7 High-Protein Foods That Can Reduce Inflammation

From verywellhealth.com

Key Takeaways

• Some high-protein foods can also provide nutrients and compounds that may help reduce inflammation.
• A balanced anti-inflammatory diet can include both animal- and plant-based protein sources.
• Eating protein-rich, anti-inflammatory foods may support muscle repair, immune function, joint health, and exercise recovery.

Getting enough protein and eating anti-inflammatory foods are important for good nutrition. Chronic inflammation can lead to arthritis, inflammatory bowel syndrome (IBS), cancer, and Alzheimer’s disease. Protein plays a key role in blood clotting, immune response, and muscle repair.

The good news: You don’t have to pick one nutritional benefit over the other. Here are seven high-protein foods that also help reduce inflammation.

1. Tuna

Alexandr Kolesnikov / Getty Images

25.4 grams of protein per 3-oz serving

Tuna and other cold-water fatty fish are a great source of omega-3s. These fatty acids have anti-inflammatory properties that might help lower the risk of certain cancers, rheumatoid arthritis, and dry eye disease.

“Anti-inflammatory foods contain naturally occurring compounds such as fibre, antioxidants, and healthy fats that help to calm our immune systems and reduce cellular irritation,” Kristin Eis, MS, RDN, registered dietitian at Henry Ford Health in Detroit, told Verywell in an email.

Both fresh and canned tuna provide these anti-inflammatory benefits. Canned tuna is an affordable, shelf-stable, high-protein option that you can eat as a quick meal on the go.

2. Salmon

A serving of salmon typically has no carbohydrates to spike blood sugar.

HUIZENG HU / Getty Images

16.8 g protein per 3-oz serving

Like tuna, salmon is a nutritious fatty fish to include in your anti-inflammatory, protein-maxxed diet.

“Salmon is an excellent source of high-quality protein and is rich in omega-3 fatty acids that can help reduce inflammation throughout the body,” Eis said.

Inflammation contributes to heart disease risk, so heart health organizations recommend that people add more omega-3-rich foods, specifically fatty fish, to their diets. A 2021 study showed that eating a diet rich in salmon—two servings per week—lowers cardiovascular disease risk for people with prior heart problems.

3. Sunflower Seeds

Sorin Amanar / 500px / Getty Images

4.88 g protein per 1-oz serving

Sunflower seeds contain antioxidants that provide anti-inflammatory benefits. If you want to add these seeds to your diet, try mixing them into salads or eating a handful as a snack.

Eating healthy fats from seeds, nuts, and fatty fish along with fibre and polyphenols from plant foods creates a solid foundation for a healthy, anti-inflammatory eating pattern, according to Diana Guevara, MPH, RD, a nutritionist supervisor at UTHealth Houston.

4. Almonds

MixitIstock / Getty Images

6 g protein per 1-oz serving

Almonds are a crunchy, versatile nut you can enjoy as a snack or turn into butter for a protein-packed sandwich spread.

A recent study showed that people with obesity who ate 2 oz of almonds per day had improved inflammation markers after six weeks. A previous study showed that the same amount of almonds lowered intestinal inflammation after 12 weeks in people who started the study with elevated inflammation.

5. Black Beans

Nungning20 / Getty Images

7.5 g protein per 1/2 cup serving

U.S. Department of Agriculture FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt.

Black beans offer significant anti-inflammatory and antioxidant effects. Use these or other beans in veggie burgers, chili, or tacos to add extra protein to these meals.

Legumes, like black beans, edamame, and lentils, are great for people who want plant-based protein sources that are also high in fibre and polyphenols, Guevara said.

6. Firm Tofu

HUIZENG HU / Getty Images

9.16 g protein per 3-oz serving

Tofu is another plant-based protein that works well in a variety of meals, like stir-fries and scrambles. You can also use silken tofu in desserts, but this variety contains less protein—only about 5g per 3oz serving.

“In addition to being a versatile, high-protein food, it contains compounds called isoflavones that can help lower harmful inflammatory chemicals in the body,” Eis said.

7. Guava

Murilo Gualda / Getty Images

2.8 g protein per two small guavas

Guava offers more protein than most fruits, and research shows that it has anti-inflammatory properties. You can eat guava raw, add it to smoothies, or cook with the sweet fruit.

Guava and the other items on this list are great for anyone who wants to consume protein while lowering inflammation.

“Maintaining a diet rich in high-protein, anti-inflammatory foods helps your body build and repair muscle while also lowering harmful inflammation and swelling. These foods can also improve joint health, support immune function, and aid in recovery after exercise,” Eis said.

https://www.verywellhealth.com/high-protein-foods-that-can-reduce-inflammtion-12062766

10 foods that can help or harm arthritis

From msn.com/en-us

Certain foods can reduce inflammation and support joint health, while others may worsen arthritis symptoms. Anti-inflammatory options such as fatty fish, berries, green tea, turmeric, and nuts may help ease pain and protect cartilage. In contrast, added sugars, processed meats, omega-6-rich oils, refined carbohydrates, and excessive alcohol can increase inflammation and aggravate discomfort.

