You might not always notice, but chronic inflammation can impact your daily energy, mood, digestion, and long-term health. Research shows it plays a role in many common conditions like heart disease and diabetes. Thankfully, your daily food choices can make a significant difference. Some ingredients naturally calm inflammation, helping you feel better from the inside out.

If you suspect you may have ongoing inflammation in your body, there are simple steps you can take to reduce it. The best place to start when trying to soothe long-term swelling and irritation in the body is to modify your diet. Here are the best foods that reduce inflammation to add to your grocery list.

What is Chronic Inflammation?

Everyone experiences inflammation from time to time as the body fights off foreign invaders or heals from injuries. Inflammation is typified by swelling, heat, and redness at the site of injury or infection. There may also be pain and tenderness in the area. This is a normal, acute response to an illness or injury. It tends to subside on its own once the invaders are destroyed and the damage is healed.

Chronic inflammation is a different story altogether. Unlike an acute response that disappears once the threat is gone, chronic inflammation may persist for weeks, months, or even years. It often occurs when the body’s immune response becomes dysfunctional due to long-term exposure to pollutants, chemicals, or inflammation-causing ingredients in the diet. You can soothe irritation by eating more anti-oxidant plant foods, fiber-rich whole foods, and other foods known to reduce inflammation.  

What Foods Can Cause Inflammation?

Before you can build an effective anti-inflammatory grocery list, it’s important to learn what inflammatory ingredients to avoid. Here are some of the top groceries to cross off your list if you’re aiming for chronic inflammation management:

• Added sugars
• Ultra-processed foods
• Fried foods
• Sweetened drinks
• Alcohol
• Refined carbohydrates (such as pastries, white rice, white flour, and corn syrup)
• Foods with artificial flavors, colors, or sweeteners

Even foods that seem healthy could harm your body if you have an allergy or intolerance to them. That’s why some people choose to temporarily go on an elimination diet to figure out which foods cause inflammatory symptoms.  

How Food Can Hurt or Help Your Body

Eating is an enjoyable pastime that can boost endorphins and provide energy to the body. Many celebratory events revolve around food, including holidays, date nights, and get-togethers. But food is much more than just a commodity designed to provide entertainment and enjoyment. Your very survival depends on it. The types of food you eat can either help your body feel good and function optimally or do just the opposite.

As noted, certain foods can contribute to inflammation and cause you to feel tired, sick, and in pain most of the time. These foods may shorten your lifespan and negatively impact your quality of life. On the other hand, making and eating anti inflammatory recipes can help you look and feel your best. It can also extend your lifespan and help you enjoy a higher quality of life.      

Eating an inflammatory diet will eventually cause health problems like fatigue, constipation, or joint pain. It can also increase your risk of chronic diseases, such as:

• Type 2 diabetes
• Arthritis
• Heart disease
• Certain cancers
• Obesity

Besides these physical health issues, eating unhealthy foods can also increase your risk of mental health issues such as depression and anxiety.

Can You Reduce Inflammation Through Your Diet?

Ready for some great news? You can absolutely reduce inflammation through your diet. In fact, that’s one of the best places to start! Eating gut-friendly anti-inflammatory foods can help soothe irritation and swelling throughout your body. If you don’t believe it, try starting an anti inflammation meal plan and note how much better you feel after a couple of weeks.

The Mediterranean diet is a wonderful option for many people who want to reduce systemic inflammation. It’s packed full of antioxidants and omega-3 rich foods like olive oil. You can find plenty of delicious Mediterranean diet recipes online.

Foods That Fight Inflammation

Some of the best anti inflammatory foods and drinks also happen to be some of the most satisfying and delicious. They include:

• Berries
• Vegetables
• Fatty fish
• Herbs and spices
• Almonds
• Dry beans
• Whole grains
• Olive oil
• Green tea
• Mushrooms

Hungryroot offers a wide variety of anti-inflammatory meals and groceries that are quick and easy to prepare. One Trustpilot user noted, “All the items I ordered were better than expected! I am ordering off the anti-inflammatory menu and the food was excellent.” Schedule your anti-inflammatory grocery delivery to start enjoying the benefits of a healthier diet.  

Want to Reduce Chronic Inflammation? Start With Your Grocery List

Now that you know how important it is to follow an anti-inflammatory diet plan, you may be wondering how to begin. We recommend starting with your regular grocery list. If you frequently purchase sugary treats and beverages, ultra-processed foods, and foods with labels you can’t read, cross them off your list. This guide has already given you a list of some of the top foods that fight inflammation. Now, it’s up to you to make a positive change and add the best groceries for inflammation to your shopping list.

Chef’s Tip

To maintain the integrity of anti-inflammatory components in fruits and vegetables, avoid boiling them. Instead, try eating them raw or steaming them in a steamer basket until they’re crisp-tender.  

Building Meals With Your New Grocery List

Ready to start making healthy meals with your new grocery list? In addition to our convenient anti-inflammatory food delivery service, Hungryroot offers a wide variety of easy anti-inflammatory diet recipes. Get started today and discover how easy and delicious it can be to fuel your body the right way.