19 Anti-Inflammatory Lunches You'll Want to Make Forever (2024)

FAQs

What is no 1 anti-inflammatory food? ›

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.

Studies have shown that polyphenols have multiple anti-inflammatory properties and may improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.

Potato contains anti-inflammatory components such as resistant starch, fiber, and anthocyanins.

Pasta, potatoes, tortillas, rice and bread can all be helpful additions to an anti-inflammatory diet that also includes healthy fats, lean protein, fruits and vegetables and other foods that promote balance and variety.

What are the 10 worst foods for inflammation? ›

Bananas contain magnesium and potassium and also have antioxidant and anti-inflammatory properties. These components may help bone density and alleviate arthritis symptoms. Eating foods that are part of an anti-inflammatory diet may also help reduce arthritis symptoms.

The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free).