1. Yogurt
Yogurt is delicious, versatile, and great for your overall health. This probiotic-rich food offers a myriad of health benefits. It's loaded with protein, great for your gut, and, according to best, perfect for fighting inflammation.
"Eating more probiotic-rich foods [like yogurt] can help reduce inflammation in the body," Best notes. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body." Noted!
2. Berries
Looking for the perfect, nutritious topping for that yogurt? Look no further than fiber-rich berries. These small but mighty fruits can do wonders for your body thanks to the fact that they pack in antioxidants and help fight inflammation.
Best recommends blueberries, in particular. "The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight," she says. Additionally, blueberries offer up a healthy dose of vitamin C. "It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body," Best adds.
3. Edamame
If you're craving a crunchy, salty snack but trying to lose weight, put those processed foods down. Edamame is a nutritious, anti-inflammatory choice that both your body and taste buds will love. These beans are high in protein, fiber, and healthy proteins called isoflavones, which work to reduce inflammation.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," Younkin says. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." Perfect!
4. Leafy greens
Speaking of vegetables, we can't forget the importance of incorporating a steady supply of leafy greens into your diet. Options like spinach, kale, and Swiss chard are great for your health for a number of reasons. Packed with antioxidants, vitamins, and minerals, they're especially great at keeping inflammation at bay and aiding weight loss.
"Spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and phytonutrients. They can reduce inflammation and support weight loss by offering low-calorie, nutrient-dense options," Singh says. They all make a perfect base for nutrient-rich salads!
5. Fatty Fish
If you really want to fight inflammation, it helps to make healthy swaps in your diet. For example, red meat is one tasty but potentially detrimental protein source that could worsen chronic inflammation; switching it out for fatty fish is one great way to prevent this. Options like salmon, mackerel, and trout are packed with omega-3 fatty acids that are renowned for their anti-inflammatory properties, as they help reduce the production of inflammatory molecules in the body.
"Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. They can help reduce inflammation in the body and potentially prevent weight gain by improving insulin sensitivity," Singh says. Adding fatty fish to your diet could not only alleviate inflammation, but also work to maintain metabolic health and promote weight loss.
6. Nuts
Snack time again! Like edamame, nuts are an amazing alternative to your go-to processed snack. These satiating superfoods are high in fiber and healthy fats, making them a perfect anti-inflammatory pick.
"The best snacks are those that contain two qualities; low in calories and rich in satiating nutrients; fiber and protein," Best says. She recommends whipping up some homemade trail mix with nuts and dried berries for the ultimate tasty, healthy option. "Trail mix is one of my favorite snacks, especially while on the go, because it provides a quick source of protein and fiber." We'll definitely start making our own! But even on their own, nuts are always a good idea.