Eat These Veggies to Fight Inflammation: What Dietitians Recommend

Ever heard people talk about “lowering inflammation” in your body? It’s not just a fancy term.

It’s about fighting a kind of harmful, long-lasting inflammation that can make you sick. The good news? Eating certain foods can help.

Let’s dive into the world of anti-inflammatory vegetables and learn how they can boost your health.

Best Veggies to Fight Inflammation

Medically reviewed by HealthCare Decoded Team

What Is Chronic Inflammation?

First, let’s clear something up. Not all inflammation is bad. Your body actually needs some inflammation to heal.

When you get a cut or catch a cold, your body sends out its defense team. This is called acute inflammation. It’s short-term and helps you get better.

But there’s another type of inflammation that’s not so helpful. It’s called chronic inflammation. This kind sticks around for a long time.

It can be caused by things like:

Untreated health problems
Air pollution
Poor diet
Lack of sleep
Too much stress

When chronic inflammation hangs around, it can set the stage for diseases to show up. That’s why it’s important to keep it in check.

Anti-Inflammatory Nutrients: Your Body’s Best Friends

So, how can we fight this unwanted inflammation? One way is to eat anti-inflammatory foods. These foods are packed with two important things:

Antioxidants
Fiber

These nutrients help keep your immune system strong and your gut healthy.

They’re found in lots of plant foods, especially colorful fruits and veggies.

Antioxidants: The Free Radical Fighters

Antioxidants are like your body’s cleanup crew. They help get rid of things called free radicals.

Free radicals are unstable molecules that your body makes when it’s exposed to bad stuff like:

Too much alcohol
Air pollution
Stress

If you have too many free radicals hanging around, they can damage your cells.

Some scientists think this cell damage might lead to long-term health problems.

Antioxidants come in different forms:

Vitamins (like A, C, and E)
Minerals
Plant compounds (like polyphenols and carotenoids)

Fiber: Your Gut’s Best Friend

Fiber is another superhero in the fight against inflammation. It helps in a few ways:

It feeds the good bacteria in your gut
It helps keep your gut at the right pH level
This pH level can reduce inflammatory molecules in your body

Now that we know what to look for, let’s explore some veggies that are packed with these inflammation-fighting nutrients.

Top Anti-Inflammatory Vegetables to Add to Your Plate

Here’s a list of veggies that are full of anti-inflammatory compounds. Try to eat these often to get the most health benefits.

1. Cruciferous Vegetables

This fancy name covers a bunch of super-healthy veggies like:

Kale
Broccoli
Bok choy
Cabbage
Brussels sprouts
Swiss chard
Watercress
Collard greens
Cauliflower

These veggies are nutrition powerhouses. They’re rich in both fiber and antioxidants. They have vitamins C, E, and A, plus special plant chemicals called flavonoids.

But what makes cruciferous veggies really stand out is something called sulforaphane. This compound can help lower inflammation in your body.

How to enjoy them:

Roast Brussels sprouts with a bit of olive oil and lemon
Add kale to your smoothies
Try cauliflower rice as a low-carb option

2. Onions and Garlic

These flavorful bulbs do more than just make your food taste good. They’re packed with health benefits too. Onions and garlic are good sources of:

Fiber
Vitamin C
Vitamin A
A type of antioxidant called phenolic acid

Garlic has an extra trick up its sleeve. It contains sulfur compounds that may help reduce inflammation even more.

How to enjoy them:

Use them as a base for soups and stews
Roast whole garlic cloves for a mellow, sweet flavor
Try caramelized onions as a topping for burgers or sandwiches

3. Dark Leafy Greens

When you think of healthy veggies, these probably come to mind first. Dark leafy greens are nutrition superstars. They’re loaded with fiber and antioxidants like:

Vitamin C
Vitamin A
Carotenoids (like lutein and beta-carotene)
Polyphenols (like quercetin)

Some great options include:

Spinach
Kale
Swiss chard
Bok choy

How to enjoy them:

Add a handful to your smoothies
Use them as a base for salads
Sauté them with garlic for a quick side dish

4. Sweet Potatoes

These orange beauties are more than just tasty. They’re packed with anti-inflammatory nutrients like:

Vitamin A
Vitamin C
Beta carotene

Plus, they offer about 4 grams of fiber per serving, which helps fight inflammation too.

