How to Reduce Inflammation From Chronic Conditions With the Right Foods

31451433_MInflammation has become a dirty word. Acute inflammation is actually beneficial, because it helps protect your body from invaders like bad bacteria. However, chronic inflammation is not so good. In fact, chronic inflammation can be a contributing factor to many other chronic conditions. It can exasperate any pain you may have, so learning how to reduce inflammation is very beneficial.

There are many medications and treatments out there to help with chronic conditions, and your doctor can advise you on the right combination for your specific needs. In addition to these, you can make some dietary changes that will help a lot. This isn’t a cure-all, nor will it necessarily take the place of your medication. Changing your diet should be looked at as an added tool in fighting inflammation from your chronic conditions.

When it comes to your diet, there are foods that can aid in reducing inflammation, and foods that can worsen the inflammation. It’s important to know which is which so you can adjust your diet to best fit your needs. The good news is, once you read this, it should be pretty easy to tell which is which.

Introducing inflammatory foods

Inflammation causing foods are actually easier to spot than you might realize. They’re usually the ones that we’re often told not to eat. They may taste good, but they’re not so good for us.

They include:

  • Processed red meats such as hot dogs and sausage
  • Fried foods (we’re looking at you, french fries)
  • Other red meats, like burgers and steaks
  • Refined (or simple) carbohydrates, including white breads and pastries
  • Sugary beverages, such as soda
  • Shortening, lard, or margarine
  • High fat milk products such as cheese, milk, and butter (low fat options may be less inflammatory)

When you’re looking for the right food to put on your plate, remember that pretty much anything that is deemed “bad” for you can probably contribute to inflammation. The good news is, there are plenty of foods that can actually help reduce inflammation.

Anti-inflammatory foods to reduce inflammation from chronic conditions

These foods and spices are often the ones recommended by health gurus and nutritionists.

They include:

  • Berries, such as strawberries, blueberries, raspberries, cherries, and blackberries
  • Oranges
  • Beans
  • Fatty fish (high in Omega-3′s) like salmon, mackerel, tuna, and sardines
  • Nuts, such as walnuts and almonds
  • Chia seeds
  • Olive oil
  • Avocado
  • Coconut oil
  • Turmeric
  • Cinnamon
  • Ginger
  • Garlic
  • Cruciferous vegetables like broccoli, cauliflower, and cabbage
  • Leafy greens such as spinach, kale, collards, arugula, and Swiss chard
  • Moringa
  • Beets

What you’ll find in anti-inflammatory foods are different nutritional properties. For example, turmeric contains curcumin, which is an anti-inflammatory. Berries are loaded with antioxidants to help your body fight off free radicals. Nuts, avocados, and olive oil have healthy fats. Each of these anti-inflammatory foods offers something for the betterment of your health, which can help reduce inflammation from chronic conditions.

Mix up different meal plans from this list. Try to avoid the inflammation-causing choices, and replace them with anti-inflammatory options. There are a wide array of recipes you can try, but don’t be afraid to get creative. And, keep in mind, it’s best to have a colorful plate. Get the maximum benefits for your health by adding a little bit from different categories.

We understand it can be difficult to forego the sugary, processed, and refined options. Really, who wants to give up french fries and sugary pastries? But, this is an important step in reducing inflammation from chronic conditions. By changing your diet, you may actually lessen your inflammation and potentially your pain. Over time, your taste buds will adjust to your new diet. You’ll probably find you don’t crave sweets or fried foods like you once did. With a little know how and some patience, you can adapt to this new meal plan, and hopefully you’ll find it does take away some of the inflammation that comes along with chronic conditions.


About the Author
Katie Cleary is founder of  She lives with her autoimmune conditions and her family in Austin, Texas.

This post contains opinions of the author. is not a medical practice and does not provide medical advice, diagnosis, or treatment.  It is your responsibility to seek diagnosis, treatment, and advice from qualified providers based on your condition and particular circumstances.  Camino Real Ventures, Inc., the company that makes available to you, does not endorse nor recommend any products, practices, treatment methods, tests, physicians, service providers, procedures, clinical trials, opinions or information available on this website.  Your use of the website is subject to our Terms of Use and Privacy Policy


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