The most anti-inflammatory foods you can eat to improve energy, mood, and sleep

Story by Rachel Reiff Ellis

You may already know that stress eating—mindlessly downing unhealthy snacks when you’re feeling overwhelmed and emotionally spent—isn’t great for long-term health. Often these feel-good foods make us anything but: Science shows that fried, fatty, sugary, ultra-processed foods increase inflammation in the body.

Inflammation is our immune system’s response to stimulus, such as an injury or infection. In small doses, it’s actually good for you—it increases blood flow and sends the right immune system cells to the affected area, kicking your body’s defenses into action.

But low-grade inflammation that continues over time—like the kind caused by constant stress—not only raises your risk for chronic disease, it also creates more psychological distress, essentially worsening the feelings that make us stress-eat in the first place.

While many of the processed, sugar-heavy foods Americans tend to turn to for comfort fall firmly into the pro-inflammatory camp, there are other foods that can actually dial inflammation down in the body. Anti-inflammatory foods are those that are rich in plant compounds such as polyphenols as well as natural antioxidants, which help reduce oxidative damage to your tissues. Some of the foods that make the cut include fruits, vegetables, whole grains, beans, fish, poultry, nuts, seeds, and olive oil.

This raises the question: If you’re living with chronic stress, could you turn to an anti-inflammatory diet for relief? Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist and author of This Is Your Brain on Food, says the answer is yes—with a few caveats.

“In life, in medicine, in health, it’s never just one thing,” she says. “A holistic approach to stress involves a little bit of mindfulness and exercise, as well as better eating. But if you’re only able to choose one thing to focus on, pick a diet, absolutely. Food can make a difference.”

Stress management through food can work, but it’s not a quick fix. You’re playing the long game. “It’s a marathon, not a sprint,” says Naidoo. “You’re creating one of the foundational pillars of health, and that takes slow and steady lifestyle changes.”

An anti-inflammatory diet

Simply cutting inflammatory foods from your diet will boost your energy, mood, and sleep, but Naidoo says consistent anti-inflammatory eating will change the makeup of your digestive system in about a month. “A lot of us walk around with inflammation in the gut that’s related to the food we eat, and healing of the gut takes about 28 days,” she says.

As a rule, your goal should be fewer processed foods and more whole foods. A shift in this direction will have lasting benefits, not just for your physical health but your mental health too.

Grow good gut bacteria

A 2020 study in the journal Gut showed that a Mediterranean diet, where fish, poultry, fruits, vegetables, whole grains, and healthy fats rule, reduces inflammation in the body by changing your gut biome, or the types of bacteria that live in your digestive system. Probiotic, fermented foods can also get your gut headed in the right direction.

Best foods: Greek yogurt, kefir, kimchi, kombucha, sauerkraut

Reduce cortisol levels

Cortisol is a hormone produced during your body’s stress response. Your adrenal gland releases it when you’re in a stressful situation and helps manage your “fight or flight” reaction. Just like stress, you need it in small doses. Foods rich in magnesium can help your body metabolize cortisol so it doesn’t hang around for too long in your body. Magnesium can even help you get some fast-acting relief from stress by promoting relaxation.

Best foods: Avocados, bananas, broccoli, dark chocolate, pumpkin seeds, spinach

Regulate stress hormones

Don’t overlook herbs and spices. Some of your favorite pantry staples are high in anti-inflammatory power. “Garlic is a prebiotic that helps balance your gut by stimulating healthy bacteria growth,” says Naidoo. “And turmeric impacts the hippocampus, which is a part of the brain that helps regulate stress hormones.”

Best foods: Garlic, turmeric, ginger, cinnamon, cayenne

Fight free radicals

Phytonutrients are compounds that give plants their rich colors. Most fruits and veggies are full of them. When you fill your plate with deep reds, oranges, yellows, blues, and greens, you’re loading up on inflammation protection. There’s no end to the hues you can use to squash stress.

Best foods: Leafy greens, blueberries, strawberries, carrots, sweet potatoes, blackberries, beets

More on nutrition and inflammation:

Ultra-processed foods can undermine your health.
Here’s how to identify and avoid them
5 anti-inflammatory snacks that boost energy and focus during your workday
It’s not 8 glasses a day anymore. Here’s how much water you should drink each day
The 5 best supplements for healthy aging, according to a longevity expert

Inflammation is your immune system’s response to an irritant, injury, or infection. Short-term inflammation is a normal and necessary part of your body’s defense against injury and infection. Chronic (long-term) inflammation can cause damage to your body over time and is linked with an increased risk of many serious health conditions, including certain cancers and heart disease.

Chronic Inflammation and disease – Search

Life is hard. People are harder. It’s all just really difficult at times.

This is so true – I hate being misunderstood and I struggle so much trying to gain clarity – trying to provide clarity.

As I age, I just wish I could learn not to care about it.

