A roundup of the top plant-based foods that reduce inflammation all over the body and contribute to overall well being.
I’ve had my fair share of issues with inflammation over the years. Most notably when I fractured my kneecap at the end of 2014. That healed up, but then for months afterwards I was plagued with bone marrow edema (AKA severe inflammation) under the kneecap.
It wasn’t till I changed a few key things, in my diet, my exercise routine, and my supplement regiment, that I FINALLY HEALED.
I outlined all the details here. But I thought it would be a good idea to revisit some of the ways that inflammation can affect the body and what you can do about it.
Specifically, inflammation occurs when the body makes more white blood cells to protect against bacteria, viruses, foreign invaders, or as a response to damaged tissue. Sounds like a good thing, right? Well unfortunately it comes with pain, swelling, and stiffness…to name a few symptoms.
Nowadays, people aren’t just experiencing inflammation at the times when their body would cause it naturally. In fact, there are myriad diseases thats root cause is inflammation. Some of these include: chronic pain, obesity, ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, cancer, and IBS. Inflammation is what makes the body MOST susceptible to disease and doctors are quick to turn to pharmaceutical drugs to treat it.
But it doesn’t have to be that way! Just with my experience, dietary changes and natural supplements can make a world of difference in the level of inflammation in your body.
Today I’ve rounded up the Top 10 Plant-Based Foods to include in your diet in order to reduce inflammation. I went with the plant-based options so that EVERYONE can benefit from this post no matter what your dietary choices or allergies are.
After reading this, you’ll be running to the store to pick up these inflammation fighting superfoods! 😉
1. Walnuts
Just like most nuts, walnuts are high in fiber, calcium, and vitamin E. What makes them special is that they also are rich in omega 3 fatty acids and antioxidants. These can help your body stave off and repair the damage caused by inflammation.
2. Green Leafy Vegetables
Dark leafy greens contain Vitamin E which is shown to protect the body from pro-inflammatory compounds. They also have higher concentrations of vitamins and minerals than most foods which act as disease fighting phytochemicals.
3. Whole Grains
Much healthier than their refined counterparts, whole grains contain more fiber. This extra fiber reduces the amount of a certain protein in the blood that acts as a marker of inflammation. They also contain less sugar overall which is better for your body’s inflammatory response.
4. Garlic
In your body, garlic works like pain relieving medications by shutting off the pathways that lead to inflammation.
5. Pineapple
Rich in bromelain, pineapple helps regulate the immune response that often creates unnecessary inflammation in the body. It’s also high in vitamin C, vitamin B1, potassium and manganese which fight disease overall.
6. Tomatoes
Tomatoes are high in lycopene which has been shown to reduce inflammation in the respiratory system. Did you know that cooked tomatoes actually contain even more lycopene than raw ones?
7. Flaxseeds
Just like walnuts, flax seeds contain healthy fats and tons of anti-oxidants! In only 2 tablespoons of ground flax seed you get more than 140% daily value omega-3 fatty acids and more plant-based cancer fighting chemicals than any other plant food on the planet.
8. Ginger
Not only does ginger fight nausea, but it also lowers inflammation post-exercise and decreases the joint pain associated with inflammatory diseases like Rheumatoid Arthritis.
9. Turmeric
Turmeric works in the body by helping to turn a protein that regulates the immune system and triggers the process of inflammation. When taken as a supplement it reduces inflammation in the gastrointestinal system!
10. Soy
The isoflavones in soy reduce inflammation levels for women especially. They boost bone and heart health as well!
Have you experienced inflammation in your life?
Do you include any of these inflammation foods in your diet?
Do you take vitamins or other natural supplements?
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68 responses to “Top 10 Plant-Based Foods to Reduce Inflammation”
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I should pass this along to my coworker. She’s constantly eating something bad first her. I’m glad I already eat a lot of these.
Thank you! Definitely give it a share!
YES! I am all about using food as medicine so this post is perfect! I always think you should first look at your diet and health choices before going for medication!
Thanks Kristy! It’s amazing what our diets can do for our health!
A good list for health in general! Thanks fro sharing!
Thanks Aileen!
Such a great list! Turmeric is usually my go -to. I love a smoothie with turmeric, ginger and pineapple!
That smoothie sounds AMAZING. I need to try that combo!
Great list! This is becoming an epidemic for so many.
I know! It’s crazy how many people struggle with it!
I am all too familiar with inflammation causing havoc on my body. Ginger has been HUGE for me in the healing process.
Yes same here! And it’s so good for my gut health!
Love this post! So many plant foods have anti-inflammatory effects! Ginger relays a nutrient powerhouse! I also love beets, berries, citrus fruits, and cherries!
Love all those foods too! So nutrient dense!
I’ll definitely have to look into these products because I am all about that natural healing! Thanks for sharing!
