How to Fight Inflammation with a Healthy Diet

Most of us will experience some kind of inflammation at some point in our lives. After all, it’s quite inevitable as the body’s natural way of defending against danger and helping us heal from injury. If you are sick or injured, some inflammation can actually be a good thing. However, things don’t always go that way and it can go too far and turn into chronic inflammation, which can lead to problems.

Chronic inflammation can damage the cells in your body and disrupt their natural process, leading to them being unable to function correctly due to repeated stressors. As a result, they are less able to protect against disease or will cause changes in the body which can increase your risk factor for certain diseases. The good news is that a healthy lifestyle and diet can help you reduce chronic inflammation and fight off diseases. Add more of these foods to your diet to combat inflammation.


Avocados might be trendy on toast right now and they are filled with healthy, monounsaturated fatty acids that are great for your heart. Avocados are also a brilliant source of fiber and offer up to 40% of your recommended fiber per day. Eating a diet that is high in fiber is one of the best things that you can do to reduce inflammation; fiber makes it easier to lose weight and maintain a healthy weight, which helps to reduce any weight-related inflammation in the body. And, a diet high in fiber is great for your gut, which plays a large part in disease development. A carefully planned meal structure like AIP focused meal plan can help you ensure you’re getting enough fiber in your diet.

Fatty Fish

Fatty fish should be a crucial part of your diet – unless you are vegetarian or vegan, in which case you can get similar benefits from chia seeds, walnuts, or ground flaxseed. Salmon and other fatty fish like mackerel and sardines are excellent sources of omega-3 fatty acids, which revive your cells’ ability to rid themselves of harmful components and switch off the pro-inflammatory genes in your body.

Leafy Greens

There are many benefits of getting more dark, leafy greens like spinach in your diet and fighting inflammation are just one of them. Eating salad for one meal a day is a smart goal for improving your nutrition. Collards, kale, and spinach are some examples of dark leafy greens that pack an impressive amount of nutrients for fighting inflammation like folate, vitamin K, and lutein.


When it comes to getting your sweet fix, you really can’t go wrong with cherries. Not only do they taste amazing but they’re also great for your body and can go a long way in fighting inflammation. Cherries are packed with tons of antioxidants that fight inflammation including anthocyanins and vitamin C, which is known for boosting the immune system.


If you’re looking for a healthy snack idea, nuts are a great option for fighting inflammation and there are so many options to choose from. Whether you prefer walnuts, brazil nuts, pistachios, peanuts, almonds, or cashews, studies suggest that people who eat nuts at least five times per week tend to have lower levels of inflammatory biomarkers in their blood. If you don’t like snacking on plain nuts, there are plenty of ways to include them in your diet, like sprinkling them over a salad or turning them into protein cookies.

Some inflammation is good for helping you heal, but when it becomes chronic, it can increase your risk of certain diseases. Adding more of these foods into your diet will help you fight inflammation, reduce the risk of disease, and feel better overall.