Inflammation is a condition in which a part of the body becomes swollen, hot, painful or reddened, in reaction to an injury or infection. Continued inflammation can result in premature aging and diseases, including those referred to as autoimmune disorders. What I’ve discovered, through the teachings of Anthony William and by switching to a plant based diet, is that the underlying causes of inflammation, when not due to an injury, are pathogens such as viruses.
I healed from years of chronic pain and the shingles virus, which had attacked my sciatic nerves, by eating fruits, vegetables and herbs that not only soothed the inflammation but killed off the viruses. What I’ve continued to learn about my health is that when I do get a slight injury, my body reacts with an inflammatory response still.
I am grateful that I know how to deal with inflammation.
Three times, in three years, I’ve injured myself slightly. And every time, it’s my left leg that suffers as an inflammatory response is triggered. This time I tangled with the front door, loaded down with bags of groceries, and lost my balance. As I fell, I threw myself forward toward a nearby chair, preferring to fall onto a cushioned seat, rather than onto the floor.
I’d love to see a slow-mo replay of that move! I successfully, albeit awkwardly, landed with a thump in the chair…and twisted my left knee in the process. This poor leg, that I call Darling with a mix of affection and exasperation, seems to be the weakest part of my body. The shingles virus affected it horribly, causing a great deal of pain over the years. After my graceless plop into the chair, I scanned my body, mentally, checking for injuries. Other than mild pain around the left knee, I seemed to be okay. However, within days I felt the tell-tale signs of inflammation in that leg. They included heat around the joint, muscle soreness and tightness, spasms, and pain. I began to limp.
I’m not a doctor or nurse, however, I do know my body well. And although I have healed from so much, this leg continues the recovery process. It reacts to stress by succumbing to inflammation. Thankfully, I can speed up the healing process by turning to foods that fight inflammation.
Fruits that Fight Inflammation
First of all, when dealing with inflammation, whatever the cause, avoid wheat and dairy products. Both foods can aggravate and increase inflammation in the body.
Add these fruits, as many servings as possible during the day:
- berries – all kinds
- melons – all kinds
These can be eaten fresh or added to salads and combined in a variety of ways in smoothies. While oranges don’t make the list, for fighting inflammation, they are great for soothing body pains. I add them to smoothies and salads or eat them on their own.
Vegetables that Fight Inflammation
Add these veggies to eliminate inflammation:
- cruciferous vegetables – all kinds
- leafy greens
These foods can be eaten raw or cooked. My favorite anti-inflammatory meal includes steamed veggies, from the list above, with a fresh salad incorporating the rest of the list and pomegranate seeds tossed on top.
Herbs that Fight Inflammation
And finally, include these anti-inflammatory herbs and wild foods, in the form of fresh, tea, capsules or tinctures:
- aloe vera
- burdock root
- cat’s claw
- chaga mushroom powder
- hemp seeds
- honey (raw, organic)
- lemon balm
- nettle leaf
Many of these can be taken in capsule or tincture form, however it works well to create tea blends and sip on the hot drink throughout the day. Combine dried burdock root, lemon balm and nettle leaf in a single large cup, add very hot water, and steep for 15 minutes. Stir in a spoonful of raw organic honey to receive the healing benefits from four inflammation fighting foods. Cinnamon and cloves can be added to chicory for a savory hot drink. Turmeric and cinnamon, combined with dairy free almond or coconut milk, makes a soothing anti-inflammatory drink.
Sample Anti-inflammatory Menu
When I realized inflammation had settled around my left knee, I focused on consuming foods from the lists above. Here’s what a day of meals looks like:
Breakfast – 12 ounces of celery juice, 32 ounce smoothie (frozen berries, mango and pineapple, bananas, kiwi, grapes, pomegranate seeds, fresh aloe vera gel, teaspoon each of chaga mushroom powder and hemp seeds)
Lunch – plain baked potato with cooked cauliflower, salad of leafy greens, cucumbers, radishes and pomegranate seeds
Dinner – steamed veggies (potatoes, white and sweet, and asparagus), salad of leafy greens, cucumbers, radishes and pomegranate seeds.
Snack – fruit salad, mixing all the fruits from the list together.
During the day, I drank plenty of water and cups of hot tea, combining dried herbs together and throwing in several cranberries. I took cat’s claw and turmeric in capsule form, increasing my usual dosage. Several times during the day I iced the knee, to ease pain and reduce heat in the muscles.
List in hand, I headed to the grocery store and purchased as many of the healing foods as possible. I noticed improvement within 6 hours of including anti-inflammatory foods in my diet. After a couple of days of eating these foods, primarily, I am well on my way to being back to normal.
And this is what I’ve learned, finally. Because even a slight injury seems to trigger an inflammatory response, especially in my left leg, I need to be including foods from this list regularly, rather than waiting until I feel inflammation. I do eat lots of potatoes, celery and cilantro, and berries go into my smoothies most mornings. However, I want to be more intentional, more consistent, about eating these healing foods.
I’d rather be proactive. And perhaps someday, a little bump or tumble won’t set Darling off!
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12 thoughts on “30 Foods That Fight Inflammation”
This is a great post. So helpful. Am going to print it out for my mum who is about to have a knee operation.
Thank you so much.
Thank you! These foods will help her to heal more quickly!
I didn’t know you could eat potato and asparagus raw! You learn something new everyday as the saying goes. I know someone who has inflammation problems, will send this on.
You can! It’s also okay to steam them together in a pressure cooker or steamer.
Thank you for this post. I had no idea these foods helped with inflammation. I will have to pass this on. My husband had Crohn’s disease I’m sure this could help him.
It’s amazing, the healing power of food!
Great post I know I have been watching what I eat more and really trying to find healthy foods for myself.
Wonderful! I’m discovering health is my greatest wealth!
I love fruit of any kind, so this makes it easy for me! haha thank you for sharing!!
Fruit is amazing for us! Glad you enjoy.
Inflammation is a problem that many people have, but not many know about. This is a great post! Thank you!
You are right! And we think we just have to live with inflammation. I’m grateful that changing my diet has greatly reduced inflammation throughout my body!