full of juice-filled seed sacs called arils. Arils are what you want to eat and enjoy. You can eat it as a snack, or sprinkle it over other dishes and salads. Not only does it taste delicious, now you know that is will also help you preserve your memory and health.

How to consume them? Incorporate as much of dark fruits and vegetabless in your daily diet as you can: blueberries, raspberries, black mulberries, red grapes, cherries, red onion, red cabbage, beets and more. To learn more about the healing properties of berries and how to incorporate them in your daily diet have a look at my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries.

6. Ginger

This root has significant anti-inflammatory properties and it promotes digestion and soothes pain. Read more about its health benefits in my article about 6 reason to consume ginger for great health.

How to consume it? Many people recommend to use the fresh root rather than the dried ground one, however recent studies reveal that ground ginger can also contribute a lot to our health – read more about it in my article about the amazing benefits of cooked and dried ginger. Use it in various stews or teas or add to smoothies. Find here a recipe for anti-inflammatory and pain relief turmeric ginger tea.

If you deal with inflammation and chronic disease, you may want to learn about the importance of detoxifying your body. Some people believe that detox is the key to fighting diseases by removing unwanted toxicity from the body so you can improve digestion and therefore decrease inflammation. If you are interested in detoxifying your body, you can find more useful information in my e-book The Detox Guide. This guide will teach you how to use detox to cleanse and energize your body.

Read my other related articles:
1. How to Make Anti-Inflammatory Turmeric Ginger Tea
2. The Ultimate Anti-inflammatory Smoothie
3. A Proven Anti-Inflammatory Smoothie for Joint Pain
4. The Top 16 Essential Oils to Relieve Pain and Inflammation

Medical Sources

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41 Responses to How to Reduce Inflammation In Your Body With These Foods

  1. Bill says:

    Great article, these are all great inflammation reducing foods. Another great antioxidant that helps with reducing inflammation is glutathione. It’s great to supplement alongside a good diet. Love the coconut oil recommendation, I use it daily, for everything from adding it to foods, to using it as a moisturizer. 🙂

  2. ivana cheung says:

    hi.. may i juice the turmeric?? is this fine to my paget disease?

  3. Monica Williams says:

    I have actually been using turmeric for a few years now to help with aurthritis and carple tunnle and it makes a HUGE difference. Before i started taking it my wrists and knees would hurt so bad after an 8 hr shift of factory work that the pain would wake me within an hour or so of falling asleep. The pain was so intense that though it was hard to move i couldn’t keep still i even tried to wear 2 wrist braces to bed while useing pillows or blankets to keep my knees bent. this went on for several months as i could not aford any medical treatments or perscriptions for it then i found something that suggested the use of turmeric for carple tunnle so I found a dietary supplement of it and started taking it. Within a week i didn’t need the braces anymore and though it occasionally flares up when overworked i don’t any major problems from it anymore and when it does flare up its just more annoying then painful. I started taking it almost 3 years ago

  4. Peggy Angelle says:

    Thank you!

  5. Susie says:

    Where do I find it as dietary supplement and how much does one need to take? I suffer from severe fibromyalgia pain

    • Jenny says:

      Hi Susie, I am not familiar with specific supplements for fibromyalgia. Also taking supplements requires a medical consultation before taking them. If you suffer from severe pain, you may want to have a look at my article about the top 15 essential oils to relieve pain and how to use them –

      • Jay says:

        I have been informed that I need both of my knees replaced, but after taking turmeric for over 8 months, I’m praying and losing weight to see if I still need the operation. my knees only hurt when I’m not taking my turmeric for more than a week. If I take it everyday, I have no problems. I take (1)1000mg capsule 2 times a day, and I put it in my food (which I have in the kitchen brought from the store)plus sometimes I add the herb to my tea. IT brought my blood pressure down (from 156/104 to 120/70), my sugar was on the borderline, (had it checked last week)it was a little too low and I had to eat something special to get it back up, but this week its down again, so my doctor is watching it. I don’t know if we are allowed to tell or say anything on this network, but I get my supplements from Puritan Pride, you can look it up on the internet, or any health food store, just make sure it’s organic. I would never fill my own capsule because I wouldn’t know the amount that I needed or was getting in the capsule. I hope you can get this info. I have been tell everyone I know about my experience with turmeric, even my doctors. Thanks, and I truly hopes this helps. BUT ALWAYS CHECK WITH YOU DOCTOR BEFORE TRYING ANYTHING!!! EVERYBODY’S BODY IS DIFFERENT AND WE ALL CAN NOT TAKE THE SAME THING. JAY

    • Novalea says:

      I have found a great way to take Turmeric in a grounded form, I fill caps with it and take one everyday. It has helped a great deal.

  6. Lisa allcroft says:

    Please do you have any suggestions as to how to help chrohns disease, boyfriend is suffering terribly thank you

  7. Hilda B. Colon Morales says:

    i love to read about natural medicines and what to eat or not. I am Diabetic, have Fibromialgia, high blood presure, gastristy,divitirculis,neropatic on my legs abd back, it isn’t easy for me to deal with all theese chronic paines. Thats why i am interested on your health documents.

    • Arlene says:

      Hilda, It made me feel bad when I read about all of your problems. I can not recommend anything but I can say prayers for you. I pray that God will be with you and help you alone lifes way.

