Nutrition against inflammation

Everyone has had an infection at some point. Inflammation is part of the body’s immune system. They ensure that damaged tissue can repair. But they can also be caused by autoimmune diseases such as rheumatism. Inflammation often causes a lot of pain, making everyday activities very difficult. Fortunately, in addition to medication, there is also nutrition that can inhibit and prevent inflammation.

Inflammation reducing diet

A selection of foods that have been shown to help against inflammation can be found below. Especially if you suffer from chronic inflammation, they can help you reduce the number of infections.

Fatty fish

Fatty fish such as salmon, mackerel, tuna and sardines are rich in Omega-3 fatty acids. Omega-3 fatty acids have been shown to help reduce inflammation. To benefit from this, it is necessary to eat fish several times a week. If you are not really fond of fish, you can also use fish oil to supplement your diet.

Whole grains

Whole grains contain a lot of fiber. Fiber has been shown to reduce the amount of C-reactive proteins in the blood, which are an indicator of inflammation.

Dark leafy vegetables

Research shows that vitamin E plays an important role in protecting the body against cytokines. Cytokines are molecules that promote inflammation. Dark leafy vegetables, such as broccoli and spinach, are very rich in vitamin E. They are also richer in other vitamins and minerals than light-colored vegetables.


Almonds in particular, which are rich in vitamin E, calcium and fiber, are good against inflammation. Walnuts, rich in alpha linolenic acid (an Omega-3 fatty acid), also help against inflammation.


Several studies show that isoflavones, present in soy, may reduce the number of c-reactive proteins and thus inflammation. Research in 2007 also shows that isoflavones help reduce the negative effects of inflammation on the bones and heart in mice. It is important not to consume processed soy, but for example soy milk and tofu.

Dairy (low fat content)

Dairy products contain many nutrients. Yogurt may also contain probiotics, which can reduce inflammation in the gastrointestinal tract.


Beetroot has been shown to reduce inflammation. It also protects against cancer and heart disease because it is rich in vitamin C, fiber and plant pigments called betalains.


Ginger has many positive influences on health. Ginger has been shown, among other things, to reduce inflammation in the intestines when taken as a supplement.

Garlic and onions

Research shows that garlic has a similar effect as anti-inflammatory painkillers. Onions also appear to have similar effects.

Extra virgin olive oil

Olive oil is rich in good fats. Olive oil also contains a substance called oleocanthal. Scientists have shown that it has a similar effect on the body as anti-inflammatory painkillers.

Inflammation promoting foods

In addition to food that can prevent and reduce inflammation, there is unfortunately also food that promotes inflammation. It is not the case that this diet directly causes inflammation, but it does increase the chances of inflammation. That is why it is useful to consume less of this food.

Some examples of inflammation-promoting foods are discussed below.


Consuming alcohol regularly causes irritation and inflammation of various organs.

Trans fats and saturated fats

Food that contains a lot of trans fats increases cholesterol levels. This diet also promotes obesity and inflammation, among other things. Trans fats are found in fried foods, for example. Saturated fats have been shown to cause adipose tissue inflammation.

Omega-6 fatty acids

Omega-6 fatty acids are essential for the growth and development of the body. The body needs a certain amount of Omega-6 fatty acids. However, an excess of fatty acids can result in inflammation. These fatty acids are found in oils such as sunflower oil, soy oil and safflower oil.


Almost everyone knows that too much sugar can be negative for your health. Try to limit the use of sugar as much as possible. Sugars increase the number of cytokines in the blood. This can lead to inflammation.

Synthetic sweeteners

Sweeteners such as aspartame have been linked to several health conditions, including inflammation. That is why it is good to reduce the consumption of these substances.

Red meat

Red meat contains an acid called Neu5GC. This is a substance that is not produced by the human body. As a result, the body sees this as a foreign substance. This can result in inflammation.

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