Anti-inflammatory foods that help to feel better and less bloated

Inflammation is a mechanism that can occur in any part of the body, both in evident or latent way. We already talked about joint and muscular inflammation, but there is also another type of inflammation, which affects our body and that does not provide obvious signs of its presence: it is the chronic inflammation, which is often cause of many diseases, more or less severe, and multiple disorders such as bloating, skin diseases , physical and mental fatigue.

A balanced diet is made primarily of anti-inflammatory foods, which are necessary to reduce this condition.

It seems that chronic inflammation is also responsible for some of the mechanisms that affect weight control and send your metabolism into a tailspin, up to affect the ability to induce and feel the satiety.

That said, it is of vital importance to prevent and treat the chronic inflammation in the body.

As with everything , prevention begins with the right diet. Let’s see which foods increase and which ones allay inflammation in our body.

Legumes and grains

Legumes and whole grains help to control the insulin response of our body, which is connected with the general increase in inflammation of the body. Besides, they improve the general health status . It is very important to consume brown rice, which contains substances such as tricine, that counteract the action of the agents directly related to inflammatory processes.
cibi antinfiammatori2
Extra virgin olive oil

Olive oil is an essential element of the Mediterranean diet: it protects the heart, lowers bad cholesterol levels and soothes general inflammation. To take advantage of its properties is recommended to use “raw” . This food seems also contain a particular substance, called oleocantale , which properties are believed to be more powerful than the ibuprofene ones.

Green Tea

We have talked several times about the multiple properties of green tea. This infusion is considered an excellent natural antiseptic and anti-inflammatory, mainly due to the amount of antioxidants it contains. In particular, it contains a polyphenol called EGCG ( Epigallocatechin gallate ), which makes green tea an effective fat burner. It also helps to inhibit the action dell’inteleuchina -8 , a molecule involved in the inflammatory process of the organism.
Red Onions

Onions and garlic contain good amounts of antioxidants that fight oxidative stress. Just add a little bit’ on the plates or, in particular variety of onions, use them to make excellent salads. These foods contain substances with anti-inflammatory and antibiotic specific skills .


Blueberries are an exceptional fruits, useful against oxidative stress, they protect capillaries by favoring the oxygenation of the tissues of our body. In addition, they are rich in polyphenols, which are useful to remove the symptoms of inflammation .


When it comes to inflammatory states, it is inevitable to speak of black currant . The mother tincture comes from blackcurrant, which is used widely in allergic and inflammatory states, instead of the more common cortisone. If regularly consumed, in the form of fruit , black currant acts as a ” protective agent against inflammation .


In the kitchen, the use of spices is essential to flavour dishes, but also for the care of our well-being. We know how turmeric, ginger, oregano and cinnamon are spices with a powerful anti-inflammatory action . Especially turmeric, whose properties have been confirmed by numerous studies.

Foods rich in omega-3 fat

The omega-3 fats have an important anti-inflammatory action . They are contained in the dried fruit, in some types of fish and in flaxseed. The almonds are especially recommended because they favor the balance of triglycerides and reduce many inflammatory cytokines. It is always better not to abuse  of this food anyway, because of the high caloric intake.

In general, fruits and dark green leafy vegetables are the most suitable foods to reduce the chronic inflammation. This is because of their valuable contents of vitamins C and E that act as antioxidants essential for the organism, and the amount of vitamin K, very effective in reducing inflammation .

Oranges, cherries , pomegranates, apples, blueberries, grapefruit, but also broccoli, carrots, cabbage, onions, shiitake mushrooms, romaine lettuce, peppers, tomatoes and dried fruit are allowed. The consume of junk food, sugar, and refined foods rich in preservatives is not recommended.

If you want to delve further into the subject, please read the article:


anti-inflammatory foods, antioxidants, chronic inflammation, fruits and dark green leafy vegetables, Inflammation, inflammatory processes, muscular inflammation, oxidative stress

Gino Favola

Laureato in Scienze Politiche, da sempre sono stato appassionato dai temi della tutela dell'ambiente e della sostenibilità. Da sempre convinto che l'economia debba essere ricondotta sotto le leggi della società civile, mi sono interessato a letture come quelle di Tiziano Terzani, Simone Perotti, Michael Pollan. Mi occupo nello specifico della sezione " ecoreati" per dare uno strumento in più, una sentinella attiva nel territorio, che da voce a tutte le segnalazioni dei nostri lettori che condividono con noi la sensibilità per la difesa dell'ambiente e della natura.

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