Calm the Fire Within: How Anti-Inflammatory Foods Can Support Long-Term Health
June 6, 2025Categories: Healthy Living
Tags: nutrition
You’ve probably heard the term “inflammation” in health conversations, but what does it actually mean? And can the foods you eat make a difference? The short answer: yes. An anti-inflammatory diet can help reduce your risk for chronic disease, ease symptoms of existing conditions, and improve how you feel daily.
Let’s explore what inflammation does in the body and how to use your plate as a powerful tool for healing.
🔥 What Is Inflammation, and Why Does It Matter?
Inflammation is your body’s natural response to injury or illness. When you get a cut or fight off a cold, short-term (or “acute”) inflammation helps you heal. But when inflammation lingers over time, due to stress, poor sleep, environmental toxins, or diet, it can become chronic, quietly contributing to disease and making symptoms worse.
Chronic inflammation has been linked to conditions like:
- Heart disease
- Diabetes
- Arthritis
- Asthma
- IBS and other digestive issues
- Autoimmune diseases
- Depression and cognitive decline
🍇 What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet isn’t a strict meal plan or fad. It’s a sustainable, whole-foods approach that includes nutrient-dense ingredients known to calm inflammation and protect your body at the cellular level.
Key features include:
- Fruits and vegetables (especially colorful ones like berries, leafy greens, and sweet potatoes)
- Whole grains like oats, quinoa, and brown rice
- Healthy fats from olive oil, avocado, nuts, and seeds
- Lean proteins like salmon, tofu, and legumes
- Herbs and spices with anti-inflammatory properties (like turmeric, ginger, garlic)
At the same time, it limits or avoids:
- Processed and packaged foods
- Added sugars and artificial sweeteners
- Excess red meat or processed meats
- Refined carbohydrates (like white bread and pastries)
- Fried and fast foods
Conditions That May Benefit from an Anti-Inflammatory Diet
Anti-inflammatory eating isn’t a cure, but it can be a powerful tool for treatment and symptom relief. People with the following conditions often see improvements:
An anti-inflammatory diet can help reduce LDL cholesterol and blood pressure.
There are plenty of delicious choices that can help reduce your LDL cholesterol levels, such as:
- Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots
- Fruits such as apples, bananas, oranges, pears, grapes, and prunes
- Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas
- Fat-free or low-fat dairy foods such as milk, cheese, or yogurt
Protein-rich foods:
- Fish high in omega-3 fatty acids (salmon, tuna, and trout)
- Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken, or turkey
- Eggs
- Nuts, seeds, and soy products (tofu)
- Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
- Oils and foods high in monounsaturated and polyunsaturated fats:
- Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil)
- Nuts such as walnuts, almonds, and pine nuts
- Nut and seed butters
- Salmon and trout
- Seeds (sesame, sunflower, pumpkin, or flax)
- Avocados
- Tofu
An anti-inflammatory diet can help ease joint pain and stiffness by reducing inflammatory markers.
What is an Inflammatory Marker?
According to NIHR: "Inflammatory markers are blood tests used by doctors to detect inflammation in the body, caused by many diseases. This can include infections, auto-immune conditions and cancers. The three most commonly used inflammatory markers are called C-reactive protein (CRP), erythrocyte sedimentation rate (ESR) and plasma viscosity (PV)."
Certain nutrients (like omega-3s) support brain health and mood regulation. Due to the nutrient-rich nature of this type of diet, which includes nuts, whole grains and fish, your body will receive lots of healthy Omega-3 nutrients!
Some Great Sources for Omega-3 Fatty Acids Are:
- Mackerel
- Salmon
- Cod liver oil
- Kippers
- Sardines
- Trout
- Sea Bass
- Flaxseeds
- Chia Seeds
- Walnuts
If you aren't a huge fan of fish or nuts, fish oil tablets are a common way many people supplement Omega-3s in their diet. However, if you are curious about whether supplements will be effective, how much your body specifically needs, or the best way to take them, be sure to talk to your health provider about your concerns!
An anti-inflammatory diet has been linked to naturally helping stabilize blood sugar and improve insulin sensitivity.
Please note: A change in diet will not cure diabetes or metabolic syndrome! Make sure you keep your healthcare provider informed of changes to your diet and continue to track your blood sugar levels and take your medication as prescribed!
An anti-inflammatory diet may help reduce symptom flare-ups by calming the immune system's overactivity. Keep your doctor informed of any changes to your diet to help them track your conditions and health!
🍽️ Simple Ways to Start Today
You don’t need to overhaul your pantry overnight. Try these small, sustainable steps:
- Add a handful of spinach to your morning eggs or smoothie
- Swap sugary snacks for mixed nuts or fresh fruit
- Cook with olive oil instead of butter or vegetable oil
- Include fatty fish (like salmon) twice a week
- Drink water or herbal teas instead of soda
It’s not about perfection, it’s about patterns. The more often you choose anti-inflammatory foods, the more your body will thank you.
Partner with Your Primary Care Provider
If you’re curious whether an anti-inflammatory diet could help with your health goals or chronic conditions, talk with your primary care provider. They can:
- Help identify areas where inflammation may be affecting your body
- Recommend dietary changes or connect you with a nutritionist
- Monitor how diet impacts your lab work, energy, or symptoms
At St. Mary’s, we believe in whole-person health, and that includes your food choices. We’re here to guide you with compassion, not judgment, so you can make meaningful changes at your own pace.