Along with factors like smoking status and overall physical health, your diet and lifestyle can affect inflammation levels. While certain foods have anti-inflammatory effects, others can promote inflammation and increase your risk of inflammatory conditions.

1. Sugary Foods and Drinks

Foods and drinks high in added sugar, such as soda, candy, and ice cream, can cause inflammation.

High added sugar intake worsens inflammation by triggering gut dysbiosis and stimulating pro-inflammatory pathways in the body. Gut dysbiosis refers to a loss of beneficial microorganisms and an overgrowth of microorganisms that have the potential to harm health.

Diets high in added sugar are associated with several inflammatory diseases, including heart disease, obesity, and fatty liver.

4 Best Fruits To Stop Inflammation Anti Inflammatory Diet 4 Best Fruits To Stop Inflammation Anti Inflammatory Diet – Search

2. Fast Food

Eating too much fast food can harm overall health and cause weight gain and inflammation.

Ingredients found in fast food, such as processed meats, refined grains, and added sugar and salt, are all known to contribute to inflammation. For example, studies show that a high-salt diet increases the production of pro-inflammatory proteins, such as tumor necrosis factor-alpha (TNF-α) and interleukin-6, (IL-6).

High salt intake is also linked to inflammatory conditions like rheumatoid arthritis (RA) and may cause atherosclerosis (plaque buildup in the arteries). Atherosclerosis involves chronic inflammation in the blood vessels that increases the risk of heart disease.

3. Red and Processed Meat

Red and processed meats, such as grilled steak, bacon, and hot dogs, are considered inflammatory foods.

Eating red and processed meats regularly may increase levels of inflammatory proteins and other compounds linked with chronic inflammation. For example, diets higher in red and processed meat have been linked to inflammatory markers such as C-reactive protein (CRP) and macrophage inflammatory protein (MIP) in women considered overweight or obese.

Red and processed meat intake also increases blood levels of trimethylamine-N-oxide (TMAO), a compound produced by gut bacteria that’s linked with inflammation and conditions like heart disease.

4. Fried Foods

Fried foods, such as french fries, bacon, and fried chicken, are high in compounds called advanced glycation end products (AGES). AGES are created through reactions between sugars and proteins or fats.

A diet high in AGES contributes to inflammation and oxidative stress. Oxidative stress is a condition that occurs when levels of highly reactive substances called free radicals overwhelm the body’s antioxidant defenses. This imbalance leads to oxidative stress, which contributes to inflammation and cell damage.

AGES are associated with accelerated aging as well as an increased risk of many inflammation-mediated health conditions, like diabetes, heart disease, and certain cancers.

5. Packaged and Convenience Foods

Ultra-processed packaged and convenience foods, like chips, crackers, frozen dinners, and sugary baked goods, contain ingredients known to increase inflammation.

These foods are often high in added sugar, sodium, and refined grains, all of which are linked to increased inflammation, especially when consumed in excess.

One study found that every daily 100-gram increase in ultra-processed food intake was associated with a 4% increase in blood CRP concentration. Elevated CRP levels can indicate chronic inflammation and possibly inflammatory conditions like rheumatoid arthritis and Crohn’s disease.

6. Foods and Ingredients High in Omega-6 Fats

Many ultra-processed foods are made with oils high in omega-6 fats, like soybean and canola oil. Though more research is needed, these oils tend to be more pro-inflammatory in the body, while omega-3 fats, which are found in foods like fatty fish, are anti-inflammatory.

Though omega-6 fats are necessary for health, most modern-day diets are too high in omega-6 fats and too low in omega-3 fats. This imbalance may contribute to inflammation and increase the risk of inflammation-mediated health conditions like heart disease and type 2 diabetes.

However, recent research suggests that linoleic acid, a common source of omega-6, can lower LDL (bad) cholesterol and improve cardiometabolic health. More studies are needed to understand the full health effects of omega-6 fats. Talk to your healthcare provider about balancing your intake of omega-3 and omega-6 fats.

7. Foods High in Added Salt

As mentioned above, high salt intake increases the production of pro-inflammatory proteins. Eating foods high in salt, like fast food, chips, and pretzels, and adding too much salt to your food can worsen inflammation and increase your risk of inflammatory health conditions.

One study found that high salt intake may contribute to inflammatory bowel disease (IBD) development and worsen IBD severity. IBD is chronic inflammation in the gastrointestinal tract and includes Crohn’s disease and ulcerative colitis.

Salt negatively affects gut bacteria, reducing levels of protective bacteria and increasing inflammation in the digestive tract.

8. Refined Grains

Compared to whole grains, which are rich in fiber, refined grains have a higher association with increased inflammation.

Higher whole grain intake might be associated with lower CRP levels, a marker for inflammation. Higher refined grain intake might be associated with higher CRP levels. In one study, each 50-gram per day increase in refined grain intake was associated with a 0.23 milligrams per liter higher CRP concentration.

