However, reaping anti-inflammatory benefits doesn't necessarily require giving up all animal proteins if this doesn't appeal to you. Instead, focus on taking a plant-forward approach to meals, where three-fourths of your plate consists of various plant foods like vegetables, fruits, whole grains and legumes.

Then, fill the other one-fourth with fish, poultry or lean meat a few times a week. Anti-inflammatory diets are built around whole and minimally processed foods, something that sounds really appealing—until you're tired, hungry and without a dinner plan.

This is when I ditch recipes to see what I can quickly create using minimally processed convenience foods I have on hand. Things like fresh zucchini noodles , cooked and ready-to-heat whole grains, canned beans, jarred pasta sauce and good-quality bottled salad dressings make it easy to toss together a quick grain bowl, entree salad or pasta-like zoodle dish, so stock your fridge, pantry and freezer.

Then, use key staples like these to keep meal prep easy. Don't assume that fresh produce is always the best source for anti-inflammatory nutrients. While it's hard to beat the texture and flavor of fresh fruits and vegetables, some frozen and canned varieties like frozen berries and canned tomato products are better.

This is often due to produce being flash-frozen shortly after being harvested, which halts nutrient loss. In the case of tomatoes, the heat used in processing actually increases nutrient bioavailability. In fact, canned tomato products are rich in lycopene, a phytochemical that appears to have anti-inflammatory effects, offering up to five times more lycopene per cup than raw tomatoes.

Omega-3 fatty acids are a nutrient that exerts some of the strongest anti-inflammatory effects in the body, as well as one that most everyone isn't getting enough.

While omega-3s are found in a few plant sources, seafood is the best source to get DHA and EPA, the two most important ones for health and inflammation.

Not all fish are great sources though, and it's also important to choose a good source with low mercury levels. For maximum benefit, choose seafood from the FDA's "Best Choices list " that are good sources of omega-3s, such as anchovies, Atlantic mackerel, salmon, sardines, trout and oysters.

A healthy gut creates a protective barrier in the intestines, allowing nutrients to pass into the bloodstream but preventing many inflammatory compounds in food from doing so.

When these good bacteria are disrupted or become unbalanced, this barrier isn't as effective, leaking inflammatory compounds into the body. Strengthening gut health is key for reducing inflammation, so incorporate probiotic-rich foods such as yogurt, sauerkraut, kombucha, miso or kimchi on a regular basis to repopulate strains your gut may need.

Also, don't forget to take care of existing good bacteria by incorporating fiber-rich prebiotic foods. Similar products can be made with very different things, so compare and shop using the ingredient list on products. Additives, dyes, preservatives and other ingredients regularly added to foods all have the potential to trigger or aggravate inflammation, particularly if you have a weaker gut barrier.

My favorite trick for quickly determining if I should buy a food is to consider what the ingredients would be if I was making the food from scratch. If they're similar to what you'd see in a recipe, then this is likely a good choice.

If not, opt for another brand or substitute when shopping next time. Ongoing consistency in food choices—building meals around whole, minimally processed foods, incorporating more plant foods and reducing inflammatory components like excess alcohol, added sugars and saturated fat—is the most important diet aspect for anti-inflammatory eating.

However, occasionally indulging in a sweet or a serving of your favorite less-healthy food is OK, especially if you minimize daily added sugars. A realistic approach is often the best way to turn new behaviors into lifelong habits. Reducing inflammation looks very different for each person, which means there's no exact blueprint, diet plan or right-or-wrong way to follow an anti-inflammatory diet, and this is important to remember.

If search results and recommendations become overwhelming, then focus on making small changes and consider the big picture. Habits like incorporating more produce, eating in and choosing less-processed ingredients can have a big impact when it comes to reducing inflammation.

She received a James Beard Journalism award, and her work is regularly featured in or on respective websites for Cooking Light, RealSimple , Parents , Health , EatingWell , Allrecipes, My Fitness Pal, eMeals, Rally Health and the American Heart Association.

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Understand audiences through statistics or combinations of data from different sources. RELATED: The Best Foods For a Healthier Gut According to an RD. Drinking an adequate amount of water is essential for fighting inflammation, not to mention maintaining a healthy gut, improving energy, and aiding digestion.

Additionally, staying hydrated helps with the absorption of nutrients and the elimination of waste products from the body, which plays a role in regulating inflammation.

Make it a habit to carry a water bottle with you throughout the day as a reminder to drink water regularly! You can also include herbal teas and infused water for added flavor and an extra antioxidant boost!

RELATED: Drink More Water With These 8 Hydration Hacks. Regular physical activity is an effective and powerful anti-inflammatory habit. By promoting better circulation, exercise helps reduce inflammation throughout your body. Exercise also plays a vital role in regulating insulin levels , which is crucial for keeping inflammation in check.

