So much of what I treat in practice traces back to one root: chronic inflammation. The good news is that food is one of your most powerful tools to calm it — and what you eat every day can either steady your immune system or quietly keep it on high alert.

There are three groups of foods worth knowing:

  • Anti-inflammatory foods lower the wear and tear on every system in your body, including your immune system, and can ease symptoms in conditions like arthritis and inflammatory bowel disease.
  • Inflammatory foods do the opposite — fueling symptoms that range from eczema, asthma, and food sensitivities to worsening heart disease and rheumatoid arthritis.
  • Antioxidant-rich foods combat oxidative stress — the daily cellular "rusting" caused by stress, environment, and processed food that accelerates aging and disease.

Lean into the first and third groups, ease off the second, and you give your terrain a real foundation to heal on.

Top anti-inflammatory foods to add

  1. Salmon and other omega-3-rich fatty fish
  2. Probiotic foods like yogurt and kefir
  3. Olive oil
  4. Sour cherries
  5. Walnuts and other tree nuts
  6. Peppers
  7. Ginger
  8. Turmeric
  9. Leafy greens and cruciferous vegetables like broccoli and bok choy
  10. Berries such as blueberries

Foods to limit (the most inflammatory)

  1. Sugar
  2. Excess salt
  3. Refined cooking oils
  4. Trans fats
  5. Red meat
  6. Processed meats and cold cuts
  7. Refined carbohydrates
  8. Artificial sweeteners and flavorings (aspartame, saccharin, MSG)
  9. Alcohol
  10. Conventional dairy

Antioxidant-rich foods to add

  • Small red beans
  • Wild and cultivated blueberries
  • Red kidney beans and pinto beans
  • Cranberries
  • Artichokes
  • Blackberries
  • Raisins

Making it doable

Changing how you eat can feel overwhelming, especially if your favorites land on the "limit" list — so start with simple swaps. If you crave something sweet, reach for fruit; frozen berries straight from the freezer make a lovely stand-in for ice cream, and fresh ones brighten everything from salads to sauces. Aim for fish a couple of times a week, and lean on antioxidant-rich beans like kidney or pinto. Have fun with it — explore Mexican, Indian, or Chinese recipes built around these very foods. Small, consistent choices are what move the needle on inflammation over time.