Managing Inflammation the Natural Way: Five Dietary Interventions to Try

While many naturally associate inflammation with negative health outcomes, the topic is actually much more nuanced than that. Inflammation is simply part of how the body works, and while too much of it can be bad, the process exists to heal injuries, fight infection, and deal with a plethora of other issues. 

In this sense, it’s not something you should want to eradicate completely. Instead, the focus should placed on reducing chronic inflammation – a constant state where it remains at unsafe levels. 

In this article, you’ll learn about five natural dietary components that help maintain a normal baseline level of inflammation, without the need to take traditional medications.

Image Credit: Pexels

1. Omega-3 Fatty Acids

Unfortunately, omega-3 fatty acids are something far few people consume in adequate amounts, mostly because they’re not found in a wide selection of foods. 

Omega-3 fatty acids have wide-reaching anti-inflammatory effects on the body, helping it regulate the production of the molecules that control levels of inflammation. 

Key sources include fatty fish like salmon and mackerel (or an algae-based supplement if you follow a plant-based diet) as well as flax seed and avocado. 

2. Turmeric and Curcumin

Turmeric, a natural spice most commonly used in Indian cooking, contains a compound called curcumin which has been found to have anti-inflammatory properties. It’s what’s known as a polyphenol, which are special chemicals found in plants that are both antioxidant and anti-inflamatory.  

You can consume more turmeric by prioritizing meals that use it, but you could also take it as a supplement. 

3. Vitamin D

Vitamin D is one of the most important nutrients in the human body, and it plays a key role in regulating inflammation. 

Our primary source of vitamin D is the sun, and you can also take it in supplement form. Many foods, such as milk (including plant-based milk) and cereals, are also fortified with vitamin D.

4. Ginger

Ginger is another ingredient with a long history of being used for its potential ability to reduce inflammation in the body. Research is still ongoing to determine the extent of the effects, but it contains 400 natural compounds, many of which may contribute. 

Ginger is a staple ingredient for many dishes from all over the world, so you should have no problem finding meals where you can include it. Like turmeric, you can also buy ginger in supplement form (capsules). 

5. Green Tea

And finally, there’s green tea – a beverage known for being rich in antioxidants, some of which have anti-inflammatory properties. One of the most researched antioxidants in green tea is epigallocatechin gallate (EGCG), which is thought to have considerable effects on inflammation.

You can find green tea in any supermarket or drug store, and you can buy it in tea bags or as loose leaves. The latter option tends to be of higher quality, but you’ll need to buy a tea strainer to go with it. 

Wrapping Up

This article has provided you with a brief overview of how you can work to balance your level of inflammation through diet. Of course, this is only scratching the surface: be sure to delve into some more in-depth sources to gain a deeper understanding, and ask your doctor first for advice before taking anything.