By enhancing insulin sensitivity, it helps reduce the risk of insulin resistance — a common culprit behind chronic inflammation in conditions like type 2 diabetes and metabolic syndrome. And remember, even small steps toward regular physical activity can make a big difference.

According to research , there is a clear link between chronic stress and inflammation. So, finding ways to manage stress is crucial. This could even include spending more time in nature, practicing gratitude, or checking in with your therapist or another medical professional.

RELATED: 10 Stress-Reducing Superfoods to Add to Your Diet. When you consistently get quality sleep, you give your body the opportunity to heal, restore, and regulate various processes that contribute to overall well-being.

During sleep, your body produces cytokines , proteins that help regulate inflammation and immune responses.

Getting sufficient sleep ensures that these cytokines are produced and released in the right balance, promoting a healthy inflammatory response. On the other hand, chronic sleep deprivation can disrupt the production of these proteins, leading to increased inflammation. To improve sleep quality, aim for hours of quality sleep each night, establish a relaxing bedtime routine, and limit exposure to electronic devices before bed!

RELATED: Day Better Sleep Challenge. Mindful eating is a simple anti-inflammation practice to sneak into your daily routine! Give it a try by slowing down and savoring your meals, and focusing on the flavors, textures, and sensations! Incorporating these nine anti-inflammation habits into your daily routine can have a profound impact on your overall well-being.

By nourishing your body with anti-inflammatory foods, staying hydrated, exercising regularly, managing stress, prioritizing sleep, practicing mindful eating, and maintaining a healthy weight, you can proactively combat inflammation and promote a healthier, more vibrant you!

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Chronic inflammation — a state of persistent activation of the immune system — is an important part of many diseases, and diet is a big contributor to inflammation. It would make sense, then, to follow what's becoming known as the "anti-inflammation diet.

The diet in general is almost as much about what you don't eat as what you do eat," says Eric Rimm, a professor of epidemiology and nutrition at the Harvard T. Chan School of Public Health. Stay away from "ultra-processed" foods, which include just about anything that comes in a package — like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.

These foods have little nutritional value. Worse, they're high in salt, added sugars which can spike your blood sugar , and saturated fat which can increase your "bad" LDL cholesterol.

All of these ingredients are associated with promoting inflammation in the body. A report published in December in Nature Medicine notes that sugars, grains, and extra salt in ultra-processed foods can change the bacteria in your gut, damage the gut's lining, and switch on inflammatory genes in cells.

Other studies have linked ultra-processed foods to shorter life spans, cancer, heart disease, heart attacks, strokes, and diabetes.

Inflammation-promoting foods include white breads, cereals, white pasta, and other products made with refined flours, as well as white rice. Other offenders include soda, juices, cookies and other baked goods, butter, cheese, ice cream, coconut products, candy, salad dressings, jarred tomato sauces, and processed and cured meats.

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes beans, lentils , fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil.

There are a few studies that suggest modest benefits," Rimm says. How do they help? The evidence that trying to minimize inflammation through dietary changes reduces the risk of diseases "is strongest for arthritis, gastrointestinal and heart health, and possibly auto­immune diseases," Moore says.

Don't try to suddenly switch to a new eating style. Apply that approach to each meal. For breakfast, you might have a fruit smoothie or oatmeal with a few berries; for lunch, a salad of dark leafy greens with colorful vegetables topped with beans, nuts, and seeds; for dinner, a lean protein and more colorful vegetables, with fruit for dessert.

While there is no specific diet that people with rheumatoid and other inflammatory forms of arthritis should follow, researchers have identified certain foods that may help control inflammation, which can lead to pain. Many of them are found in the so-called Mediterranean diet , which emphasizes fish, vegetables and olive oil, among other staples.

Certain types of fish are rich in inflammation-fighting omega-3 fatty acids, which reduce C-reactive protein CRP and interleukin-6, two inflammatory proteins in your body.

How much: At least 3 to 4 ounces, twice a week Best sources: Salmon, tuna, sardines, anchovies and other cold-water fish. How much: At least 1½ to 2 cups of fruit and 2 to 3 cups of veggies per meal Best sources: Colorful foods such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli.

Try a Handful of Nuts or Seeds. How much: Eat 1. Beans have several antioxidant and anti-inflammatory compounds. How much: At least one cup, twice a week Best sources: Try pinto, black, red kidney and garbanzo beans. Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain.

How much: Two to three tablespoons per day for cooking or in salad dressings or other dishes Best sources: Extra virgin olive oil is less refined and processed. It retains more nutrients than standard varieties. For optimal freshness and quality, opt for oils packaged in dark bottles with a certification or seal COOC, North American Olive Oil Seal, DOP and harvest date close to the purchase date.

Onions are packed with beneficial antioxidants. Try them sautéed, grilled or raw in salads, stir-fries, whole-wheat pasta dishes or sandwiches. Nightshade vegetables — eggplant, tomatoes, peppers and potatoes — are central to Mediterranean cuisine. Try cutting nightshades from your diet for two weeks to see if symptoms improve.