Fatty Fish Help Reduce Arthritis Inflammation

©Photo by Tammy Ljungblad/Kansas City Star/Tribune News Service via Getty Images. 

Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids and vitamin D, both linked to reducing inflammation and easing arthritis symptoms. Studies show that eating these fish at least twice a week is associated with lower disease activity in rheumatoid arthritis. Health organizations recommend regular servings to help manage joint pain and support overall health. 

Berries' Antioxidants May Ease Arthritis Inflammation

©Photo by Sebastian Kahnert/picture alliance via Getty Images

Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants such as anthocyanins. These compounds have anti-inflammatory properties that may help reduce joint pain and swelling associated with arthritis. Consuming them fresh, frozen, or dehydrated without added sugar can provide these benefits while supporting overall health.

EGCG in Green Tea Supports Joint Health

©Photo by Chantal CASANOVA/Gamma-Rapho via Getty Images. GREEN TEA. 

Green tea contains the antioxidant epigallocatechin-3-gallate (EGCG), which research suggests can reduce inflammation and slow cartilage damage in arthritis. Regular consumption, such as two servings daily without added sugar, may help protect joints and support overall joint health.

Turmeric's Curcumin May Ease Arthritis Pain

©Photo by Soumyabrata Roy/NurPhoto via Getty Images

Turmeric contains curcumin, a natural compound with notable anti-inflammatory effects. Research suggests it may help reduce arthritis-related joint pain and swelling, especially when combined with black pepper to improve absorption. Incorporating turmeric into meals is a safe and flavourful way to potentially support joint health.

Numerous high-quality studies and research indicate that turmeric contains compounds with medicinal properties. These have significant benefits for the body and brain, and are beneficial for conditions like osteoarthritis, obesity, cancer, heart disease, and diabetes. Turmeric is also good for the liver and acts as an antifungal and antibacterial agent. Many of these benefits are attributed to its main active ingredient, curcumin. Turmeric is also the spice that gives curry its yellow colour and has been used in India for thousands of years as both a spice and a medicinal herb.

Nuts Provide Anti-Inflammatory Benefits for Joint Health

©Photo by Sebastian Gollnow/picture alliance via Getty Images

Nuts like walnuts and almonds are high in healthy fats, fibre, and antioxidants that can help lower inflammation and support joint function. Research links regular nut consumption to reduced risk of inflammatory diseases, including arthritis. They are an easy, nutrient-dense snack that may contribute to better joint health over time.

Added Sugars May Aggravate Arthritis Symptoms

Photo by Peter Byrne/PA Images via Getty Images. 

Research indicates that consuming added sugars, such as those in soda, desserts, and processed foods, can increase inflammation in the body. In people with rheumatoid arthritis, sugar-sweetened beverages are often reported as major triggers for worsening pain and discomfort. Limiting these sugars may help manage symptoms and improve overall joint health.

Processed and Red Meats May Worsen Arthritis Symptoms

©Photo by CHARLY TRIBALLEAU / AFP via Getty Images

Research suggests that consuming processed meats such as bacon and sausages, as well as red meats, is linked to higher levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These markers are associated with increased inflammation, which can aggravate arthritis symptoms. Diets that limit or exclude these meats in favour of plant-based options may help reduce inflammation and improve symptom management.

Omega-6-Rich Oils and Inflammation Risk

©Photo by Derek Davis/Portland Portland Press Herald via Getty Images. 

Corn, sunflower, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess without adequate omega-3 intake. These oils are frequently found in processed and fast foods, making them easy to overconsume. Choosing alternatives like olive or avocado oil and incorporating omega-3-rich foods may help balance dietary fats and reduce inflammation.

Refined Carbohydrates May Worsen Joint Pain

©Photo by SSPL/Getty Images. 

Refined carbohydrates such as white bread, white rice, and pasta can cause rapid increases in blood sugar, which may trigger inflammation. Over time, this inflammation can contribute to chronic joint pain in people with arthritis. Choosing whole grains instead can help reduce these effects and support joint health.

Excessive Alcohol Can Aggravate Arthritis Symptoms

©Photo by ASIF HASSAN/AFP via Getty Images

Regular heavy alcohol use can inflame the gut lining and contribute to a condition known as leaky gut, which may worsen the body's inflammatory response. It can also interfere with the effectiveness of arthritis medications, making symptom control more difficult. Reducing or eliminating alcohol intake may help lower inflammation and ease joint discomfort.

https://www.msn.com/en-us/health/other/10-foods-that-can-help-or-harm-arthritis/ss-AA24AJZU

5 Foods That Can Help Prevent an Arthritis Flare-up

From eatingwell.com

When you have arthritis, what you eat can make a difference 

KEY POINTS

• Fatty fish, leafy greens, nuts, turmeric and beans may help prevent arthritis flares. 
• They are anti-inflammatory and rich in protective fats, protein, fibre and antioxidants.
• For even more arthritis protection, experts recommend following the Mediterranean diet.

