When considering a diet that will truly improve your overall health, it's worth considering adding anti-inflammatory foods to your diet.

As registered dietitian nutritionist and health columnist Sophie Janvier notes, there are numerous scientifically proven benefits of an anti-inflammatory diet. "More energy, better digestion, less joint pain, more stable blood sugar levels, and maintaining a healthy weight," says Janvier. "It's ideal for disease prevention, as well as for conditions like endometriosis, eczema, and acne."

Abigail Collen, RD, RD, coordinator of outpatient clinical nutrition at Mount Sinai, adds that acute inflammation is essential for normal bodily function, as it signals our immune system to respond to stress. The problem arises when this inflammation becomes chronic. "Chronic inflammation damages cells, tissues, and organs," says Collen. "It creates the preconditions for diseases such as cardiovascular disease, diabetes, chronic kidney disease, MASLD, and others."

She also explains that individual foods don't cause inflammation. The real causes of inflammation are eating habits that contain too many calories, too much sugar, or too much saturated fat. "Food can cause inflammation in a variety of ways," agrees Kara Kash, a registered dietitian and head of nutrition at Factor. "For example, some high-sugar foods cause sharp spikes in blood sugar, which leads to a buildup of inflammatory substances in the body. While some highly processed fats cause cellular damage and intestinal irritation."

Buckwheat

"It's the new quinoa," says Janvier. "This ancient grain is all the rage right now. And we understand why: it's rich in fiber, antioxidants, plant-based protein, and it's gluten-free." Fiber allows us to favorably "feed" the beneficial bacteria in our microbiota, which then produce anti-inflammatory substances. And that's not all: thanks to its fiber content, this grain has a lower glycemic index than rice or pasta.

Kefir

"This fermented drink contains natural probiotics, meaning live bacteria that populate our microbiota, helping it become richer and more diverse," says Janvier. "However, a healthy microbiota has many beneficial effects on our health: it improves digestion, strengthens the immune system, improves skin, and enhances mental health... When the microbiota is disrupted, it contributes to increased intestinal permeability and, consequently, the penetration of endotoxins into the blood, which triggers an inflammatory response."

Dark chocolate with 85% cocoa

"I say it loud and clear: chocolate is good for you," says Janvier. The key is to choose chocolate with a high cocoa content (at least 85%!) and not too sweet. It's the cocoa content that determines its beneficial properties. It's a true powerhouse of nutrients, containing one of the highest levels of antioxidants, minerals, fiber, and theobromine, an anti-inflammatory compound, in the plant kingdom. Don't panic if you have acne; 4 pieces of dark chocolate with 85% cocoa won't cause any problems. Milk or white chocolate, on the other hand, are too sweet and can promote inflammation.

Extra Virgin Olive Oil

The benefits of olive oil seem limitless, and according to Kash, it's a true powerhouse of nutrients, especially extra virgin olive oil. "It contains several powerful compounds, including oleocanthal, which exhibit strong anti-inflammatory properties," she says. And it adds flavor to any dish, so you get something both healthy and delicious.

Sardines

Canned fish isn't just trendy right now; it's packed with nutrients that make all our meals even healthier. Sardines, in particular, have significant anti-inflammatory properties, says Kash, as they're rich in omega-3 fatty acids. She explains that omega-3s signal the body to produce compounds and turn off inflammatory processes. Plus, sardines are often packaged with extra-virgin olive oil, so you get additional anti-inflammatory benefits.

Leafy Greens

You can never go wrong with leafy greens. Kash says they're rich in antioxidants like polyphenols and flavonoids, which neutralize free radicals that cause stress and inflammation and help boost the immune system overall. Colleen adds that they're also rich in omega-3 fatty acids.

Turmeric

Kash explains that turmeric contains a special type of polyphenol called curcumin, which is known for its anti-inflammatory properties (and is what gives the spice its bright yellow color). "Curcumin acts as a shield, helping to turn off inflammatory signals within cells," she says. "Combining it with a pinch of black pepper helps the body absorb all its natural benefits."

Fatty Fish

Like leafy greens, Colleen says, fatty fish is rich in omega-3 fatty acids and can help with inflammation. It's also rich in antioxidants, which she says help prevent oxidative stress, which causes damage to our cells, tissues, and organs due to chronic inflammation.