Cooking for inflammation isn’t just a trend; it’s a lifestyle choice that can help you feel better, think clearer, and live healthier. Inflammation is part of your body’s natural defense system, but when it goes rogue—like a robot in any movie ever —it can lead to chronic health issues. Let’s talk about how what’s on your plate can help keep inflammation in check and support your overall well-being. Here are ten ways to eat to reduce inflammation, the brief reason why, and eight things to avoid.
Ten Foods to Cook With -
1. Fatty Fish: Nature’s Omega-3 Powerhouse
Think salmon, mackerel, and sardines. These fish are loaded with omega-3 fatty acids, which are known to reduce inflammation by blocking inflammatory cytokines and prostaglandins. Omega-3s help balance the body’s inflammatory response, supporting conditions like rheumatoid arthritis and heart disease.
Why It Works: Omega-3s can help lower levels of C-reactive protein (CRP), an inflammation marker.
2. Leafy Greens: The Antioxidant Champs
Spinach, kale, and Swiss chard are full of antioxidants, vitamins, and minerals that combat oxidative stress, which can fuel inflammation. They’re also rich in fiber, which supports gut health—a key player in managing inflammation.
Why It Works: Antioxidants in leafy greens help neutralize free radicals, reducing cellular damage and inflammation.
3. Berries: Sweet Yet Powerful
Blueberries, strawberries, and blackberries don’t just taste great; they’re rich in polyphenols and antioxidants that help fight inflammation. The anthocyanins in these fruits have been shown to reduce markers of inflammation and improve immune function.
Why It Works: Berries help modulate inflammatory pathways, making them great for conditions like arthritis and cardiovascular disease.
4. Turmeric: The Golden Healer
Turmeric contains curcumin, a potent anti-inflammatory compound. Curcumin has been shown to block NF-kB, a molecule involved in the inflammation process. Cooking with turmeric or adding it to teas and smoothies can be an easy way to benefit from its effects.
Why It Works: Curcumin can reduce inflammation as effectively as some anti-inflammatory drugs, without the side effects.
Writer's note: this is among Brendan's favorite spices. And supplements, taken as curcumin.
5. Extra Virgin Olive Oil: Liquid Gold
Swap out refined oils for extra virgin olive oil, which is rich in monounsaturated fats and oleocanthal, a natural anti-inflammatory agent. Olive oil has been shown to reduce CRP and other markers of inflammation.
Why It Works: The oleic acid in olive oil helps reduce inflammation, supporting heart and joint health.
6. Nuts and Seeds: Small but Mighty
Almonds, walnuts, and flaxseeds are packed with healthy fats, fiber, and antioxidants. Walnuts, in particular, are high in omega-3s, and flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3.
Why It Works: Nuts and seeds help lower inflammatory markers and improve overall metabolic health.
7. Tomatoes: Juicy and Nutrient-Rich
Tomatoes contain lycopene, an antioxidant that helps reduce systemic inflammation. Cooking tomatoes increases the bioavailability of lycopene, so go ahead and make that homemade tomato sauce.
Why It Works: Lycopene can reduce inflammation, particularly in the lungs and throughout the body.
8. Green Tea: Sip Your Way to Wellness
Green tea is packed with polyphenols, particularly epigallocatechin-3-gallate (EGCG), which reduces inflammation and protects cells from damage. Drinking green tea regularly has been associated with a reduced risk of chronic diseases like heart disease.
Why It Works: EGCG works by inhibiting inflammation-producing enzymes and improving cellular health.
9. Garlic: Flavor with Benefits
Garlic has been used for centuries for its medicinal properties. Its sulfur compounds, such as allicin, help boost the immune system and reduce inflammation. Raw garlic or lightly cooked garlic provides the most benefits.
Why It Works: Garlic’s anti-inflammatory properties are great for reducing markers of inflammation and supporting immune health.
10. Ginger: A Zesty Anti-Inflammatory
Ginger is more than just a flavor booster for your stir-fry; it contains gingerol, a bioactive compound with powerful anti-inflammatory effects. Ginger can help reduce muscle pain, improve digestion, and lower inflammation levels in the body.
Why It Works: Studies show that ginger reduces pro-inflammatory cytokines, making it a good choice for those with chronic pain or joint issues.
Why You Should Eat This Way
Chronic inflammation has been linked to a host of conditions, including autoimmune diseases, cardiovascular disease, type 2 diabetes, and even cognitive decline. By incorporating these anti-inflammatory foods into your diet you’re supporting your body’s ability to fight inflammation at its core AND at the frontline of disease, the gut. This helps weight loss and support proper thyroid function.
