Inflammation can be a difficult condition to deal with, especially if you are on medication. However, you can easily and successfully deal with this issue with simple life adjustments, such as dietary changes. For that case, let us look at some of the natural dietary ways to reduce inflammation.

What Is Inflammation

Inflammation is the response of white blood cells to infections in the body. It is a natural way the body reacts to injuries, and it is often referred to as swelling. Inflammation is a helpful reaction but can also be harmful if it takes a long period to end.It is indicated by various simple signs, such as reddening of the skin, swelling on the affected area, and also pain.

Inflammation may take a prolonged time to resolve, which might become harmful. The occurrence of this prolonged resolution time is an indication that your body needs some assistance. As such, different ways can be used to reduce inflammation, including medication. However, there are some natural ways to deal with inflammation in the body, which include dietary changes.

Therefore, to approach inflammation naturally, there are foods that we should add to our diet and those that we should avoid at all costs. Read this in the next section.

How Inflammation Occurs

Inflammation is mostly triggered by lifestyle factors that mostly revolve around our eating habits. Consuming sugary foods may increase the blood sugar level. And once this concentration is too high, the insulin in the body fails to convert these sugars into glycogen. Fatty foods also increase the chances of inflammation and block arteries, later causing high blood pressure. This can also be a major cause of heart failure.

Excess alcohol intake and regular consumption of processed meat can also lead to inflammation. Besides, other lifestyle factors such as sitting down for so long and lack of exercise also contribute to inflammation, especially in the joints.

Foods That Increase Chances of Inflammation

Certain foods can increase the chances of inflammation and also prolong resolution time;these foods include:

  • Processed foods such as bread, chips, and crackers.
  • Refined carb foods such as white bread and white pasta.
  • Oily foods such as those that contain vegetable oils and also ice cream.
  • Wheat snacks such as cakes, cookies, candy, and biscuits.
  • Sugary beverages such as sugar-sweetened drinks like tea, soda, processed juices, and fruit juice.

Foods That Assist in Reducing Inflammation.

After looking at those foods that increase the chances and prolong inflammation, the next question could be, which foods are safer? Here are a few foods that will naturally fight inflammation:


There are various types of vegetables. While some are leafy, others are only roots or seeds. These vegetables contain vitamins and antioxidants such as carotene, which is most prevalent in carrots. These antioxidants are very crucial in preventing inflammation and also in reducing inflammation. They include kales, spinach, broccoli, cauliflower, carrots, cabbage, turmeric, ginger, garlic, and Brusselssprout.


Like many vegetables, fruits such as grapes and berries are also rich in vitamin K, A, and C and contain antioxidants that help resolve inflammation. These antioxidants can reduce inflammation in the body cells.


Different peppers, such as bell and chili peppers, are rich in antioxidants and vitamins that reduce inflammation.


Dark chocolate can also reduce inflammation as it contains special nutrients that monitor the overreaction of white blood cells.

Red Wine

Red wine is often made of processed grapes and holds antioxidants that are responsible for reducing inflammation. However, you should limit the consumption of red wine as it might cause other side effects in the body.

Green Tea

This type of tea has been used over time to solve inflammation due to its rich antioxidants content. It has also been used in weight management and reduces blood sugar content based on the same nutrients.


Some nuts such as macadamia nuts and coconut contain healthy oils which assist in solving inflammation.


Tomatoes contain various nutrients such as vitamin C, potassium, lycopene, and antioxidants. Lycopene helps reduce inflammatory reactions, while other nutrients like Vitamin C help support the immune system. Therefore, cooking tomatoes in olive oil increases the amount of lycopene to be absorbed in the body.


Different types of mushrooms exist, but only a few are edible. In some parts of the world, they are grown commercially due to their high nutritional value. Mushrooms contain different nutrients, such as copper and selenium. They are also rich in antioxidants which assist in healing inflammation. However, cooking mushrooms may reduce their anti-inflammatory compounds.


Avocados contain nutrients such as fiber, magnesium, potassium, and fats vital to our bodies. They also contain carotenoids that help to fight inflammation.


These fruits contain antioxidants known as anthocyanins and catechins, which are crucial in fighting inflammation in the body.


Fish contains Omega-3 fatty acids that have anti-inflammatory effects. Regular but controlled consumption of fish will provide enough nutrients to help in reversing inflammation effects. For instance, fish-eating communities have proved to have a high ability to deal with inflammation better than those that do not feed on fish regularly.

Other Ways to Reduce Inflammation

Some people use chemical-based medicine to reduce the effects of inflammation in their bodies. This can be the last step when dealing with chronic inflammation. However,researchers recommend eating a well-balanced diet to fight inflammation naturally without side effects as those found in medicine.

Chronic inflammatory can be very dangerous and might cause serious diseases such as cancer. Therefore, along with the foods as mentioned earlier, you should also employ the following ways to reduce the effects of inflammation:

  • Performing regular exercises.
  • Have enough sleep.
  • Use recommended supplements such as Omega-3 and Vitamin C supplements.

The Bottom Line

We can improve our immunity by feeding on food rich in antioxidants and essential nutrients. Regular consumption of fruits and vegetables provides enough antioxidants, which are crucial in fighting inflammation. These foods are readily available locally and are more-so cheap to acquire. However, we should not overlook other minor ways to reduce inflammation, such as regular exercises and enough sleep.

MS, Durham University

The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.

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