  8. Juana says:

    My feet hurts when i take those first few steps getting out of bed any suggestions?

    • Jenny says:

      I’ve seen several references in the web about foot pain in the morning that can be a result of biomechanical problems that occur when a person is very active on his/her feet. the pain is usually in the heel. Dr. Mauser from MedicineNet website says that the pain you feel in the morning, after a night’s rest, happens when the feet are generally tight and contracted, so they need to be stretched. It is called “plantar fascia”. I’m not sure if that’s what you have, but these types of problems can be helped with stretches to your feet several times a day, especially when you first get up in the morning. To reduce pain and swelling, you can also try putting ice on your feet/heel. See more suggestions in Mayo Clinic website:

      If the problem continues, go to see your doctor.

      • Robyn says:

        For plantar fasciatis- iced golf ball roll on bottom of feet 3x day helps so much and feels anazing. Also- it can b caused by foot drop at night so using a foot cradle at bedtime to keep the foot from dropping is good way to help prevent!! Hope this helps someone and Ty for this page!!

    • Anu Sud says:

      Hi Juana, I would say that see a foot doctor who will, based on his/her examination of your feet, suggest the right orthotics for you. I know that it will help a lot if you inserted orthotics everyday in your shoes. It will take 2-3 months before you will feel better…..

  9. M.S. says:

    Thank you for your information. I have severe lumbar nerve pain from bulging discs and radiculopathy. Aside from the excellent suggestions already given here, would you recommend anything else?

  10. Douglas Johnson /Life, Health and Wellness Coach and Author at Practicing PALEO on Facebook says:

    Exactly what I’ve been telling people for years and teach to my students/followers. Eating a Paleo or Whole Foods diet, keeping the body alkaline and stress free makes a world of difference. I’ve been symptom free for three years now after making these changes. Compared to 240mg of morphine a day for pain still not under control, dying with a failing liver, 32 conditions (16 of which were from medications), it is a wonderful change. Stress causes inflammation and inflammation causes stress on the body. The wrong foods cause both! Excellent article, thanks!

  11. Girish Karia says:

    Very interesting and helpful. Turmeric is having antiseptic effect also. One can take 1tsf powder with water every day morning.

  12. didas niyirora says:

    its amazing how natural foods can be a better remedy for our bodies; Its so impressive.

  13. angela aspden says:

    wow some good stories,i suffer alot of immflamation in my hands,my right thumb has been awful,it has a bend in it and hurts real bad!!!going to see a neaurolagist,hoping that is going to sucks been in this constant pain which seems to be worsening dailey. thanks for all the stories.

  14. missm says:

    I take turmeric capsules which are very much stronger than usual supplements, from the Medicine Man in Australia. They are available on line and are incredibly beneficial for severe aches and pains. Enhanced by the application of spray on Magnesium Oil with MSM, also available from the same site. No longer need inflammatory medication at all!

    • Estrella says:

      Hi missm, can i please ask you the website of the medicine man in australia?
      Thank you kindly

      • Jay says:

        Ms. Estrella, also try Puritan Pride on line. I take turmeric (Organic) and it is the very best and guaranteed or your money back. I take 1000mg capsule 2 times a day everyday and I buy one bottle and get 2 bottles free. The cost me $28.00 for all 3 bottles and there are I think 30 or 60 capsules in a bottle. The doctors told me I needed to have both of my knees replaced, well that was in 2003 and every year since. Some days when the weather is bad I may have an ache or pain (not severe)but other than that, I’m fine. PLEASE CHECK WITH YOU DOCTOR BEFORE TAKING ANY HERB OR MEDS, BECAUSE WHATS GOOD FOR ME AND MY INSIDES MAY NOT BE GOOD OR AGREE WITH YOURS. PLEASE CHECK FIRST!!!. PRAYING THAT YOU GET RELIEF IF YOU CAN TAKE IT. JAY

  15. Arlene says:

    I have had inflammation all through my body for more years than I can count. I have ever inflammatory disease ending with ITIS. Does anyone have any ideas when I cam do to break my body?

    • Lorene says:

      Hello Arlene. I have been in a flate for months. Burning and aching some days barely able to walk. I know our PH level should be about 7 but being imflammed for this long I was staying around 4 no matter how much of these foods I ate. I heard of baking soda to alkaline our bodies. So half teaspoon in water and water through the day. I can feel it all going away now.

  16. ed says:

    hy me im having a skin problem,
    like a pimples all over mybody and it looks not good
    what would be your best advice??

    • Jenny says:

      Hi Ed, I’m not sure what is the cause for this skin problem as there might be many reasons for that, but if it covers your whole body, the best thing to do is to get it diagnosed properly by a doctor or preferable a dermatologist.

  17. Carol says:

    The nerve in my stomach works poorly. Well this help or what well? Im in pain all the time. Like to get some relieve.

  18. lela says:

    Can turmeric be used at the same time as generic Zoloft? (seretaline)

  19. Anu Sud says:

    I had a car accident and developed a macular hole in one of my eyes and was operated on back in Jan. Since then I have developed inflammation on the macula and it isn’t healing. I am taking AOR brand turmeric and Wobenzym Plus along with the drops which the surgeon has prescribed. I have been on these remedies for 5-6 months now, it has decreased a bit. I have not fully recovered. I am worried, any suggestions??

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