Chronic inflammation can “confuse” your hunger indicators and the hormones that regulate your metabolism. When your body is inflamed, this can also effect your insulin resistance and cause you to retain water weight.
According to research published in the journal Diabetes, there’s a connection between high levels of inflammatory indicators and future weight gain. Consuming specific anti-inflammatory foods help to reduce inflammation.
Salmon
Fat is the main component in your body’s inflammation-balancing substances, which are called prostaglandins. Some prostaglandins reduce inflammation and others encourage it. To increase prostaglandins, it’s important to eat more foods that are rich in omega-3 fatty acids, like wild-caught salmon. Salmon contains both EPA and DHA; these are the same compounds in other fatty fish like tuna. Omega-3 fatty acids can also lower your inflammation levels and reduce LDL or “bad” cholesterol. Omega-3s also reduce triglycerides, which cuts down on inflammation.
Flaxseeds
If you don’t like fish, you can get your omega-3 fatty acids from flaxseeds. Flax has the highest natural concentration of vegetarian omega-3s, according to the Cleveland Clinic. You can sprinkle flax seeds on your yogurt or add them to a smoothie.
Curry
Turmeric is the ingredient makes curry yellow. Curry is also yellow because of the bioflavonoids. According to University of Texas research, turmeric suppresses NF-kappa B, which is a compound that regulates the immune system-regulation protein the encourages inflammation.
Blueberries
Blueberries is a healthy source of bioflavonoids, substances that have both anti-inflammatory and antioxidant characteristics. When your body is exposed to less free radicals, you’ll have less inflammation.
Edamame
Edamame reduces inflammation in a number of ways since the food is high in isoflavones and omega-3 fatty acids. When you eat edamame, you’ll experience lower C-reactive protein levels; these proteins are an indicator of inflammation.
Green Tea
Other blends of tea are effective, but green tea is more active in anti-inflammatory agent since it has a high flavonoid content, according to a 2012 study from India.
Nuts
Nuts like almonds and walnuts make great snacks because they are filled with protein, good fat, and also contain omega-3s. However, it’s important to snack sparingly, since nuts still contain fat and calories and can lead to unwanted weight gain if you consume too many.
Green Leafy Vegetables
Kale, lettuce, and spinach are great for reducing inflammation due to their fiber content. Fiber helps to regulate your blood sugar and helps your body eliminate waste. Greens are also high in vitamin C, which cuts down on inflammation and fights aging.
Olive Oil
Instead of cooking your food in butter or canola oil, try olive oil. The antioxidants in olive oil can improve your health by helping to lower your blood pressure and encouraging blood circulation. Be sure to get the highest quality olive oil that doesn’t contain fillers like canola or vegetable oil.
Berries
Strawberries, blueberries, and raspberries are high in antioxidants. These substances are key for fighting inflammation. Berries make a great snack and can be used as a topping for yogurt. You can also make a smoothie with berries and protein powder. This smoothie is protein-rich and filled with nutrients that will help you lose weight.
Avocado
Avocado is full of healthy fats and also combats inflammation, so if you’re a fan of guacamole and avocado toast, you’re in luck. Avocadoes have an impressive amount of potassium, magnesium and fiber, which aid in weight loss. One study revealed that having a slice of avocado with a hamburger will give you lower levels of inflammatory markers like IL-6 and NF-kB than eating a hamburger without this superfood.
When you’re following an anti-inflammatory diet, there are also certain foods you should limit or avoid. For instance, red meat, margarine, beverages like soda and fruit juices, fried foods, and simple carbohydrates like white bread, pasta, bagels, and crackers all serve to increase inflammation
