In a post appearing on Rodale Wellness , Dr. Gary Kaplan, DO writes about eleven foods he recommends to fight inflammation. He also advises foods that should be avoided, as they encourage inflammation.

Dietary Inflammation Fighters

When it comes to fruits and vegetables, Dr. Kaplan says to eat nine servings of fruits and veggies daily. He defines a serving as either a half cup of cooked vegetables or fruit, or a full cup that is uncooked.  

Along with eating vegetables, Dr. Kaplan says to include four servings a week that are crucifers and alliums. Crucifers are crunchy veggies like cauliflower, Brussels sprouts, and broccoli. Examples of alliums foods include onions, garlic, and scallions.

Another suggestion includes eating  at least twenty-five grams of fiber per day. Foods that have fiber contain phytonutrients, which have anti-inflammatory properties. You can get fiber by eating oatmeal, barely, okra, onions, eggplant, and even bananas.

Foods that contain omega-3 fatty acids are another important source of anti-inflammatories.  For instance:

  • Walnuts
  • Beans like kidney beans, soybeans, and navy beans
  • Cold-water fish such as  trout, anchovies, herring, salmon, mackerel

Dr. Kaplan advocates that, when it comes to fish, consumers should eat cold-water fish at least three times weekly. However, he has the opposite advice when it comes to red meat. Only consume red meat once a week. Also, when you do, include spices, tart herbs, and fruit juices that are unsweetened in the marinade. This will help offset the toxins created during the cooking process.

Other advice?

  • When cooking, use oils that are rich in healthy fats like virgin or extra-virgin olive oil or canola oil.
  • Snack twice daily on health foods such as carrots, nuts, celery, or Greek yogurt.

Foods to Avoid

The kinds of foods to avoid include refined sugars, processed foods, and foods that contain trans fats. These foods are not helpful for fighting inflammation.

Want to learn more about which foods have anti-inflammatory properties? Read the full article here:  “11 Food Rules for the Ultimate Anti-Inflammatory Diet.”