Inflammatory Foods & Nutrition - NOW Health Network Inflammatory Foods & Nutrition

Ms. Sarah Ware, Registered Dietitian, North Vancouver, BC

Educational video on Fortified Foods with Plant Sterols

Foods that may help reduce inflammation

A dietary pattern matters more than any individual “superfood.”

Fruits: berries, oranges, cherries
Vegetables: leafy greens, broccoli, tomatoes
Whole grains: oats, quinoa, brown rice
Legumes: beans, lentils, chickpeas
Nuts and seeds: walnuts, almonds, flaxseed, chia seeds
Fatty fish: salmon, sardines, mackerel (rich in omega-3 fats)
Healthy fats: extra-virgin olive oil, avocado
Herbs and spices: turmeric, ginger, garlic, cinnamon

Inflammation is a normal part of the body’s healing response. Problems arise when inflammation becomes chronic, which is associated with conditions such as Type 2 Diabetes, Cardiovascular disease, Rheumatoid arthritis, and some cancers. Diet is one factor that can influence chronic inflammation, alongside sleep, physical activity, stress, smoking, genetics, and underlying medical conditions.

Foods associated with higher inflammation

No single food “causes” chronic inflammation on its own, but diets high in these foods are linked with increased inflammatory markers:

Sugary drinks (soft drinks, sweetened coffees, energy drinks)
Highly processed snack foods (chips, cookies, candy)
Refined grains (white bread, many pastries)
Processed meats (bacon, hot dogs, sausages, deli meats)
Large amounts of red meat, especially when replacing plant proteins
Foods high in trans fats (now uncommon in many countries but still present in some products)
Excessive alcohol

Lauren Williams Registered Dietitian

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Foods that may help reduce inflammation

A dietary pattern matters more than any individual “superfood.”

Fruits: berries, oranges, cherries
Vegetables: leafy greens, broccoli, tomatoes
Whole grains: oats, quinoa, brown rice
Legumes: beans, lentils, chickpeas
Nuts and seeds: walnuts, almonds, flaxseed, chia seeds
Fatty fish: salmon, sardines, mackerel (rich in omega-3 fats)
Healthy fats: extra-virgin olive oil, avocado
Herbs and spices: turmeric, ginger, garlic, cinnamon

Practical tips

Fill at least half your plate with vegetables.
Choose whole grains instead of refined grains when possible.
Eat fish 1–2 times per week or include plant sources of omega-3s.
Replace sugary drinks with water or unsweetened tea.
Snack on fruit or nuts instead of processed snacks.
Use olive oil instead of butter for most cooking.

A note about “inflammatory foods”

Many foods are labeled as inflammatory online without strong evidence. For example, foods like tomatoes, peppers, or dairy are not inflammatory for most people. However, if you have a food allergy, intolerance, or certain medical conditions, specific foods may trigger symptoms for you even if they’re generally considered healthy.

Sarah Hovik, RD, MPH, Registered Dietician

Why Are Anti-Inflammatory Foods Important?

Mr. Andy De Santis, RD, MPH, Registered Dietician

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For overall mental well-being, it’s generally more effective to focus on a balanced eating pattern rather than any single food. A diet that includes plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats has been associated with better mental health outcomes.

If you’re asking because you’re experiencing persistent anxiety, low mood, or other mental health symptoms, it’s a good idea to discuss them with a healthcare professional. Nutrition can be one helpful piece of the picture, alongside appropriate medical or psychological care.