So welcome Rachel!!
tumermic and ginger are definitely two things I love and have been using more and more! Love this more educational post Kaila 🙂
Thanks Sarah! Glad you liked it! 🙂
Inflammation is something that is starting to come up more and more when it comes to personal health problems. I love that there are so many simple ways to fix it, but we just need to keep spreading the word about it! Great list of foods girl.
YES education is KEY!!! I am so happy to help people learn about these remedies!
Not only have I started taking tumeric supplements (yes real tumeric would be better…) but am obsessed with ginger!! Thanks for sharing 🙂
And by tumeric I mean turmeric 😉
Haha no worries!
So welcome!
I had heard about Tumeric being great for inflammation, but had no idea that garlic kicked butt too!
Oh yeah! I SWEAR by garlic for EVERYTHING. I even use it to cure colds!
This is great! I’m always telling my athletes about the benefits of plant-based diet for reducing inflammation created from strenuous training.
YES. Athletes especially can really benefit from these foods!
Food can be such a great healer! If only people knew how much better they could feel once they start incorporating real foods!
YES. Food is literally medicine in some cases!
This is actually a pretty yummy list! Soy was a surprise, I would not have guessed that one. And how cool that they are making a supplement out of natural food based anti-inflammatories! Thanks for sharing. P.S. Where are the cookies?
HI Kaila,
Great information! Inflammation is such a problem for so many people these days and knowing what to eat and not to eat can be a major access to helping eliminate the problem and reducing pain. Thanks for sharing on Real Food Friday! Pinned & tweeted!
Thanks Marla! It’s amazing what food can do!
Hardly ever [anymore] to answer your first question and yes to the second and third. Great info Kaila. Pinned of course.
Thanks Jill!
Loved reading this, Kaila! I always enjoy informational posts like these because I feel like I learn so much!
Thanks Allie! Glad you liked it!
Great post – and good to know I’m eating healthy!! Thanks for sharing on the What’s for Dinner link up!
Thanks Helen!
For some reason I’m not a fan of soy but bring on the other 9…especially the garlic!
Garlic lover here too! I could totally eat roasted garlic all on its own!
All these foods have amazing healing powers. Love New Chapter supplements!
Yes! They are so high quality!
What a great roundup of anti-inflammatory foods to help heal! These plant-based powerhouses heal from the inside out. I love it.
That must have been so hard having a fractured knee. I have fractured my foot and it was a long recovery – I wish I would have had this list then ;p
Thanks for sharing at Healthy Vegan Fridays. I’m pinning & sharing. Have a great week Kaila!
This is a really great and informative article! Thank you for sharing.
Thanks for stopping by!
This is such a great post! I’m all about natural stuff, but I didn’t know about the anti-inflammatory effect of many of the foods you mentioned here. I’m glad I stopped by your blog today, Kaila! 🙂
Thanks for stopping by!
Boo to soy! I tend to avoid having it around, especially as my daughter has hypothyroidism (which soy doesn’t help with).
Being married to an Indian man exposes me to many of these- including turmeric, garlic and ginger. Pineapple is one of the few fruits I enjoy.
As a former vegetarian, I also enjoy hearing about plant-based solutions. Meat is not the answer to everything!
I wasted quite a bit of money on supplements at one point. Unless your diet is pretty clean, I don’t think you can benefit much from supplementation. The only exception to this is if your diet is very restrictive due to intolerances.
I agree on supplementation! It’s always better to get vitamins and nutrients straight from the source!
Great post with very helpful information. Hope you have a very special Fathers Day Weekend and thanks so much for sharing with Full Plate Thursday.
Come Back Soon!
Miz Helen
Thank you!
Thanks for this great roundup – I’m struggling right now with inflammation and working on taking away inflammatory foods from my diet. I already eat most of these but perhaps need to add more garlic and flax to my diet.
Thank you for stopping by!!
I love that plant-based foods can do so much for us! Thanks for sharing at Merry Monday. 🙂
So welcome! Thanks for stopping by!
Thank you for sharing this delicious recipe at the #RecipeSharingParty! I hope to see you next week. Pinned and Yummed. Please visit #OverTheMoon on Sunday or #ThursdayFavoriteThings for more sharing fun! Don’t forget to Comment your link #’s so I can be sure to visit and you get a chance to be featured!
So welcome!
[…] 10 Plant Based Foods To Reduce Inflammation – Inflammation can be treated by eating the right foods. […]
Good to know. I already eat many of these and it’s nice to know that they’re doing my body good. Thanks for sharing on Merry Monday.
That’s awesome! Thank you!
[…] Top 10 Plant-Based Foods to Reduce Inflammation […]
I’m going through an obsession with turmeric myself! I even take supplements and it does help with arthritis pain. I wasn’t aware about tomatoes though, that’s a new one to me.
Hope the post helps!!
I love that you compiled this list and created a quick showcase of all the things to help reduce a person’s inflammation. I had no idea that pineapples were so beneficial so I think I should pick some up on the way home tonight. Thanks for this!
Thanks Danielle!
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