Inflammation is a hot topic in the health and wellness world—and for good reason. While acute inflammation is a natural immune response, chronic inflammation can contribute to serious conditions like heart disease, type 2 diabetes, and arthritis. One of the best ways to combat inflammation is through your diet.
An anti-inflammatory diet includes nutrient-dense foods from all macronutrient groups—carbohydrates, fats, and proteins. To help you optimize your nutrition, here are four anti-inflammatory proteins that can help reduce inflammation and promote overall health.
1. Beans
Beans are a powerhouse of anti-inflammatory nutrients, offering both high-quality protein and fiber. Dark-colored beans, such as black beans and kidney beans, contain antioxidant compounds that may help lower the risk of chronic diseases like heart disease, obesity, and diabetes, according to a 2021 review in Nutrients.
Additionally, beans are rich in resistant starch, a type of fiber that nourishes beneficial gut bacteria. A 2022 study in Nutrients suggests that a healthy gut microbiome plays a crucial role in reducing inflammation. To incorporate more beans into your diet, try making Slow-Cooker Baked Beans, a delicious and easy dish packed with immune-boosting benefits.
2. Fatty Fish
Fatty fish—such as salmon, tuna, and mackerel—are excellent sources of omega-3 fatty acids, which have potent anti-inflammatory properties. A 2020 meta-analysis in Nutrients found that consuming just 20 grams of fish per day (less than an ounce) was associated with a 4% reduced risk of heart disease.
Omega-3s not only support heart and vascular health but also help regulate inflammation. Additionally, fatty fish provide vitamin D and selenium, essential nutrients with antioxidant and anti-inflammatory effects. If you don’t eat fish, plant-based omega-3 sources like flaxseeds and chia seeds can be great alternatives. Try our Salmon Tacos with Pineapple Salsa for a flavorful way to enjoy the benefits of fatty fish.
3. Lentils
Lentils are a nutritional powerhouse rich in polyphenols—antioxidant compounds known to reduce inflammation. Research published in Pharmaceuticals in 2022 suggests that lentils may help lower the risk of diabetes, obesity, and heart disease.
These small but mighty legumes also contain prebiotic fiber, which supports gut health and may play a direct role in fighting inflammation. A 2023 study in Advances in Nutrition highlights the role of fiber in maintaining a healthy weight and reducing chronic inflammation. If you’re looking for a nutritious and satisfying meal, try Braised Black Lentil & Quinoa Bowls.
4. Nuts
Nuts, including almonds and walnuts, are rich in anti-inflammatory compounds. A 2023 review in Nutrients found that daily nut consumption helps decrease inflammation, thanks to their high content of unsaturated fatty acids, vitamin E, selenium, fiber, and antioxidants.
In addition to their anti-inflammatory properties, nuts are an excellent source of protein. Just one ounce of almonds (about 23 pieces) provides 6 grams of protein—equivalent to one large egg. Incorporate nuts into your diet by adding them to salads, oatmeal, yogurt bowls, or simply enjoying a handful as a snack.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet focuses on whole, nutrient-dense foods that help combat chronic inflammation. Dietitian Nancy Mazarin, M.S., RD, CDN, explains that while acute inflammation is a normal response to injury or illness, chronic inflammation can lead to serious diseases like heart disease, arthritis, and diabetes.
Diets such as the Mediterranean diet, DASH (Dietary Approaches to Stop Hypertension), and the MIND diet have been linked to lower inflammation levels. These eating patterns emphasize plant-based foods, whole grains, legumes, nuts, and seeds but also include high-quality animal proteins in moderation.
The Bottom Line
Adding anti-inflammatory proteins like beans, fatty fish, lentils, and nuts to your diet can significantly impact your health. These nutrient-rich foods provide essential vitamins, minerals, and antioxidants that help reduce the risk of chronic diseases. When combined with a balanced diet full of fruits, vegetables, whole grains, and healthy fats, these protein sources can support long-term wellness and vitality.
Start incorporating these foods into your meals today to harness their powerful anti-inflammatory benefits!
