Best & Worst Foods for Driving Inflammation


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Best/Worst foods to eat that drive inflammation – Dr. Jason Jones Elizabeth City, Chiropractor

Inflammation is one of the ways your body protects itself from foreign invaders. More so, it helps defend the body from illness. But, sometimes, you may experience inflammation even without a foreign invader, and that’s when it is linked to an increased risk of diseases like heart diseases, diabetes, and obesity. So you can easily say, inflammation can be both good and bad, depending on the situation.

However, one interesting thing is that your diet influences inflammation in your body. Some foods have anti-inflammatory effects and you can add them to your diet to reduce your risk of illness. But some other types of food can trigger and worsen inflammation.

Hence, it is important to note these different types of food so you can combat inflammation effectively, especially when it persists day in and day out.

Best foods to fight inflammation

Here are some anti-inflammatory foods you can add to your diet:


Berries are loaded with minerals, vitamins, fiber, and antioxidants called anthocyanins. These antioxidants help fight inflammation and reduce your risk of developing diseases.

Some common types of berries you can add to your diet include strawberries, raspberries, blueberries, and blackberries.


Broccoli is a highly nutritious vegetable that contains antioxidants like sulforaphane, which offer anti-inflammatory effects.

Several studies have shown that eating cruciferous vegetables like broccoli have been associated with a reduced risk of cancer and heart diseases.

Fatty fish

Fatty fish contains the omega-3 fatty acids EPA and DHA, which helps to reduce inflammation that can lead to heart disease, metabolic syndrome, kidney disease, and diabetes.

Basically, your body metabolizes the omega-3 fatty acids to yield protectins and resolvins, and these compounds have been studied to show anti-inflammatory effects.

Other good foods that fight inflammation include:

  • Green tea
  • Avocados
  • Mushroom
  • Peppers
  • Turmeric
  • Grape
  • Dark chocolate and cocoa
  • Extra virgin olive oil
  • Cherries
  • Tomatoes

Worst foods to eat that drive inflammation

In addition to eating nutritious anti-inflammatory foods, it is also important to avoid or limit the consumption of foods that promote inflammation, including:

Added sugar

Added sugar is one of the major contributors to inflammation. It increases your risk of developing chronic diseases like diabetes, obesity, and heart disease.

You can find these sugars in sneaky places like salad dressings, soft drinks, cookies, cakes, chocolate, sweet pastries, candy, and savory snack foods.

Refined carbohydrates

Refined carbs have a low amount of fiber due to processing, and they have been studied to elicit a quicker and greater effect on blood sugar.

Basically, the fiber in carbs helps improve blood sugar control, promote fullness, and feed the beneficial gut bacteria.

But eating foods that are primarily composed of refined grains or flour, including pasta, bread, and white rice, can put trigger inflammation and increase the risk of type 2 diabetes, obesity, and metabolic syndrome.

Other worst foods that drive inflammation include:

  • Red meat (steaks, burgers) and processed meat (sausage, hot dogs)
  • Trans fats, such as margarine, partially hydrogenated vegetable oil
  • Fried foods, such as fried chicken, donuts, French fries, egg rolls, mozzarella sticks

Do your best to keep a check on your diet to prevent diseases associated with inflammation. Eat more anti-inflammatory foods to support your health. You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC to learn more about anti-inflammatory foods to add to your diet.

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