The 7 Anti-Inflammatory Foods That Can Prevent Cancer, Type 2 Diabetes and Heart Attacks , Gastroenterologist Reveals

While you may think following a new fad diet may improve your health, a gastroenterologist has revealed the seven best anti-inflammatory foods you should incorporate into your meal plans to reduce the risk of cancer, Type 2 diabetes, heart disease and brain damage.

Chronic inflammation is typically defined as a prolonged immune response that stays activated long after an initial threat, such as an infection or injury or even when no threat exists. Over time, this kind of inflammation can damage healthy tissues, organs and DNA, paving the way for chronic conditions.

However, according to Dr Trisha Pasricha, an National Institute of Health-funded internal medicine physician and Harvard Medical School Professor, consuming foods rich in vitamins, beta-carotene, polyphenols, omega-3 fatty acids and fiber can help reduce inflammation and maintain long-term health.

Anti-Inflammatory Foods You Should Eat Regularly

1. Whole Grains and Olive Oil

To fight inflammation, Dr Pasricha recommends eating whole grains such as millets (ragi, jowar, bajra), brown rice, quinoa, barley, sorghum as they are rich in compounds such as flavonoids and polyphenols which can neutralize free radicals that cause cellular damage and inflammation.

Additionally, high fiber content in these grains also slows sugar absorption, preventing spikes that trigger inflammation as well as supports heart health and metabolism.

Furthermore, regularly cooking meals in olive oil, known for its strong anti-inflammatory properties, can aid the body in combating chronic inflammation linked to conditions such as arthritis, heart and brain health through its high polyphenol and oleocanthal content.

2. Fatty Fish

Omega-3, a powerful inflammation fighter, is mostly found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies and plant-based foods such as spinach, soyabeans and fenugreek.

The World Health Organization (WHO) and NIH recommend consuming 0.25 to 2 grams of fatty fish (two servings) every week or about 10 grams of plant-based omega-3 foods to maximize the benefits of the nutrient.

3. Vitamin-C Rich Fruits

Ascorbic acid, also known as vitamin C, is a strong antioxidant that is known to help maintain cellular wear and tear which can help prevent the growth of cancerous cells in the body. Dr Pasricha recommends consuming foods such as oranges, amla (Indian gooseberry), guava, green chilies, bell peppers, green chilies and lemons.

Apart from this, Vitamin-C rich foods also boost immunity, skin health, and collagen production. Doctors recommend consuming of raw or lightly cooked options on a regular basis for optimal nutrient absorption.

4. Nuts and Seeds

Quick snacks that include walnuts, almonds, pistachios and chia seeds are rich in unsaturated fats, fiber, antioxidants (vitamin E, selenium) as well as magnesium that can reduce inflammation across the body. Consuming about 30 grams of nuts and seeds daily can help manage conditions such as arthritis, heart disease and diabetes.

5. Probiotic Foods

A healthy population of beneficial bacteria (flora) found in probiotic foods such as yogurt, kimchi, buttermilk, kombucha, sourdough bread and pickles in the intestines can help keep inflammation at bay.

However, experts also warn that not all fermented foods have probiotics and it is important to check labels to ensure live microorganisms are listed in the ingredients.

6. Green Leafy Vegetables

Packed with vitamins A, C, and K, fiber, iron magnesium, green vegetables such as spinach, fenugreek, moringa (drumstick leaves), mustard greens and curry leaves are known to support bone health, improve liver function, aid digestion, promote metabolism and reduce bloating, all of which can help fight against chronic inflammation and improve organ health.

7. Green, Black Tea or Black Coffee

Green tea, black tea and coffee are known to contain anti-inflammatory antioxidants including polyphenols and flavonoids. While green tea is often noted to have slightly superior anti-inflammatory effects, coffee provides antioxidants which can reduce the risk of neurodegenerative diseases and certain cancers including liver and colorectal.