Inflammation occurs naturally in the body as part of the body’s immune response. When your body is fighting an infection or injury, it sends inflammatory cells to the rescue. This results in those classic signs — swelling, redness, and sometimes pain. That’s completely normal and natural, as long as the body stays in control. This changes when inflammation lingers for a long time and never fully goes away. This chronic inflammation means your body is always in a state of high alert, and it can trigger some major health issues, including heart disease, diabetes, Alzheimer’s disease, and some cancers.

Fortunately, your inflammation levels are somewhat in your control. Factors like smoking, being overweight and drinking excessively can increase your risk of inflammation.

Diet also plays a role, and some experts say adjusting the foods and drinks you take in could be a better route to lowering inflammation levels than relying on medication. Taking medication for chronic pain only when necessary may also be a good thing, since many come with unpleasant side effects, like fogginess, sleepiness, and memory loss.

Interested in learning which foods make up an anti-inflammatory diet and how it may be able to help you ward off certain diseases?

Heres a list of the most common anti-inflammatory foods.

NUTS & SEEDS

Almonds
Brazil nuts
Chia seeds
Flax seeds
Hazelnuts
Hemp seeds
Pecans
Pistachios
Pumpkin seeds
Sesame seeds
Walnuts

FRUITS

Apples
Bananas
Blackberries
Blueberries
Cherries
Grapes
Kiwi
Lemons
Limes
Mandarins
Nectarines
Oranges
Peaches
Pears
Pineapple
Plums
Raspberries
Strawberries

VEGETABLES

Asparagus
Avocado
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Garlic
Kale
Mushrooms
Onions
Radishes
Spinach
Swiss chard
Tomatoes
Watercress

LEGUMES

Alfalfa sprouts
Black beans
Chickpeas
Green beans
Kidney beans
Lentils
Navy beans
Peas
Pinto beans

WHOLE GRAINS

Barley
Brown rice
Buckwheat
Bulgur
Couscous
Farro
Millet
Oats
Quinoa

WILD-CAUGHT FISH

Anchovies
Mackerel
Salmon
Sardines
Tuna

MEAT, POULTRY
& SEAFOOD
(IN MODERATION)

Grass-Fed Meat
Beef
Lamb
Venison

FREE-RANGE
POULTRY

Chicken
Duck
Goose
Turkey

BEVERAGES

Bone brothCoconut water
Coffee
Green tea
Herbal tea
Kefir
Kombucha

HERBS & SPICES

Black pepper
Cayenne pepper
Chili pepper flakes
Cinnamon
Clove
Coriander
Dill
Frankincense
Ginger
Oregano
Parsley
Rosemary
Turmeric

MISCELLANEOUS

Apple cider vinegar
Avocado oil
Coconut oil
Collagen
Dark chocolate (>70% cocoa)
Extra-virgin olive oil