“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Greek Yogurt With Fruit
In a study published in the British Journal of Nutrition, women who ate low-fat yogurt daily for nine weeks had reduced signs of inflammation compared with women who didn't.
Yogurt protein and probiotics, such Lactobacillus bulgaricus and Streptococcus thermophilus, have anti-inflammatory and immunomodulatory roles.
Greek yogurt is higher in protein than non-Greek yogurt, and many yogurts are fortified with vitamin D, which is important for people with rheumatoid arthritis, according to Sonya Angelone, RDN, the owner of a nutritional counseling firm based in the San Francisco area.
“The Mediterranean Diet has been shown to be anti-inflammatory because of its focus on whole foods and omega-3 fatty acids,” Zumpano says. “It also eliminates processed oils, like cottonseed and soybean oil, which are found in many ultra-processed foods.”
Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early OA.
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.
Hot and cold cereals are good options. They are quick ways to get a serving of fiber-full whole grains that can help reduce inflammation. While oatmeal may be your go-to grain, there are several nutritious cereals made from corn, brown rice, quinoa, hemp, buckwheat and kamut.
What does this mean? Even when the reaction is mild, consuming milk and foods containing milk will trigger an inflammatory immune response in people with a milk allergy. However, inflammation isn't the cause of lactose intolerance, so avoiding dairy may minimize symptoms but does little in regard to inflammation.
The most consistent evidence so far centers on yogurt. “Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr.
When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)
Yogurt is thought to reduce inflammation by improving the integrity of the intestinal lining. And, by bolstering this layer of tissue, endotoxins — produced by gut bacteria — cannot cross into the bloodstream and promote inflammation.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
Berries, apples and pomegranates
Berries are rich in antioxidants and the Arthritis Foundation notes that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power.
Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!
Not so fast – butter has a few problems, too.
Casein, the protein found in dairy, can be an inflammation trigger for people with gut problems such as leaky gut syndrome, IBS, and autoimmune conditions.