Inflammation in the body can cause or contribute to many debilitating, chronic illnesses—including osteoarthritis, rheumatoid arthritis1, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer2. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles. Here, I share some of my top ways to optimize your diet, plus my go-to anti-inflammatory foods. To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup). For an extra punch, add anti-inflammatory herbs and spices—such as turmeric and ginger—to your cooked fruits and vegetables to increase the benefits. Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer. If you like the taste, I recommend eating a clove of garlic a day. You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds4 formed during cooking. Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement. Low-fat fish such as sole and flounder, may also have anti-inflammatory benefits. Virgin and extra-virgin olive oil (organic if possible) are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil. Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance7 (which can lead to type-2 diabetes), raised uric acid levels7, raised blood pressure8, increased risk of fatty liver disease8, and more. A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots. And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