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Wang, H. Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. World Journal of Gastroenterology , 16 11 , Wawrzyniak-Gramacka, E. The Association of Anti-Inflammatory Diet Ingredients and Lifestyle Exercise with Inflammaging.

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The good news is you can reduce chronic inflammation in your body, lowering your risk of these diseases. Corey Tolbert, RD, LD, a licensed and registered dietitian at Piedmont, explains the causes of chronic inflammation and the best ways to reduce it.

But when low-grade inflammation from certain lifestyle factors and health conditions lasts for months or even years, it can cause health issues.

Eating a diet high in sugar, refined carbohydrates, processed foods, fried foods, alcohol, trans fats, red meat and processed meat. Overuse of antibiotics, antacids and non-steroidal anti-inflammatory drugs or NSAIDs including ibuprofen, naproxen sodium and aspirin.

Eat anti-inflammatory foods. Anti-inflammatory foods contain omega-3 fatty acids, polyphenols or antioxidants to help combat inflammation. These include leafy greens like spinach, kale and arugula , cruciferous vegetables like broccoli, cauliflower and Brussels sprouts , fatty fish such as mackerel, tuna and salmon , nuts and seeds like chia seeds, flaxseeds and almonds , fruits such as apples, berries, oranges and mangoes , olive oil, curcumin found in turmeric , green tea and black tea.

Quit smoking. If you smoke, vape or use tobacco products, talk to your primary care provider about the best way to quit. Limit or avoid alcohol. Alcoholic beverages are inflammatory , so if you want to fight inflammation, limit or avoid them.

Refined and processed foods often lack essential nutrients like fiber, vitamins, and minerals, as the refining process strips away many beneficial components.

Instead, they are typically high in added sugars, unhealthy fats, and artificial additives. RELATED: 13 Sneaky Inflammatory Foods to Remove From Your Kitchen. Another inflammation-inducing culprit to be aware of is alcohol. While the occasional drink or two is nothing to stress over, excessive alcohol consumption can lead to inflammation and chronic health conditions.

Limit your alcohol intake or opt for healthier alternatives like mocktails , herbal teas, sparkling alternatives , or infused water! Home to trillions of beneficial bacteria, our gut microbiome plays a crucial role in digestion, nutrient absorption, immune function, and inflammation regulation.

When balanced, our gut helps regulate immune cells and inflammation. However, imbalances in the gut microbiota, known as dysbiosis, can lead to a dysfunctional immune response and, in turn, chronic low-grade inflammation.

The good news is that by nourishing your gut microbiota , you can help reduce inflammation and help support overall health. RELATED: The Best Foods For a Healthier Gut According to an RD. Drinking an adequate amount of water is essential for fighting inflammation, not to mention maintaining a healthy gut, improving energy, and aiding digestion.

Additionally, staying hydrated helps with the absorption of nutrients and the elimination of waste products from the body, which plays a role in regulating inflammation.

Make it a habit to carry a water bottle with you throughout the day as a reminder to drink water regularly! You can also include herbal teas and infused water for added flavor and an extra antioxidant boost!

RELATED: Drink More Water With These 8 Hydration Hacks. Regular physical activity is an effective and powerful anti-inflammatory habit. By promoting better circulation, exercise helps reduce inflammation throughout your body.

Exercise also plays a vital role in regulating insulin levels , which is crucial for keeping inflammation in check. By enhancing insulin sensitivity, it helps reduce the risk of insulin resistance — a common culprit behind chronic inflammation in conditions like type 2 diabetes and metabolic syndrome.

Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain. How much: Two to three tablespoons per day for cooking or in salad dressings or other dishes Best sources: Extra virgin olive oil is less refined and processed.

It retains more nutrients than standard varieties. For optimal freshness and quality, opt for oils packaged in dark bottles with a certification or seal COOC, North American Olive Oil Seal, DOP and harvest date close to the purchase date.

Onions are packed with beneficial antioxidants. Try them sautéed, grilled or raw in salads, stir-fries, whole-wheat pasta dishes or sandwiches.

Nightshade vegetables — eggplant, tomatoes, peppers and potatoes — are central to Mediterranean cuisine. Try cutting nightshades from your diet for two weeks to see if symptoms improve.

Fiber lowers C-reactive protein CRP , a substance in the blood that indicates inflammation. Getting fiber from foods lowers CRP levels more than taking fiber supplements. Foods that have carotenoids, the antioxidants that give carrots, peppers and some fruits their color, are quite good at lowering CRP.

Processed foods such as cookies, chips and other snacks can be high in unhealthy fats, which are linked with inflammation. Opt for fresh fruit instead. Canned goods — vegetables and soups — are often high in sodium, which boosts blood pressure.

Look for low sodium options, or go with fresh or frozen vegetables. There are conflicting reports about just how bad excess salt is for us. We know it causes fluid retention — one of many factors that can lead to high blood pressure.