When you’re dealing with stiff, achy or swollen joints, arthritis flare-ups can be painful and tough to manage. Even if you know these symptoms are temporary, you may still feel compelled to make some changes in hopes of feeling better. For many people, that change starts with the foods they eat. 

But can what’s on your plate actually help prevent an arthritis flare-up? While there is no food that will magically stop an arthritis flare in its tracks, the foods you do or don’t eat may help prevent it from happening. “The evidence supports sticking with a consistent anti-inflammatory eating pattern like the Mediterranean diet all the time, and not changing your diet when symptoms flare,” says Michelle Seguin, M.D. “Your best bet is maintaining healthy eating habits year-round rather than trying to eat differently when symptoms worsen.”

Research shows that a Mediterranean diet pattern that’s rich in whole foods like fish, nuts, beans and legumes, whole grains, fruits and vegetables, yet low in saturated fat and processed foods, can help fight inflammation and may even improve symptoms like joint pain in people with rheumatoid arthritis and osteoarthritis. 

That said, some foods may be particularly beneficial. If you’re curious to learn more about the best foods to fend off arthritis symptoms, here’s what experts recommend. 

1. Fatty Fish

Inflammation is a major driver of arthritis pain. That’s where fatty fish like salmon and sardines come in. Fatty fish contain DHA and EPA, long-chain omega-3 fatty acids that help fight inflammation. Research shows these unique fats may be particularly beneficial for managing rheumatoid arthritis.

If you’re wondering how much you should eat, a good goal is at least two servings of fatty fish each week. As a helpful tip for finding fish that are rich in omega-3s but also low in mercury, Amanda Sauceda, M.S., RD, suggests thinking of the acronym SMASH. “Salmon, mackerel, anchovies, sardines and herring are good options to rotate in your diet,” she says. But if fish isn’t your thing, a fish oil supplement providing 2,000 milligrams of combined EPA and DHA may be a good alternative. Speak with your health care provider before beginning any supplements.

2. Leafy Greens

“Leafy greens are a great source of vitamin K, which is helpful for bone health but could also be helpful with lowering the risk of osteoarthritis,” Sauceda says. These veggies are so powerful that one study found that people who typically ate lots of green veggies were 26% less likely to develop osteoarthritis. Like other fruits and vegetables, leafy greens also tend to be rich in antioxidants, which have additional anti-inflammatory properties. 

3. Nuts

“For people with osteoarthritis who are overweight, losing weight through diet and lifestyle changes can significantly reduce joint pain and improve how you move,” Seguin says. That’s where nuts come in. Nuts provide protein and fibre, two slowly digested nutrients that may help with weight management. 

That’s not the only way they help your joints. Nuts are also rich in many antioxidants, which have been shown to protect against inflammation. Whether you enjoy them on their own as a snack or sprinkled over yogurt or cereal, they’re a great choice that requires zero prep work.

4. Turmeric

This vibrant yellow-orange spice is a natural anti-inflammatory, which may be helpful for reducing arthritis-related joint pain and swelling. Right now, the body of research is promising but limited, and experts say more study is needed. In the meantime, adding turmeric to your favourite dishes is safe and delicious, so there’s no downside to sprinkling some on your food. That said, high doses of turmeric in supplement form may cause stomach upset, so think food first.

Sauceda points out another plus to adding flavourful spices, like turmeric, to your food. “Adding more herbs and spices to your diet makes food more enjoyable, and you’re more likely to eat the food you make,” she says. “Reducing the amount of processed food in your diet and eating more homemade food is a great way to start working on your anti-inflammatory diet.” 

5. Beans & Legumes

Beans are a central ingredient in the Mediterranean diet, which experts say is the most promising eating pattern for arthritis protection. Not only are beans and legumes rich in protein and fiber, they’re also jammed with a long list of anti-inflammatory compounds. That means they may do double duty to protect your joints by fending off inflammation and supporting a healthy body weight.  

The new Dietary Guidelines for Americans recommends eating 3½ cups of beans and legumes per week (about ½ cup daily). Pinto beans, black beans, chickpeas, lentils and red kidney beans are all good options. If you’re not sure where to begin, Sauceda recommends swapping out your meat-centred meals twice a week and reaching for a plant-based protein like beans or legumes instead. Then, slowly increase from there. 

Our Expert Take

While there’s no magical food that will stop an active arthritis flare-up, there are some foods that can help prevent it from happening in the first place. Fatty fish, leafy greens, nuts, turmeric, and beans and legumes are all filled with nutrients that can help reduce inflammation and may ease joint pain. However, the real trick for leveraging the power of foods is focusing on the big picture. “The hope is that maintaining an anti-inflammatory eating pattern consistently may mean fewer or less severe flares over time,” says Seguin. So, aim to eat a wide variety of whole foods, including fruits, vegetables, whole grains, fatty fish, nuts and seeds, spices, and beans and legumes—and do your best to limit highly processed foods, added sugars and saturated fats. It will do good things for your joints and the rest of your body, too.

https://www.eatingwell.com/foods-to-prevent-an-arthritis-flare-up-11920981