Which foods can reduce inflammation?
December 29, 2025
Medically Reviewed | Last reviewed by Lindsey Wohlford on December 29, 2025
Inflammation is the body’s response to injury and infection. Without it, we would be defenseless against everything from bee stings and broken bones to food poisoning and the common cold.
But many factors affect the body’s inflammatory response, and diet is just one of them. Depending on what you eat, your diet could either be causing or reducing inflammation.
“Inflammation is basically an immune response to any kind of threat your body detects, like bacteria, toxins or allergens,” says Lindsey Wohlford, a wellness dietitian at MD Anderson. “Sometimes, food is the threatening agent that causes your body to react.”
Why managing inflammation is important
Inflammation can make existing illnesses worse and raise your risk for several diseases, including cancer.
If you already have arthritis or another chronic disease related to inflammation, for instance, eating inflammatory foods may trigger the symptoms. Or, if you have irritable bowel syndrome, you could see an increase in bloating or intestinal pain.
“Over time, inflammation can cause cell damage that increases your risk for chronic diseases like heart disease and cancer,” Wohlford says. “Many cancers are thought to be triggered in response to inflammation.”
Foods that increase inflammation
If you’re trying to manage inflammation, Wohlford suggests avoiding the foods on the list below.
Trans fats
Also called hydrogenated or partially hydrogenated oils, trans fats extend the shelf life of processed foods. They also make your doughnuts airy and your French fries crisp. But these hydrogen-infused fats trigger inflammation, too.
Saturated fats
Saturated fats are found in animal products like meat and cheese — and even some plant-based products, like coconut oil.
Omega-6 fats
Omega-6 fats are found in plant-based cooking oils like sunflower, safflower, corn and soybean. When consumed in large amounts, they may promote inflammation.
Carbohydrates
Carbohydrates are a necessary part of a healthy diet. But refined carbs that are low in fiber and high in sugar can cause weight gain and promote inflammation. So, choose whole-grains whenever possible, and skip the cake and soda.
Red meat and processed meat
Red meat includes cuts of beef, pork and lamb. Processed meat describes products like hot dogs, lunch meats and sausage.
Both red and processed meats are linked to inflammation and increased cancer risk. The way you cook meat can also increase your cancer risk. So, opt for fish or plant-based proteins like beans instead.
Key takeaways
- Inflammation is the body’s immune response to a threat.
- Inflammation can make existing illnesses worse and raise your risk for several diseases, including cancer.
- You can manage inflammation with your diet by limiting foods known to cause it and eating foods known to reduce it.
Foods that reduce inflammation
Avoiding inflammatory foods is a great start toward getting healthy. But Wohlford also suggests several foods that can pull double-duty — meaning they provide important nutrients and help reduce inflammation. Here are four of them.
Omega-3 fats
These fats are found in flaxseed, walnuts and fatty fish like salmon. They are also found in olive and canola oils, which make healthier substitutes for sunflower, safflower, corn and soybean oils when cooking.
Vitamins C and E
These are important nutrients that also fight inflammation. You can get more vitamin C from citrus fruits and green vegetables. To get more vitamin E, try seeds, nuts and leafy greens.
Prebiotic foods
These promote the growth of good bacteria in your gut. Prebiotic foods include artichokes, onions, whole grains, asparagus, leeks, garlic, sweet potatoes and legumes, such as peanuts and beans.
Probiotic foods
Probiotics include fermented foods that contain healthy bacteria, such as yogurt, kefir, kimchi, sauerkraut, miso, tempeh and kombucha. But if you’re going for yogurt, opt for plain and add your own fruit.
The best way to reduce your risk through diet: variety
There is no magic group of foods that will prevent cancer. But eating a variety of healthy foods like vegetables, whole grains, beans, fruit and lean proteins will reduce your risk for cancer and other diseases.
“Limit foods that come in bags, boxes and cans as much as possible,” says Wohlford. “The more fresh, natural whole foods you consume, the better.”
Request an appointment at MD Anderson online or call 1-877-632-6789.
Topics
NutritionThe more fresh, natural, whole foods you consume, the better.
Lindsey Wohlford
Wellness Dietitian