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For example, after spraining your ankle, it will likely start to swell and throb.
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Although painful, this physiological reaction occurs to signal your immune system to fix it.
It’s not just external injuries that cause inflammation, however.
And science has an answer for you.
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Researchers are proving that fitting incertain foodsinto your diet may help to counteract the effects of inflammation-perpetuated weight gain.
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Blueberries
A study in the journalAntioxidantsshowed that eating berries could significantly reduce inflammation.
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Why is this exactly?
And when it comes to anthocyanins,blueberriesare king.
The raw oats are a resistant starch, a jot down of carb that passes through your gut undigested.
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Higher levels of butyrate reduce inflammation in your body and help reduce insulin resistance as well.
Less inflammation means less bloating and a slimmer you.
According to numerous studies, these compounds block several genes and enzymes in the body that promote inflammation.
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This tea contains high levels of catechins, the group of antioxidants concentrated in the leaves of tea plants.
Dark chocolate
Great news for all you chocoholics!
To enhance the effects of this anti-inflammatory food, try pairing it with some apple slices.
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The fruit speeds up the probiotic fermentation process, leading to an even greater reduction in inflammation and weight.
For example, wild salmon provides you with bothEPA and DHA, two of the main types of omega-3s.
Red peppers
Peppers are an anti-inflammatory superfoodbut go red to reap the most benefits.
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Luteolin has been found to neutralize free radicals and reduce inflammation.
Mast cells are responsible for releasing histamine during inflammatory and allergic reactions.
This active compound has been found to contain potent anti-inflammatory and antioxidant properties.
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Broccoli
Broccoli’s anti-inflammatory benefit could be linked to the sprouts' glucosinolate content.
Just don’t nosh on it raw if you have a pollen allergy!
Researchers have found that a key component isoleocanthal.
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Enjoy them with a little olive oil, which has been shown to increasefat-soluble lycopene absorption.
TheHarvard School of Public Healthsuggests chia seeds can decrease spikes in blood sugar in a dose-dependent manner.
Spinach
Spinach attacks inflammation from all sides, making it a helpful anti-inflammatory food.
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Not only that, but high-fiber foods alsosuppress appetite.
And, if you eat less, you’re less likely to be taking in more pro-inflammatory foods.
Kamut
There’s a new anti-inflammatory food in town, and its name iskamutor Khorasan wheat.
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That’s because your good gut bugs break down foods into anti-inflammatory fatty acids, which can decrease inflammation.
And when your gut isn’t healthy, it can’t do this.
This groups of high-fiber foods provide your gut bacteria with the fuel they need to function and ferment.
So, how do you get more of the powerful anti-inflammatory food into your diet?
It’s easy (and affordable).
According toScientific Reports, glucosamine is known to have anti-inflammatory properties.
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But there’s another group of enzymes that’s also important to your health, proteolytic enzymes.
These enzymes are essential when it comes to modulating the inflammatory response.
Miso
Miso packs an anti-inflammatory one-two punch.
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What’s so special about soy?
Several studies have suggested that soy’s isoflavonesestrogen-mimicking compoundsmay be powerful anti-inflammatories.
A previous version of this story was published on April 19, 2016.
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It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.
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