How to enjoy them:

Bake them and top with black beans and salsa
Cut them into fries and roast in the oven
Mash them as a healthier alternative to regular mashed potatoes

5. Purple Corn

You might not see this one at your local grocery store, but it’s worth seeking out. Purple corn gets its striking color from a polyphenol called anthocyanin. Some studies show that this gives purple corn even more antioxidant power than regular yellow corn.

Plus, each sweet, juicy kernel is a good source of fiber.

How to enjoy it:

Look for purple corn tortilla chips
Use purple corn flour in baking
Try it in salads or as a side dish

6. Microgreens

These tiny greens pack a big nutritional punch. Microgreens are the baby versions of veggies like:

Spinach
Kale
Broccoli

Here’s the cool part: they can have up to 40 times more nutrients than their grown-up versions!

How to enjoy them:

Sprinkle them on top of salads
Use them as a garnish for soups
Add them to sandwiches for extra crunch and nutrition

7. Peppers

All kinds of peppers, from sweet bell peppers to spicy chili peppers, are great for fighting inflammation. They’re rich in:

Vitamin C
Quercetin (a type of polyphenol)

Bell peppers, in particular, offer even more good stuff:

Vitamin E
Vitamin B2
Beta-carotene
Lots of fiber

How to enjoy them:

Slice them raw for snacking
Roast them to bring out their sweetness
Add them to stir-fries or fajitas

8. Mushrooms

These fungi are fantastic for fighting inflammation. Whether you choose portobello, shiitake, or white button mushrooms, you’ll be getting:

Selenium
Vitamins B2 and B3
Phenolic acid and flavonoids (types of polyphenols)
Lots of fiber

How to enjoy them:

Sauté them and add to pasta dishes
Use them as a meat substitute in burgers
Add them to omelets or frittatas

9. Chayote

This green, pear-shaped squash might be new to you, but it’s worth trying. It’s used a lot in Mexican, South American, and some Asian cuisines. Chayote is a good source of:

Fiber
Vitamin C
Vitamins B2 and B3
Flavonoids

How to enjoy it:

Eat it raw in salads
Cook it like you would other squash
Add it to soups or stews

10. Avocado

Is it a fruit? Is it a veggie? Whatever you call it, avocado is great for fighting inflammation. It offers:

Lutein and zeaxanthin (powerful antioxidants good for eye health)
Lots of fiber

How to enjoy it:

Mash it on toast
Use it in place of mayo in sandwiches
Add it to smoothies for creaminess

11. Carrots

These crunchy orange veggies are more than just rabbit food. They’re packed with:

Beta-carotene
Zeaxanthin and lutein (good for eye health and fighting inflammation)

How to enjoy them:

Eat them raw with hummus
Roast them with olive oil and herbs
Grate them into salads or slaws

12. Tomatoes

Technically a fruit, tomatoes are used like veggies in cooking. They’re high in fiber and rich in antioxidants. In fact, tomatoes might be the only veggie that has all three kinds of carotenoids:

Lycopene
Alpha and beta-carotenes
Lutein

They’re also high in vitamin C.

Pro tip: Cook your tomatoes in a bit of oil. This helps your body absorb the lycopene better.

How to enjoy them:

Make a fresh salsa
Use them as a base for pasta sauces
Roast them to bring out their sweetness

13. Edamame

These young soybeans are nutrition powerhouses. They’re loaded with:

Isoflavones (which may help protect your heart and brain)
Lots of fiber

Some studies have shown that eating a diet rich in edamame can lower levels of inflammatory markers in your body.