Refined grains are much lower in fiber than whole grains. Fiber has anti-inflammatory qualities and can help support inflammation regulation in the gut. Fiber may also help prevent weight gain, protecting against obesity-related inflammation.

9. Artificial Sweeteners

Some artificial sweeteners, like aspartame and sucralose, have been linked with inflammation.

For example:

Evidence suggests that consuming artificial sweeteners, like aspartame, could trigger negative changes in gut bacteria and promote a pro-inflammatory environment in the digestive tract.
Animal studies suggest that sucralose may reduce beneficial bifidobacteria (healthy bacteria in your intestines) and increase pro-inflammatory enterobacteria, resulting in intestinal inflammation.
Though human studies are limited, some evidence suggests that consuming artificial sweeteners like aspartame can significantly alter intestinal microbiota and lead to an imbalanced gut environment that can increase inflammation.

10. Alcohol

Alcohol has inflammatory effects on the body. Alcohol damages tissues and triggers the formation of free radicals, which leads to inflammation.

Drinking alcohol also increases the production of pro-inflammatory proteins like TNF-α. With prolonged drinking, increased TNF-α levels can damage organs like the liver and lead to alcoholic liver disease (ALD).

While drinking in moderation is usually considered safe for most adults, drinking too much can cause an inflammatory environment in your body.

Benefits of an Anti-Inflammatory Diet

Following an anti-inflammatory diet is one of the best ways to combat inflammation and lower your risk of inflammation-mediated diseases like certain cancers and heart disease.

An anti-inflammatory diet consists of foods known to be high in anti-inflammatory compounds, such as fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Studies show that people who follow diets high in anti-inflammatory foods, like the Mediterranean diet, are at a lower risk of inflammatory diseases like IBD. They also tend to have lower levels of inflammatory markers like TNFα and CRP.

Foods That Reduce Inflammation

Some foods contain compounds that reduce inflammation, like antioxidant plant pigments and certain vitamins.

For example, fruits and vegetables are rich in anti-inflammatory substances like carotenoids and vitamin C. Both of these substances act as antioxidants, reducing free radical levels, modulating pro-inflammatory pathways, and suppressing the production of pro-inflammatory proteins.

The following foods are known to have powerful anti-inflammatory properties:

Fruits: Berries, apples, grapes, melons, oranges, papaya, lemons, pomegranate, cherries, peaches, nectarines and Dried Cranberries.
Vegetables: Kale, spinach, onions, broccoli, cauliflower, peppers, carrots, beets, asparagus, sweet potatoes
Healthy fats: Avocados, olive oil, flaxseed oil, avocado oil
Herbs and spices: Turmeric, parsley, cocoa, garlic, cinnamon, ginger, basil, saffron, rosemary
Seafood: Trout, salmon, sardines, clams, oysters, mussels
Seeds, nuts, and nut butters: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, walnuts
Whole grains: Oats, quinoa, buckwheat, brown rice, sorghum, bulgar, farro, barley, millet
Legumes: Chickpeas, kidney beans, lentils, black beans

Certain beverages, like green tea, hibiscus tea, green smoothies, citrus juice, pomegranate juice, tart cherry juice, and ginger tea also offer anti-inflammatory benefits.

Other Ways To Reduce Inflammation

You can reduce inflammation in your body in many ways. Here are a few ideas for lowering chronic inflammation:

Get plenty of regular exercise, such as walking, swimming, or resistance training
Manage your stress levels with methods like breathwork, yoga, and mindfulness
Maintain a body weight that you and your healthcare provider have determined is optimal for you
Reduce your exposure to toxins like pollution
Drink less alcohol
Avoid smoking

Although you can control some factors associated with inflammation, other contributors, like aging, are out of your control.

Some people have inflammation-related health conditions that need to be managed by a healthcare provider.

Examples of inflammatory health conditions include rheumatoid arthritis (RA) and inflammatory bowel disease (IBD).

If you’re concerned about inflammation or have an inflammatory disease, it’s important to talk to your healthcare provider. They can advise appropriate treatments and lifestyle changes to help you manage your symptoms and reduce inflammation.

A Quick Review

Many foods and ingredients in your daily diet, such as sugary baked goods, fast food, soda, and artificial sweeteners, may be causing inflammation. You can lower inflammation by reducing your consumption of these foods and increasing your intake of foods known for their anti-inflammatory properties, like berries, leafy greens, herbs and spices, and legumes.

Habits like getting regular exercise, managing stress, and avoiding smoking can also help reduce inflammation. Talk to your healthcare provider if you’re concerned about inflammation or have an inflammatory health condition.

“Ordinary riches can be stolen; real riches cannot. In your soul are infinitely precious things that cannot be taken from you.” -Oscar Wilde #WordsOfWisdom #WisDomme