Fruits and vegetables, whole grains, herbs and spices can reduce inflammation in the body, which in turn reduces your risk of chronic diseases such as heart disease, diabetes, cancer, osteoarthritis and fibromyalgia.
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Amy Jamieson-Petonic, a registered dietitian at Cleveland Clinic, says one easy way to get anti-inflammatory foods into your diet is to go green.
“Think spinach, think broccoli, think Brussels sprouts. These foods are going to have specific anti-oxidants that will reduce inflammation in the body. Broccoli actually has a specific chemical that turns on and off cancer genes,” Jamieson-Petonic says.
Jamieson-Petonic says 100 percent whole grains also have been shown in studies to reduce inflammation. Beans, peas, and legumes tend to stabilize blood-sugar levels. When blood sugar spikes, it increases our risk for diabetes. And she says you can wash down all of your anti-inflammatory foods with a little bit of almond milk — as long as it is unsweetened.
“If you get the regular almond milk, it’s sweetened with cane juice, and that’s an added sugar,” Jamieson-Petonic says. “Added sugars increase inflammation body, and they increase our risk of disease.”
Jamieson-Petonic says herbs and spices also can decrease inflammation. So add things like turmeric and cinnamon to some of your dishes for added health benefits.