8 Foods to Avoid for Inflammation: What Not to Cook or Bake With
While focusing on anti-inflammatory foods is essential, knowing what to avoid is just as important. Certain foods can contribute to inflammation and exacerbate symptoms, making them best left out of your recipes.
1. Refined Sugars and Sweeteners
Sugar may taste sweet, but it has a bitter side effect: inflammation. Consuming too much refined sugar triggers the release of inflammatory cytokines and increases the production of advanced glycation end-products (AGEs), which can damage tissues.
Examples to Avoid: White sugar, high-fructose corn syrup, brown sugar, hidden sugar, probably agave nectar, and artificial sweeteners like aspartame, sucrolose, mannitol, erythritol.
Tip: Opt for natural sweeteners like raw honey or maple syrup in moderation, as they have more nutrients and a lower inflammatory response.
2. Refined Carbohydrates
White bread, pastries, and other baked goods made with refined flour have a high glycemic index, causing blood sugar spikes and contributing to inflammation over time.
Examples to Avoid: White flour, white rice, sugary cereals, and processed snack foods.
Tip: Swap coconut flour, almond flour, or cassava flour for baking and cooking to keep blood sugar levels more stable.
Writer's note: Cassava flour is quite versatile. Brendan uses it for banana cassava flour pancakes.
3. Trans Fats
Trans fats are notorious for promoting inflammation and increasing the risk of chronic diseases. These fats are often found in processed and packaged foods to extend their shelf life.
Examples to Avoid: Margarine, shortening, processed baked goods, and anything with “partially hydrogenated oil” in the ingredients.
Tip: Use healthier fats like extra virgin olive oil, avocado oil, or coconut oil for cooking and baking. Ghee or grass-fed butter works as well if tolerated.
4. Processed Meats
Bacon, sausage, and other processed meats contain high levels of saturated fats and nitrates, which can promote inflammation. Cooking these meats at high temperatures also produces harmful compounds that exacerbate inflammation.
Examples to Avoid: Hot dogs, bacon, salami, and other cured or smoked meats.
Tip: Choose fresh, lean cuts of meat.
Some debate here whether all processed meat should be lumped into this. Some people are fine with nitrates, others get headaches. Bacon does contain healthy fats and if you are choosing a high grade source you are probably fine. We eat it.
5. Dairy Products
While dairy isn’t inherently inflammatory for everyone, it can trigger inflammation in those who are sensitive or intolerant. Casein and lactose, common components in dairy, can be problematic for digestion and contribute to an inflammatory response.
Examples to Avoid: Milk, sour cream, soft cheese, butter, and ice cream if you have a sensitivity.
Tip: Use plant-based alternatives like almond milk, coconut yogurt, or dairy-free cheese. Hard cheese are better tolerated. A2 protein yogurt potentially. Mix up goat, sheep milk. Look for imported cheese, sadly the United States over processes just about everything.
6. Fried Foods
Frying food at high temperatures generates harmful compounds like advanced glycation end-products (AGEs) and trans fats, which are pro-inflammatory.
Examples to Avoid: Fried chicken, French fries, doughnuts, and anything deep-fried (yeah that one's a bummer)
Tip: Instead, bake, grill, or air-fry foods for a healthier preparation.
7. Omega-6 Rich Oils
While omega-6 fatty acids are essential in small amounts, an excess can promote inflammation. These oils are common in many processed foods and cooking oils.
Examples to Avoid: Corn oil, soybean oil, safflower, and sunflower oil.
Tip: Balance your omega-6 intake with omega-3-rich foods like fatty fish, flaxseeds, and chia seeds to help mitigate inflammation.
8. Artificial Additives and Preservatives
Many packaged foods contain artificial additives and preservatives that can irritate the gut and trigger inflammation. These include artificial coloring, flavors, and preservatives like MSG (monosodium glutamate).
Examples to Avoid: Packaged snacks, flavored chips, canned soups, and some frozen meals. Food colorings, Red 40 Blue 1 etc.
Tip: Choose whole, minimally processed foods and make your meals from scratch when possible.
The Bottom Line
Avoiding these inflammation-promoting foods can support your efforts to reduce chronic inflammation and improve overall health. By being mindful of what you cook and bake with, you can create meals that nourish and protect your body, rather than contribute to inflammation.
Being informed is half the battle—now you can cook with more confidence.
Disclaimer: This blog is intended solely for informational purposes and is not considered medical, nursing, or other professional healthcare services, including medical advice. No nurse practitioner -patient relationship is established by using this information. The content of this blog should not be used in lieu of professional medical advice, diagnosis, or treatment. Users are advised to consult their healthcare providers for any medical concerns. Readers/users should defer medical treatment based on this blog. Use of this blog and any linked materials is at the user’s own risk.
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