Without it, we would be defenseless against everything from bee stings to deadly pathogens. That inflammation can make existing illnesses worse and raise your risk for several diseases, including cancer. For example, if you already have arthritis, irritable bowel syndrome or another chronic disease related to inflammation, consuming inflammatory foods may trigger the symptoms.

Or, if you have IBS, you might see an increase in bloating or intestinal pain. If you are trying to manage inflammation, Wohlford suggests you avoid unhealthy fats and some other foods. Trans fats , also called hydrogenated or partially hydrogenated oils, increase the shelf life of processed foods.

They also make your doughnuts airy and your French fries crispy. But these hydrogen-infused fats also trigger inflammation. Saturated fats are found in animal products like meat, cheese and even coconut oil. Omega 6 fats are found in plant-based cooking oils like sunflower, safflower, corn and soybean oils.

When consumed in large amounts, they may promote inflammation. Carbohydrates are a necessary part of a healthy diet. But refined carbs that are low in fiber and high in sugar can cause weight gain and promote inflammation. Choose whole-grain products, and skip the cake and soda. Red meat includes beef, pork and lamb.

P rocessed meat includes hot dogs, lunch meats and sausage. Both are linked to inflammation and increased cancer risk. Opt for fish and plant-based proteins like beans. Avoiding inflammatory foods is a great start in getting healthy.

Wohlford suggests a number of foods that do double-duty. They provide important nutrients and they help reduce inflammation.

Omega 3 fats are found in flaxseed, walnuts and fatty fish like salmon. They are also found in olive and canola oils, which make healthy substitutes for the cooking oils such as sunflower, safflower, corn and soybean oils.

Vitamin C and vitamin E are important nutrients that also fight inflammation. Get vitamin C in citrus fruits and vegetables. To get more vitamin E, try seeds, nuts and leafy greens. Prebiotic foods promote the growth of good bacteria in your gut.

Prebiotic foods include artichokes, onions, whole grains, asparagus, leeks, garlic, sweet potatoes and legumes. Probiotic foods contain healthy bacteria. Probiotics include fermented foods like yogurt, kefir, kimchi, sauerkraut, miso, tempeh and kombucha. If you are going for the yogurt, opt for plain and add your own fruit.

There is no magic group of foods that you can add or avoid that will prevent cancer. But eating a plant-focused diet will reduce your risk. Print this infographic. My Chart. Donate Today.

Request an Appointment Request an Appointment New Patients Current Patients Referring Physicians. Manage Your Risk Manage Your Risk Manage Your Risk Home Tobacco Control Diet Body Weight Physical Activity Skin Safety HPV Hepatitis. Family History Family History Family History Home Genetic Testing Hereditary Cancer Syndromes Genetic Counseling and Testing FAQs.

Donate Donate Donate Home Raise Money Honor Loved Ones Create Your Legacy Endowments Caring Fund Matching Gifts. Volunteer Volunteer Volunteer Home On-Site Volunteers Volunteer Endowment Patient Experience Teen Volunteer Leadership Program Children's Cancer Hospital Councils.

In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta IL-1β and CRP Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechingallate EGCG.

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells 27 , 30 , Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects 32 , 33 , 34 , Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes 36 , Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging 38 , While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection 40 , 41 , 42 , Grapes contain anthocyanins, which reduce inflammation.

Grapes are also one of the best sources of resveratrol , another antioxidant compound with many health benefits. While taking a resveratrol supplement is not the same as eating grapes, in one study including 60 people with heart failure, those who consumed two mg capsules of resveratrol supplements daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 IL-6 An older study from found that adults who ate grape extract daily experienced increased adiponectin levels.

Low levels of this hormone are associated with weight gain and an increased risk of cancer 50 , It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound 52 , 53 , 54 , Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases 55 , 56 , In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper.

They experienced a significant decrease in the inflammatory marker CRP 56 , It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective. More research is needed to understand how the dosage of turmeric affects inflammatory markers Extra virgin olive oil is one of the healthiest fats you can eat.

Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions 59 , 60 , Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils 4.

Dark chocolate is delicious, rich, and satisfying. These may reduce your disease risk and lead to healthier aging 6 5 , 6 6 , 67 , One small study of participants who consumed mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion Tomatoes are high in vitamin C, potassium , and lycopene , an antioxidant with impressive anti-inflammatory properties 7 1 , 72 , 73 , Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer 75 , 76 , Cooking tomatoes in olive oil can help you absorb more of their lycopene content Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 79 , 80 , Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces mL of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days For example, a higher intake of some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP 86 , 87 , Foods like sugar-sweetened beverages and refined carbs may also promote inflammation 89 , Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients. Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.

Try this today: Enjoy the powerful antioxidant effects of chocolate by making your own hot chocolate. And for an optional anti-inflammatory boost, try it with a pinch of cayenne and cinnamon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Some foods can drive inflammation and raise your risk of chronic disease. Here are 5 foods that increase inflammation in the body. You may often hear about a balanced diet.

But what is it exactly? Find out which nutrients make up a balanced diet and get some tips on healthy…. Here are 13 foods that have been shown to lower cholesterol in studies.

Some of them also improve other risk factors for heart disease. Inflammation is one of the leading drivers of many common diseases. Here are 10 supplements backed by science that can help reduce inflammation. It's easy to make a quick and healthy breakfast from wholesome, nutritious foods.

Here are the 12 healthiest foods to eat in the morning. Berries taste great and may have many health benefits, including preventing and reducing symptoms of chronic disease. Here are 8 of the healthiest….

New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in….

A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system.

Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids.