1Best: Beans
Claudia Totir//Getty ImagesFiber-rich foods prevent blood sugar spikes that cause the body to overproduce free radicals that release inflammatory messengers. Unfortunately, most of us don’t get enough; women under age 50 should aim for 25g per day, 38g for men. Over age 50, shoot for 21g for women and 30g for men. Fiber-rich beans such as cannellini, black or garbanzos are a great swap for fattier foods, such as beef.
2Best: Avocado
Cris Cantón//Getty ImagesAvocadoes are rich in inflammation-fighting antioxidants such as carotenoids, as well as heart-healthy monosaturated fats and vitamins A and E, which combat free radicals. They also contain soluble fiber, which can lower your risk for heart disease.
Advertisement - Continue Reading Below
3Best: Sweet Potato
Westend61//Getty ImagesInstead of a regular potato, swap in a sweet potato. Its bright orange color indicates that it’s packed with polyphenols, which are antioxidants that may prevent or reverse inflammatory damage caused by free radicals. They also contain about 4 grams of fiber to work toward your daily goal.
4Best: Citrus Fruit
Alexandr Sherstobitov//Getty ImagesCitrus fruits contain polyphenols which may help “turn off” the body’s inflammation switch. They also contain flavanones, which can strengthen your immune system and stave off inflammation. Add them to salads for a flavorful antioxidant kick.
Advertisement - Continue Reading Below
5Best: Leafy Greens
Westend61//Getty ImagesBring on the leafy greens such as kale, spinach, mustard, and mesclun! These veggies are rich in carotenoids and vitamins A, C, E, and K, and studies have shown that eating several servings per week may lower the risk of stomach, breast, and skin cancers and decrease the risk of heart disease.
6Best: Nuts
Claudia Totir//Getty ImagesNuts contain protein which helps keep blood sugar levels stable, preventing the release of excess insulin and the formation of free radicals. Nuts also contain insoluble fiber to keep things moving in your gut. A small handful of nuts such as almonds, walnuts or pecans or 2 tablespoons of nut butter make a heart-healthy snack.
Advertisement - Continue Reading Below
7Best: Fatty Fish
Thomas Barwick//Getty ImagesFatty fish, such as salmon, tuna, and herring are full of omega 3-fatty acids. These polyunsaturated fatty acids inhibit the secretion of compounds that trigger inflammation. Aim for 1.1 g per day omega-3s for women, 1.6 g for men, and try to eat a couple of servings of fish per week.
8Best: Berries
Westend61//Getty ImagesBerries contain high concentrations of anthocyanins, which research says may reduce inflammation and keep your brain sharp. Toss with Greek yogurt for a breakfast full of protein and antioxidants, or freeze some to snack on when you have a sweet tooth.
Advertisement - Continue Reading Below
9Best: Tomatoes
Johner Images//Getty ImagesTomatoes contain antioxidants such as vitamin C and carotenoids such as lycopene. Lycopene is associated with a lower risk of heart disease and certain cancers. Top toast with Greek yogurt, sliced tomatoes and a sprinkle of lemon zest and mint for a fresh-tasting snack.
10Best: Coffee or Tea
Getty ImagesTeas, including green, black, white and oolong, are full of polyphenols. Coffee is also rich in antioxidants that protect against cellular damage. Just be mindful of adding extras like high-fat cream or sugar.
Advertisement - Continue Reading Below
11Best: Apples
photo by Thorsten Kraska//Getty ImagesApples contain polyphenols such as flavanols and anthocyanins. Make sure to eat the skin, which also contains fiber for gut health.
12Best: Whole Grains
Arx0nt//Getty ImagesWhole-wheat bread or pasta, brown rice, barley, and oatmeal are better choices than refined grains. They contain fiber so your blood sugar won’t spike, and they haven’t been stripped of nutrients like most refined carbs. Swap brown for white when eating rice, pasta, or bread.
Advertisement - Continue Reading Below
13Best: Dark Chocolate
Westend61//Getty ImagesGet your most bang for your buck when indulging by opting for dark chocolate! It contains polyphenols such as anthocyanins and catechins.
14Lowering your inflammation can change your life!
With this all-in-one guide from Prevention, you can boost your energy, fight disease, and feel amazing in just 28 days!
$27 on Prevention Shop
Advertisement - Continue Reading Below
15Worst: Refined Carbohydrates
MirageC//Getty ImagesFoods high in refined carbs get burned up by the body quickly, which causes blood sugar levels to spike, then crash. You’ll find them in foods such as white flour, white bread, and white rice.
16Worst: Processed Meats
Steve Cicero//Getty ImagesFoods such as bacon, sausage, hot dogs, and cold cuts are high in saturated fats. They also may contain preservatives such as nitrates, which can raise levels of inflammation.
Advertisement - Continue Reading Below
17Worst: Full-Fat Dairy
Ricky Herawan / 500px//Getty ImagesLow-fat or non-fat dairy can provide calcium and protein, which helps keep blood sugar levels stable. But full fat dairy adds unnecessary fat.
18Worst: Baked Goods
Huw Jones//Getty ImagesBaked goods are refined carbs, which are broken down quickly, tiggering a blood sugar spike that increases inflammation. It’s fine to indulge occasionally, but follow the 80/20 rule: Eat non-inflammatory foods 80 percent of the time, and enjoy your favorite treats 20 percent of the time.
Advertisement - Continue Reading Below
19Worst: Sweetened Beverages
Richard Clark//Getty ImagesSoft drink, juices, hot cocoa and sweetened coffee drinks are high in added sugar, which can increase inflammation levels. Research has found these beverages are also related to increased obesity and LDL cholesterol levels.
20Worst: Trans Fat
Bill Diodato//Getty ImagesNo foods are truly off-limits, but trans fats (also called partially hydrogenated oils) are fats that are chemically altered to remain solid at room temperature. They raise inflammation and increase risk for heart disease, so steer clear of them as much as possible. This includes margarine and shortening, processed snacks, fried foods, and store-bought baked goods.

Arricca Elin SanSone is a writer, editor, and content creator who specializes in lifestyle and gardening. With a background in health reporting, she applies these same research skills when writing about the science of growing things. She trials new plants in her expansive garden, and her houseplant collection consists of 60+ varieties. Arricca has written thousands of articles for publications such as Country Living, House Beautiful, Good Housekeeping, Prevention, VERANDA, Southern Living, and more. She’s happiest when digging in the dirt, baking, or spending time with the people and dogs she loves.
Advertisement - Continue Reading Below
Advertisement - Continue Reading Below
Advertisement - Continue Reading Below