14 Foods That Fight Inflammation

The resident of the Canadian province of Ontario said that eating less red meat in particular has lessened her fatigue and inflammation. Looking to make some quick and easy swaps for a heart-healthy diet?

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«Just don’t let diet become another hardship in your life. Focus on fresh, healthier foods and less sugar, and don’t feel pressured to follow a diet to the letter.» Studies often show that benefits aren’t seen until after at least 12 weeks of continuous use. She also tells patients that until more is known about fish oil in supplement form, she recommends increasing intake of fatty fish, such as salmon, herring, or mackerel, for an omega-3 fix. Try trading butter for olive oil, switch beef for salmon, and pick whole wheat breads over white versions. Cristina Montoya, RD, 33, who has RA and is a member of the CreakyJoints online community, is a strong proponent of the Mediterranean diet.

The white potato often gets a bad rap because it’s a starchy carb, but all varieties of potatoes are nutritionally-dense. They can be a part of a healthy diet when eaten in moderation and not fried or slathered in butter and sour cream.

In some cases, the benefits of eating nightshade vegetables may outweigh any inflammation risk. According to the Arthritis Foundation, the belief that eating nightshade vegetables worsens arthritis is a myth. They claim people with arthritis may benefit from the high nutrition content in nightshades.

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• Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits.
• Regular exercise and watching your weight could help to prevent arthritis.
• Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives.
• “Arthritis is a tricky condition – it is difficult to predict the onset and severity of disease,” said Khemka.
• And yep, they’ve got to be tart—sweet cherries just don’t seem to have the same effects.
• Arthritis affects about 10 million people in the UK, according to the NHS.

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Trade chips for nuts like walnuts, spread avocado on your sandwich instead of mayonnaise, select spices instead of salt when seasoning foods, and choose beans over fatty cuts of meat. For more than 80 years, researchers have explored the link between diet and arthritis, trying to discover whether some nutrients trigger symptoms and if others may calm them. Like most real foods, peanut butter contains more than just the basic vitamins and minerals. It also contains plenty of other biologically active nutrients, which can have some health benefits.

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One observational study showed that women who ate peanut butter 5 times per week or more were at a 21% reduced risk of type 2 diabetes . Finally, fiber is the meal of choice for healthy bacteria in your gut. Research has shown a healthy microbiome may help reduce inflammation. According to one 2015 study, eggplant stalk extract may help reduce inflammation. More research is needed to determine if eggplant fruit has the same abilities.