Which fruits are anti-inflammatory

Anti-inflammatory diet

What is inflammation?

Before we get into an overview of which foods fall into the anti-inflammatory diet category, let's look at that medical definition of inflammation. A inflammation is a complex sequence of chemical reactions in the body in response to harmful stimuli. Active inflammation can be caused by pathogens such as viruses, bacteria or fungi or by external injuries (scratches, cuts). Burns or hypersensitivity reactions (allergies) can also trigger a Inflammation be.

Five symptoms suggest that there is inflammation:

  1. swelling
  2. warmth
  3. Redness
  4. Pain and tenderness
  5. Loss of function as a result of the aforementioned symptoms

Basically, inflammation serves the body to counteract the causes. However, there are also diseases in which this Immune system against the body's own cells fights. This is chronic inflammation. This includes, for example Rheumatoid arthritis (chronic disease of the joints) or Crohn's disease (inflammatory bowel disease).

What happens when there is inflammation in the body?

The body's response to inflammation is very complex. Simply put various cells of the immune system busy with, Inflammation mediators To release (messenger substances) that promote the healing process of the affected part of the body. Two important ones Hormones are among other Histamine and bradykinin. One of their jobs is to widen the blood vessels in the area of ​​inflammation, so that more blood can reach the injured tissue. Due to the increased blood flow, more of the cells necessary for the healing process can reach the inflamed tissue. This reaction causes the symptoms of redness and warmth. Simultaneously be in the brain Pain signals that tempt you to protect the inflamed area.

Anti-inflammatory Diet: Anti-Inflammatory Substances

It's no secret that a balanced diet containing vitamins and minerals is good for health. In fact, however, there are some nutrients that explicitly promote the healing process for inflammation. The following are particularly important in the case of inflammation:

  • secondary plant substances (flavonoids, carotenoids, anthocyanins)
  • Omega-3 fatty acids
  • Antioxidants
  • vitamin C
  • Vitamin E.
  • Dietary fiber (indigestible plant fiber)

Nice to know: Science has a positive link between a traditional Mediterranean diet and the Chronic Illness Improvement examined. The Mediterranean diet is rich in fiber, phytochemicals and valuable fatty acids.

Anti-inflammatory foods

Have you saved all that knowledge? Then we come to the foods that are suitable for an anti-inflammatory diet.

Which fruits are anti-inflammatory?

With its fiber, sweet fruit not only promotes the metabolism, but also supplies the organism with countless amounts Vitamins and mineralsthat keep the hormonal balance in balance.

Strawberries, blueberries, raspberries & Co. grow in the summer months and, with their high levels of anthocyanins in the body, have a cell-protecting effect.

Count next to berries Citrus fruits with top marks in the category vitamin C the strongest immune boosters.

Also the pineapple belongs on the list of natural anti-inflammatories. It contains that Bromelain enzymethat destroys inflammatory neurotransmitters. The tropical fruit has a decongestant and pain reliever.

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Which vegetables are anti-inflammatory?

The greener the better. Green leafy vegetables such as spinach or purslane but also green types of cabbage such as broccoli, kale and Brussels sprouts are presentable sources of micronutrients. Secondary plant substances are the keyword for these vegetables.

Onions and garlic are not just flavor givers. The active ingredient is called Allicin and is also one of the secondary plant substances. The enzymatic processes that form the allicin are only activated when the onions and garlic are cut.

Healthy eating with special consideration for the acid-base balance? Most types of fruit and vegetables are metabolized alkaline in the human body - this is beneficial in view of the recovery process from inflammation. We'll give you an overview of the basic diet.


Legumes - including lentils, chickpeas, beans, peas, soybeans - are important sources of protein for vegans and people on a plant-based diet. In addition to high quality protein, they also contain a lot of fiber, minerals and Antioxidants.

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Nuts, seeds and kernels

Without nuts, seeds and kernels - without us. Their ingredients should be an integral part of an anti-inflammatory diet. The minerals magnesium, zincand selenium make them antioxidant showpieces. And did we mention the vegetable omega-3 fatty acids? You don't want to do without them.

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The foods listed so far that have been listed as anti-inflammatory are vegetable. However, studies have shown that fish - oily fish - can also trigger anti-inflammatory reactions. The reason is logical: fatty fish (salmon, mackerel, herring) are rich in Omega-3 fatty acids and they - we already know - help in the fight against inflammation.

If you don't eat fish, you can resort to seaweed instead. Because they also contain high amounts of the valuable omega-3 fatty acids.

Inflammatory foods

On the other end of the list of anti-inflammatory foods, of course, there is also a list of foods that slow healing processes in the body or are even pro-inflammatory. This includes all of them Meat and sausages. These contain the omega-6 fatty acids Arachidonic acidthat stimulates the release of inflammatory messenger substances. Also the consumption of Milk and dairy products has an influence on the human hormonal balance and is negatively related to the development of inflammation.

What you should also remove from your menu in the event of inflammation: refined carbohydrates, finished products, sweetened drinks and alcohol.

Inhibiting inflammation with intermittent fasting

Not only the choice of food can influence inflammatory processes in the human organism, but also that Times or limited periods of time, in which are eaten. The relevant and effective method of fasting here is intermittent fasting, in which am Day in a period of 8 hours food is consumed - the remaining 16 hours is fasted.

Using an example, this means that a person finishes the last meal of the day at 8 p.m. and fasts until 12 p.m. the following day. These fasting periods can Inhibit inflammationby for one inflammatory cytokines and immune cells weakened and on the other Glucose and lipid levels be improved.

An anti-inflammatory diet alone does not make a healthy lifestyle. That is why we want to take the Importance of getting enough exercise emphasize. Because Regular exercise leads to an increase in anti-inflammatory immune cells - the so-called regulatory T cells. It doesn't matter whether you put on your running shoes for sprints, do box jumps in the Crossfit box or do a vinyasa flow in the yoga studio. The motto is: do what is fun.

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Anti-inflammatory Diet: The Bottom Line

It's a yes! The Food choices can influence inflammatory processes in the body - both positively and negatively. That's on the chemical reactions which are activated by the absorption of nutrients. An anti-inflammatory diet predominantly includes plant-based foods: Fruits and vegetables, legumes, nuts and seeds, and spices. Meal timing - intermittent fasting - can also aid the recovery process. Foods that should be avoided in acute and chronic illnesses include meat and sausage products and milk and dairy products as well as sugar and fat-rich finished products and beverages.

At foodspring, we only use high quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.
  • What is an inflammation? https://www.ncbi.nlm.nih.gov/books/NBK279298/ [12.09.2020].

  • Chronic Inflammation, https://www.ncbi.nlm.nih.gov/books/NBK493173/ [09/06/2020].

  • Rathnavelu, V .; Alitheen, N. B .; Sohila, S .; Kanagesan, S .; Ramesh, R. (2016): Potential role of bromelain in clinical and therapeutic applications, in: Biomedical Reports, 5 (3).

  • Wall, R .; Ross, P. R .; Fitzgerald, G. F .; Stanton, C. (2010): Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids, in: Nutrition Reviews, 68 (5).

  • Aly, M. S. (2014): Role of Intermittent Fasting on Improving Health and Reducing Diseases, in: International Journal of Health Sciences, 8 (3).