What foods reduce inflammation in the body?


Before I started my cancer healing journey I knew nothing about inflammation and how much of impact this has on our bodies. When one hears sayings like you are what you eat, we usually disregard them and shrug our shoulders without further interest. Our bodies are such a beautiful creation, so perfect and resilient yet very vulnerable to our lifestyle and what we choose to practice in our daily routine. In my healing journey, I was able to learn what is inflammation and how our food can cause it or reduce it. So let’s explore more shall we?

What is inflammation?

According to Harvard Health Publishing Medical School, “Inflammation is the body’s natural response to protect itself against harm. There are two types: acute and chronic.” Acute refers to when we cut our skin or hit our knees and our immune system responds to heal the affected area. Chronic, however, refers to the response of unwanted toxins in our bodies. Toxins such as cigarettes, alcohol, drugs, processed & fatty foods, chemicals, pathogens, etc.

How do we know if our body is dealing with inflammation?

When an inflammation occurs in your body, many different immune system cells may be involved. They release various substances, known as inflammatory mediators. A simple blood test would give you a broad spectrum result of your current state. A CRP (C-reactive protein) test is a common inflammation marker usually requested by your medical provider. If you haven’t done it, request it next time you go see your doctor. Also, remember lab tests and scans only provide information about your current state but most definitely do not predict where you are headed. You are in control of your health by the choices you make today.

How do we get rid of chronic inflammation?

Many factors may affect inflammation and your diet is most certainly one of them. It is known that certain foods can exacerbate chronic inflammation. Extended periods of inflammation cause cell damage and can lead to increase risk of chronic illnesses such as cancer, as well as heart disease, arthritis, inflammatory bowel diseases like Crohn’s disease, and more.

Thankfully, there’s a lot we can do ourselves to help us prevent those extended chronic inflammation periods. “Let food be thy medicine and medicine be thy food” a well known Hippocrates philosophy, which, unfortunately, has been highly neglected in the medical industry. According to this published article, many doctors’ knowledge of nutrition is rudimentary and most feel much more comfortable with drugs than foods. In a way, we can’t blame them since this is not a usually covered area in medical school. However, let’s explore which foods are inflammation friendly and which are not.

Inflammatory Foods

These are typical foods known to increase inflammation and I ask for you to limit or take away from your diet now.

Trans fats.- a form of unsaturated fat known to cause a number of negative health effects. Hydrogenated oils usually used to increase the shelf life of processed foods. Here are some studies: (1234).

Saturated fats.- usually found in animal products like meat, cheese, and milk as well as coconut oil and palm oil. I personally use coconut oil in moderation.

Junk food.- fast foods, frozen meals, pretzels, potato chips, etc.

Refined carbohydrates.- healthy carbohydrates are part of a balanced diet, stay away from cakes, cookies, white bread.

Processed sugar.- added sugars are harmful and can increase inflammation. Sugar and high fructose corn syrup are a big no for my diet. Studies here: (12345).

Red & Processed Meats.- includes red meats, pork, hot dogs, lunch meats, sausages, bacon, etc. Studies here: (123).

Anti-Inflammatory Foods

The following foods provide nutrition and help reduce inflammation. I hope you implement them into your diet now.

Antioxidants.- may reduce your inflammation, boost your immunity and reduce the risk of disease. Foods like, blueberries, strawberries, goji berries, raspberries, blackberries, lucuma, dark chocolate, kale, red cabbage, spinach, beets, broccoli, etc. Studies here: (1234567891011,).

Vitamin C.- vitamin c in citrus fruit and vegetables are known to fight inflammation. Foods like Camu Camu, (the most powerful source of natural Vitamin C in the world) lemons, papaya, kiwi, peppers, guavas, thyme, parsley, etc. Studies here: (1234).

Omega 3 fats.- found in flaxseeds, walnuts and fatty fish- a great source of protein and omega-3 fatty acids EPA and DHA. Fish like salmon, sardine, mackerel, and anchovies. Studies here: (123456).

Turmeric.- this amazing spice is known to reduce inflammation related to arthritis, diabetes, and more. Studies here: (1234567).

Avocados.- rich in monounsaturated fat and high in vitamin E (two anti-inflammatory properties linked to a reduced risk of joint damage). Studies here: (12).

Prebiotic foods.- good gut bacteria is vital for immune function. Here are some good examples of prebiotic foods, onions, garlic, legumes, asparagus, leeks, radishes, flax and chia seeds. Studies here: (123).

Probiotic foods.- contain healthy bacteria like yogurt, kefir, tempeh, miso, kombucha, and sauerkraut. Studies here: (123).

It is evident that following a plant-based diet can help reduce inflammation and your risk to develop a chronic illness. In my healing journey, I have found following a diet filled with fruits and vegetables to be a very rewarding lifestyle.

I hope you have enjoyed this blog article and I pray it helps you in your journey. As always I welcome your comments and I appreciate you sharing your experiences with me. Sending much love and healing prayers to you and your loved ones.

“A healthy outside starts from the inside” Robert Urich

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Karen Berrios
Certified Natural Health Professional / Health & Wellness Advocate at Kareliz Wellness, LLC
As I was diagnosed with Thyroid cancer in the summer of 2014, I stepped
into a journey of discovery. A journey of total healing shaped primarily by the power of natural medicine. It was then that my desire to find an alternative to Western medicine’s traditional approach to cancer treatment led me to explore what was, for me at the time, new ideas and new knowledge.

My journey began with much self-educating, looking for natural ways to
heal my body. This immersion into the world of natural medicine then led me to search for additional education. I wanted to provide myself with more tools and resources to support my healing process. So I went back to school for much more formal training on ways to use nature’s potent healing properties to apply natural health to support my own healing journey. I’ve discovered and learned the profound and therapeutic effects of natural medicine and how it can be used to prevent, treat and repair many health conditions. As I became a Certified Natural Health Professional, I learned much on how we can easily use God’s given nature to bring healing to ourselves and others.

I now live with a vision. It is my mission and calling to share my journey,
and all I have learned along the way, with others. My blog, Facebook page,
e-books and more are all part of this effort. To learn more about me and my journey please visit my website at


Thank you for reading.. Blessings!