The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut.
Granny Smith
Scientists know that an imbalance of colon bacteria may cause obese people to experience inflammation or lead to diabetes. Granny Smith apples contain non-digestible compounds that actually can help balance out the bacteria in your colon, according to a journal published in Food Chemistry.
Omega-3 fatty acids
Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.
To reduce inflammation fast, limit your intake of sugar and processed foods. Perhaps, more importantly, though, pursue exercise, stress-reducing behaviors, a good night's sleep, and a diet full of colorful, anti-inflammatory foods.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Nightshade vegetables, such as potatoes, tomatoes, and eggplants, contain solanine. This substance may increase the leakiness of the intestines and affect the gastrointestinal microbiota, indirectly increasing the inflammation relating to arthritis.
Background: Oat and its compounds have been found to have anti-inflammatory effects.
Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).
Coffee contains active compounds with antioxidant and anti-inflammatory properties that may help reduce low grade inflammation and protect against certain diseases.
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.
“While fruit juice does contain beneficial vitamins and antioxidants, it's also high in sugar, and low in fiber, which can lead to inflammation,” she says.
Carrots. Beta-carotene is one of the main reasons carrots made this list of anti-inflammatory foods. A powerful antioxidant, beta-carotene is converted to vitamin A in the body. This vitamin is essential for your health.
Along with fiber and vitamin C, apples are packed with polyphenols, healthful phytonutrients including epicatechin, catechin, quercetin and condensed tannins (also known as procyanidins), a type of flavonoid that may make apples a suitable snack to reduce risk and help treat symptoms of rheumatoid arthritis.
Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation.
Nightshade Vegetables
Eggplants, peppers, tomatoes and potatoes are all members of the nightshade family. These vegetables contain the chemical solanine, which some people claim aggravates arthritis pain and inflammation.
Dairy Research
Despite conflicting information, overall, research paints a positive picture for milk-based products. A 2017 review of 52 clinical studies, published in Critical Reviews in Food Science and Nutrition, concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk.
For example, the cholesterol content of eggs has been reported to promote pro-inflammatory signaling by inducing cytotoxicity and stimulating the formation of lipid rafts in plasma membranes of leukocytes, which creates hypersensitivity to pro-inflammatory signaling.
Are eggs an anti-inflammatory food? Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects. 10 They're also a good source of protein and B vitamins.
Apples are rich in polyphenols that not only reduce inflammation but also help with blood pressure and keeping blood vessels flexible. Apples also contain quercetin and procyanidins. Quercetin boosts the immune system.
5 of the Most Anti-Inflammatory Foods You Can Eat
High fat fruits: Avocados and olives. Healthy fats: Olive oil and avocado oil. Fatty fish: Salmon, sardines, herring, mackerel, and anchovies. Nuts: Almonds and other nuts.