How to enjoy them:

Steam them and sprinkle with sea salt for a snack
Add them to stir-fries
Use them in salads for extra protein and fiber

Making Anti-Inflammatory Eating Easy: Tips and Tricks

Now that you know which veggies pack the biggest anti-inflammatory punch, here are some easy ways to get more of them in your diet:

Start with breakfast: Add spinach or kale to your morning smoothie or omelet.
Snack smart: Keep cut-up veggies like bell peppers and carrots in the fridge for easy snacking.
Soup it up: Make a big pot of veggie-packed soup at the start of the week for quick, healthy meals.
Salad days: Aim to have a big salad for lunch most days, loaded with dark leafy greens and other colorful veggies.
Roast in bulk: On the weekend, roast a big tray of mixed veggies (like broccoli, cauliflower, and Brussels sprouts) to use throughout the week.
Stir-fry for the win: Stir-fries are a great way to pack in lots of different veggies in one meal.
Blend it: Use cauliflower or sweet potato to thicken soups and sauces instead of cream.
Grate expectations: Grate carrots or zucchini into meatloaf, meatballs, or pasta sauces for an extra veggie boost.
Dip it: Serve raw veggies with hummus or guacamole for a healthy snack or appetizer.
Go halfsies: Try replacing half the meat in your recipes with mushrooms or beans for a fiber and antioxidant boost.

FAQs About Anti-Inflammatory Eating

Q: How quickly can I expect to see results from eating anti-inflammatory foods?

A: Everyone’s body is different, but some people report feeling better within a few weeks of changing their diet. For others, it might take a few months to notice big changes. The key is to be consistent and patient.

Q: Can I still eat other foods if I’m trying to reduce inflammation?

A: Absolutely! The goal is to add more anti-inflammatory foods to your diet, not to completely restrict yourself. Try to make anti-inflammatory foods the star of your meals, but don’t stress if you enjoy other foods too.

Q: Are frozen vegetables as good as fresh for fighting inflammation?

A: Yes! Frozen veggies are usually picked at peak ripeness and frozen right away, which locks in their nutrients. They can be just as nutritious as fresh veggies, and sometimes even more so.

Q: I don’t like the taste of some of these vegetables. What can I do?

A: Try different cooking methods. Roasting can bring out sweetness in vegetables like Brussels sprouts or carrots. You can also try adding vegetables to smoothies or soups where their flavor is less noticeable. Start with small amounts and gradually increase as you get used to the taste.

Q: Can taking supplements replace eating anti-inflammatory vegetables?

A: While supplements can be helpful, they can’t replace the benefits of whole foods. Vegetables contain a complex mix of nutrients that work together in ways we don’t fully understand yet. It’s always best to get your nutrients from food first.

Q: Are organic vegetables better for fighting inflammation?

A: Organic vegetables may have slightly higher levels of some antioxidants, but both organic and conventional vegetables are good choices for fighting inflammation. The most important thing is to eat a variety of vegetables, regardless of whether they’re organic or not.

Wrapping It Up: Your Anti-Inflammatory Veggie Journey

Fighting inflammation doesn’t have to be complicated. By adding more of these powerhouse veggies to your diet, you’re taking a big step towards better health.

Remember, every little bit counts. You don’t have to overhaul your entire diet overnight.

Start small by adding one or two of these veggies to your meals each day. Over time, you can work up to including a wider variety.

The key is to make these changes sustainable. Find ways to prepare these veggies that you genuinely enjoy. Experiment with different recipes and cooking methods. And don’t forget to have fun with it! Trying new foods and flavors can be an exciting culinary adventure.

Lastly, remember that diet is just one piece of the puzzle when it comes to fighting inflammation. Getting enough sleep, managing stress, and staying active are also important.

But by focusing on adding these nutrient-rich veggies to your plate, you’re giving your body powerful tools to combat inflammation and support overall health.

So go ahead, fill your cart with colorful veggies on your next grocery trip. Your body will thank you for it!