Anti-Inflammatory Foods by Season

One way to deal with inflammation is with compression bracing.  This kind of bracing increases blood flow and reduces inflammation.  There are, however, other ways to help limit inflammation further, one of those ways is through diet.

Inflammation: How It Helps and Harms the Body

Inflammation is a part of your body’s healing process.  The injured area will swell up and turn red as your body sends out cells to help fight against bacteria that could cause infection.  Sometimes, however, Inflammation may stick around a little too long.  In this case, inflammation could be doing a lot more harm than good.  Over time, Inflammation caused by chronic stress, obesity, or autoimmune disorders can potentially trigger conditions like arthritis, heart disease, or even cancer.  It may also harm the brain.  Researchers have found a link between the amount of inflammation in the brain and the risk for cognitive decline and impairment.  Regularly adding anti-inflammatory foods to your diet may help to stop this process.

Anti-inflammatory Foods You Can Eat Year-Round

There are some great foods that you can eat year-round to help fight inflammation such as: colorful fruits and veggies, whole grains, legumes, nuts such as almonds, hazelnuts, peanuts, pecans, pistachios and walnuts, and healthy fats such as olive oil and nut butters.  It’s also a good idea to eliminate high inflammatory foods such as: highly processed snacks, fried foods, processed meats, red meat, sugary drinks, and anything with added sugars.  

Anti-Inflammatory Foods by Season

– Spring –

In the Spring, look for foods like asparagus, apricots, avocados, rhubarb, carrots, mushrooms, and celery, as well as fresh herbs.  Spring is also the perfect time to start an anti-inflammatory garden for the summer and fall months.

– Summer –

Summer is prime-time for produce, and gives you lots of options to choose from.  Berries are plentiful and have great anti-inflammatory properties.  Try different varieties of blueberries, blackberries, and strawberries.  Also, don’t be afraid to try locally-grown berries such as marionberries, huckleberries, gooseberries, and cloud berries, depending on where you live.  Also, look for cherries, eggplant, zucchini, watermelon, green beans, honeydew melon, okra, peaches, and plums.

– Fall –

Thinking of pulling out those crisp, crunchy apples? You’d be right! But that’s not the only anti-inflammatory food of the fall season.  Try foods like cabbage, cauliflower, garlic, winter squash, parsnips, peas, ginger, and all types of lettuce.

– Winter –

In the winter, think green.  Leafy vegetables are great during the winter.  Kale, collard greens, and swiss chard are great anti-inflammatory options.  Root vegetables, like beets and turnips, are also great.  Sweet potatoes are fantastic, as well as kiwi fruit, Brussels sprouts, lemons, orange, and pineapple.


Wherever you can, try to substitute inflammatory or unhealthy options with something that is anti-inflammatory.  If you would normally eat a muffin, try to replace it with a handful of nuts and berries, If you’d normally eat a plate of french fries, try to replace it with a baked sweet potato.  The small changes you make every day add up to big changes over time.

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Maryellen Jones
Maryellen Jones
1 year ago

Thank you, this is helpful and encouraging information. Happy Thanksgiving!