By Jessica Bunch, BS
Environmental Nutrition
Q: How can I make my diet less inflammatory?
A: While there isn’t one specific anti-inflammatory diet, experts say overall healthy eating patterns may reduce inflammation. To make your diet less inflammatory, focus on whole, nutrient-dense foods, and reduce pro-inflammatory foods. Here are a few steps to try.
More Anti-inflammatory Foods
- Fruits and vegetables include berries, leafy greens, carrots, and bell peppers.
- Healthy fats include omega-3 fatty acids found in fatty fish (salmon, sardines), walnuts, flaxseeds, and extra-virgin olive oil.
- Nut and seed examples include almonds, walnuts, pumpkin seeds, and sunflower seeds.
Reduce/Avoid Pro-inflammatory Foods
- Refined carbohydrates and added sugars include sugary drinks, pastries, white bread, and many packaged snacks.
- Ultra-processed foods are typically high in additives, preservatives, and unhealthy fats.
- Red and processed meats include bacon, sausage, hot dogs and deli meats.
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