While inflammation is a normal protective mechanism in the short term, chronic inflammation contributes to DNA damage and long-term health risks. Research shows that following a nutrient-rich diet high in anti-inflammatory foods is an effective way to reduce chronic inflammation and lower the risk of inflammation-related health conditions. In addition to fruits and vegetables, certain protein sources provide anti-inflammatory benefits.
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Fatty fish like salmon, sardines, trout, and mackerel are amongst the best sources of the anti-inflammatory omega-3 fatty acids you can eat. Fatty fish is also a source of selenium, a mineral with powerful anti-inflammatory properties.
Research shows that eating fatty fish can help lower markers of inflammation, such as C-reactive protein (CRP), in certain populations and may also protect against inflammation-related conditions, including certain cancers.
The American Heart Association (AHA) recommends eating at least two 3-ounce servings of fish, especially fatty fish listed above, per week.
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Beans and lentils are excellent sources of plant-based protein. A cup of lentils, for example, provides nearly 18 grams of protein. They’re also rich in fiber, a key component of anti-inflammatory diets. Research shows that high-fiber diets can reduce inflammation by supporting gut health, stabilizing blood sugar, and helping prevent weight gain.
Beans and lentils are also rich in antioxidants, including polyphenols such as kaempferol and cyanidin, which help fight inflammation and protect against cellular damage.
For a simple way to increase dietary protein and fiber, add beans and lentils to soups, salads, or rice dishes.
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In addition to providing high-quality protein, fermented dairy products like kefir, cottage cheese, and Greek yogurt contain anti-inflammatory compounds that support overall health.
Greek yogurt, cottage cheese, and kefir, a fermented yogurt drink, can be rich sources of probiotics. Probiotics are live bacteria that support gut health and reduce inflammation by reducing pro-inflammatory bacteria, modulating the immune response, and improving gut bacterial balance.
Enjoy Greek yogurt, cottage cheese, and kefir on their own or with fruit, nuts, or seeds for a balanced, anti-inflammatory breakfast or snack.
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Nuts and seeds, like almonds, pumpkin seeds, hemp seeds, and chia seeds, are rich in nutrients and antioxidants that help regulate inflammation and protect against inflammation-related diseases.
Hemp seeds provide the omega-3 fatty acid alpha-linolenic acid (ALA), known for its anti-inflammatory effects, while pumpkin seeds are packed with polyphenols that help protect against cellular damage. Chia seeds are a good source of selenium, a mineral with anti-inflammatory properties, and almonds are packed with vitamin E, an antioxidant that helps combat inflammation.
Try sprinkling nuts or seeds onto oatmeal, salads, and yogurt, or salads, or pair a small handful with a piece of fresh fruit for a balanced snack.
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Plant-based diets, such as those that emphasize soy-based proteins like tofu and tempeh, have been shown to help protect against chronic inflammation. Soy-based proteins contain isoflavones, plant compounds with antioxidant and anti-inflammatory properties.
Eating soy foods may help lower inflammation markers such as CRP, and choosing plant-based proteins in place of red meat may further reduce inflammation.
Use tofu or tempeh as a plant-based protein swap in dishes like stir-fries and grain bowls.
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Whole eggs are a nutrient-dense source of protein, and while egg whites provide a good source of protein, eating the whole egg offers greater anti-inflammatory benefits.
Yolks contain most of the egg’s nutritional value. It has vitamins A, D, and E, along with selenium, lutein, and zeaxanthin, nutrients known for their anti-inflammatory and antioxidant effects.
Research suggests that including whole eggs in balanced or low-carbohydrate diets may help reduce inflammation.
Enjoy hard-boiled whole eggs as a protein-rich snack, or scrambled, poached, or fried for a healthy breakfast.
While protein plays an important role in muscle and bone health as well as supporting fullness and blood sugar balance, not all protein sources affect inflammation the same way.
Red and processed meats, such as bacon, sausage, hot dogs, and deli meats, are consistently linked to higher levels of inflammatory markers, particularly when eaten regularly.
These foods can also increase levels of trimethylamine-N-oxide (TMAO), a gut-derived compound associated with inflammation and increased risk of heart disease.
