If you’re on a path to weight loss, you’re probably focusing on making changes in two major areas: your exercise routine and your diet. It’s no secret that a balanced diet plays a central role in weight management—and it’s also crucial when it comes to keeping inflammation at bay. Inflammation is your body’s natural response to pain and injury, but when it becomes chronic, it can lead to a plethora of health issues, including unwanted weight gain or difficulty losing weight. The good news is that there are plenty of anti-inflammatory foods that can serve as allies in your health journey.
We spoke to health experts Trista Best, Dr. Tez Pratap Singh, MD, Michelle Saari MSc, RD, at EHealth project, and Paulina Lee, a registered gut health dietitian and founder of Savvy Stummy, LLC to learn about a few of the best options, from proteins to leafy greens. Find their top recommendations below.
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1. Fatty Fish
If you really want to fight inflammation, it helps to make healthy swaps in your diet. For example, red meat is one tasty but potentially detrimental protein source that could worsen chronic inflammation; switching it out for fatty fish is one great way to prevent this. Options like salmon, mackerel, and trout are packed with omega-3 fatty acids that are renowned for their anti-inflammatory properties, as they help reduce the production of inflammatory molecules in the body.
"Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. They can help reduce inflammation in the body and potentially prevent weight gain by improving insulin sensitivity," Singh says. Adding fatty fish to your diet could not only alleviate inflammation, but also work to maintain metabolic health and promote weight loss.
2. Sweet Potatoes
While processed white potatoes can be detrimental to weight loss goals, sweet potatoes are a nutritious carb that can boost your immunity, reduce inflammation, and help you shed some pounds. "Sweet potatoes are a nutrient dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Richards tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
Additionally, sweet potatoes offer anti-inflammatory benefits, making them a great choice for your gut health as well. The beta-carotene in sweet potatoes has been shown to fight inflammation. So, if you're looking for a delicious way to reduce inflammation, add some sweet potatoes to your plate!
3. Ginger
Saari says that ginger is renowned for its unique taste and health advantages. Ginger is infused with gingerol, a compound renowned for its robust anti-inflammatory and antioxidant attributes.
"Ginger can contribute to weight loss by enhancing thermogenesis, which increases metabolism and fat burning, and by helping control appetite. Its antioxidant properties are also beneficial in reducing the risk of chronic diseases associated with aging, as they help combat oxidative stress. This makes ginger a valuable addition to a diet aimed at reducing inflammation, supporting weight loss, and lowering the risk of age-related diseases," she notes.
Including ginger in the diet, whether through teas, culinary use, or supplements, offers a flavorful and health-promoting option for those seeking natural ways to combat inflammation, support weight loss, and potentially mitigate the impact of aging on health.
4. Leafy Greens
When it comes to inflammation-fighting foods, we can't forget the importance of incorporating a steady supply of vegetables like leafy greens into your diet. Options like spinach, kale, and Swiss chard are great for your health for a number of reasons. Packed with antioxidants, vitamins, and minerals, they're especially great at keeping inflammation at bay and aiding weight loss.
"Spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and phytonutrients. They can reduce inflammation and support weight loss by offering low-calorie, nutrient-dense options," Singh says. They all make a perfect base for nutrient-rich salads!
5. Berries
Looking for the perfect, nutritious snack or yogurt topping? Look no further than fiber-rich berries. These small but mighty fruits can do wonders for your body thanks to the fact that they pack in antioxidants and help fight inflammation.
Best recommends blueberries, in particular. "The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight," she says. Additionally, blueberries offer up a healthy dose of vitamin C. "It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body," Best adds.
6. Broccoli Sprouts
Lee says that broccoli sprouts are one of the best anti-inflammatory vegetables for a slimmer figure. "Broccoli sprouts are a powerhouse of nutrition filled with fiber, vitamin C, and sulforaphane. Sulforaphane is a compound in cruciferous vegetables with antioxidant, anti-inflammatory, and anti-cancer properties," she notes. "One study showed that eating broccoli sprouts reduced several inflammatory markers in overweight individuals." The antioxidants in cruciferous vegetables are also helpful for looking years younger.
She adds that "antioxidants from sprouts have the ability to fight against oxidative stress, neutralize free radicals that can cause damage to cells, and decrease inflammation and metabolic disease risk." Plus, broccoli sprouts are easy to find, convenient to cook, and can be added to your sandwiches, on top of your avocado toast, or tossed into a salad or smoothie.
7. Yogurt
Yogurt is delicious, versatile, and great for your overall health. This probiotic-rich food offers a myriad of health benefits. It's loaded with protein, great for your gut, and, according to best, perfect for fighting inflammation.
"Eating more probiotic-rich foods [like yogurt] can help reduce inflammation in the body," Best notes. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body." Noted!
