Inflammation is one of the most common symptoms that is associated with a number of medical conditions. A reaction to an injury or infection, inflammation leads to painful swelling in the affected area. Heat, redness of the skin, and loss of function are some of the noticeable symptoms of inflammation.

Physical causes of inflammation include burns, frostbite, physical injury, foreign objects causing irritation or infection, and trauma. Biological causes vary from infections by pathogens, certain immune reactions as a result of hypersensitivity, and stress. Although not so common, chemical irritants, toxins, and even alcohol are among the chemical triggers that can cause mild to moderate inflammation.

Inflammation is one of the conditions which can be managed with the help of home remedies, self-care treatments and a number of lifestyle changes which also includes following an anti-inflammatory diet. It is important to know what to eat, but also knowing the foods to avoid will help you find better alternatives for an effective anti-inflammatory diet.

An anti-inflammatory diet is composed of food sources which include antioxidant foods, minerals, and essential fatty acids. The diet combines vegetables, fruits, certain wild meats, and food sources which are rich in Omega-3 benefits.

Here is a list of foods that you should consume to maintain a proper anti-inflammatory diet and routine:

• Fibrous foods
  Fiber is essential for your body as it aids in one of the most important processes, digestion. Fibrous foods are also rich in anti-inflammatory phytonutrients found in whole grains like barley, oats, vegetables like onions, eggplant, okra, and in fruits like bananas and blueberries.
• Avoid trans-fats
  Fats in large quantities are not good for your body, especially trans-fats which are found in most processed and canned foods. Trans-fat rich food sources are loaded with c-reactive proteins which trigger inflammation. Limiting the intake of trans-fats in canned foods by switching to homemade food preparations will help control fat and cholesterol levels.
• Limit sugar intake
  Sugar is one of the major culprits which can aggravate any inflammatory condition. Refined sugars and artificial sweeteners have been known to contribute to excess fructose levels which in turn increase the insulin resistance. A high sugar diet will also increase your chances of suffering from Diabetes which in turn can lead to complications including raised uric acid levels and high blood pressure. If you are suffering from the inherent symptoms of inflammation, avoid sugars and food sources which have a high fructose corn syrup content.
• Consume foods rich in antioxidant properties
  Garlic, scallions, onions, and leek form part of alliums while vegetables like broccoli, cabbage, cauliflower, brussel sprouts and mustard greens are known as cruciferous vegetables. Alliums and crucifers are naturally rich in antioxidant properties which can also help reduce the effects of inflammation.
• Calorie control
  The body can only process a limited amount of food ingested to aid regular bodily functions. Saturated fats form a major part of any diet but also increases the calorie intake if not kept in check. A well-balanced anti-inflammatory diet will also require you to reduce the consumption of red meat. Reducing the intake of saturated fats will help minimize the risk of heart disease.
• Switch to extra virgin olive oil
  One of the most important steps in maintaining a healthy anti-inflammatory diet includes the use of extra virgin olive oil for daily cooking. Regular vegetable oil is rich in fats which are not good for your body. Virgin oil and extra virgin olive oil both are rich in anti-inflammatory properties which help control the inflammation thus gradually providing relief.
• Omega-3 fatty acids
  Foods rich in Omega-3 fatty acids include flax seeds, walnuts, navy beans, and kidney beans. It is also essential to incorporate fish into your anti-inflammatory diet since fish is rich in Omega-3 fatty acids that form an essential part of any diet to tackle the symptoms of inflammation. Some of the other fish sources include salmon, herring, trout, mackerel, oysters, anchovies, and sardines.
• Ginger and turmeric
  Ginger is known to boost your immune system and thus provide with a better defense to tackle inflammation and its associated symptoms. The active ingredient in turmeric is rich in anti-inflammatory compounds making turmeric the most potent and anti-proliferative agent. It is also used in a number of medications.

An anti-inflammatory diet also requires you to make a number of lifestyle changes along with the consumption of certain foods and beverages. The way you cook your meals will change depending on the type of ingredients and substitutes used which is why it is advisable to check with a medical professional.