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How to Control Inflammation with Diet

April 15, 2011 Print This ArticleShare

Author: Michael Greeves

Inflammation in the body has been associated with many different ailments and diseases, but most people do not understand that their diet and nutrition can have an effect. Inflammation can come with injury or illness, or it is sometimes a result of unhealthy weight and eating habits. No matter where it comes from, eating certain foods will help keep inflammation to a minimum.

Healthy Weight

Keeping your ideal healthy weight will go a long way towards avoiding high inflammation levels. Excess body fat secretes hormones that actually add to increased inflammation in the body. Therefore, the heavier you get, the more you suffer from this unhealthy condition. Just eating less food will ultimately have the effect of lowering these levels in most overweight people as they shed pounds of body fat. The right diet and nutrition can bring this change to pass.


There is no need to cut fats completely out of the diet to reduce inflammation. Correct diet and nutrition makes it important to stay away from saturated and trans-fats such as those found in many fried food and in margarines. Avoid Omega-6 fatty-acids and try to get more Omega-3 fatty acids such as those found in fish oil and fatty fish like salmon. Even extra virgin olive oil can be used as a healthy fat in a low-inflammation diet.


Proteins should be carefully monitored to get the best diet and nutrition for avoiding high levels of inflammation. Red meats are particularly harmful in this respect, and extra-lean protein such as fish or chicken is the best. Getting high quality protein with low unhealthy fats is a key concept to remember.


Refined sugars and processed carbohydrates are very good at adding to high levels of inflammation. That makes adding more whole grains and reducing processed foods an important target in diet and nutrition for people who want to reduce these levels. Brown rice, bulgur wheat, and steel cut oats are good choices of healthy carbohydrates.

Vegetables and Fruits

Fruits and vegetables generally belong to a low-inflammation category of foods. That being said, some are better than others. Especially good are green onions and garlic; broccoli, cauliflower and Brussels sprout; all types of greens, bell peppers, cabbage and spinach. Citrus fruits, apples, tropical fruits and berries can all have the effect of lowering inflammation.

Herbs and Spices

Seasonings are so important to lowering inflammation that many people have experienced improved levels without changing anything else. Herbs that help with this diet and nutrition project include oregano, basil, rosemary, thyme and mint. Spices like cayenne or chili peppers, cloves and cinnamon can improve levels as well.

Eating for good diet and nutrition does not need to mean eating boring or tasteless foods. By exploring all the variety of choices available, you can even come up with a more fun menu with more exciting foods. In the meantime, if you eat to lower your inflammation levels, you will likely arrive at or maintain a healthy weight. Any changes you need to make to your diet will pay off in dividends of improved health and a more enjoyable life.

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