5 Anti-Inflammatory Foods That’ll Have You Feeling Like Tom Brady

Recently, there’s been a ton of buzz surrounding “anti-inflammatory diets,” or foods that work to lower inflammation in the body. The most prominent example is probably the super-strict diet that Tom Brady apparently follows, which prohibits, among other things, mushroom and nightshades, which some people consider inflammatory. But is inflammation in the body really something to be worried about - and can the foods we eat affect it?

Well, yes and no. It’s important to note that inflammation in the body isn’t always a bad thing. Essentially, there are two different types of inflammation: there’s acute inflammation, which is your body’s normal, healthy response to a specific injury or illness; and there’s chronic inflammation, which is when your body’s inflammatory response lasts for weeks, months, or years. “Even though you might not be able to see or feel [this type of] inflammation, it’s a sign that there’s trouble brewing health-wise,” says Karen Ansel, M.S., RDN, author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.

What type of trouble, you ask? Inflammation has been linked to diseases like arthritis, stroke, and cardiovascular disease. It’s also been linked to Alzheimer’s disease, erectile dysfunction, and cancer. Plus, the National Institutes of Health (NIH) reports that people with chronic inflammatory bowel diseases, such as ulcerative colitis and Crohn’s disease, have an increased risk of getting colon cancer.

So, we know that chronic inflammation is linked to some nasty conditions (though we don’t yet know how strong that link is). Can you avoid developing chronic inflammation in the first place? And if so, does what you eat make that big a difference?

The truth is that despite what Tom Brady might tell you, experts aren’t totally sure what role, if any, your diet can play in reducing inflammation. But Frank Hu, M.D., MPH, Ph.D., chair of the department of nutrition at Harvard’s School of Public Health, says that it may plays an important role in the microbiome in our gut, which is linked to the immune system. “Studies have shown that eating a healthy diet can improve healthy bacteria in the microbiome in the gut, and reduce the number of unhealthy bacteria. That can modulate the [body’s] inflammatory response,” he explains.

Hu says that avoiding sugary beverages, refined carbohydrates, and processed meats may help you steer clear of chronic inflammation. (His recommendations are in line with the 2015-2020 Dietary Guidelines for Americans, which suggest limiting calories from added sugars and saturated fats and eating plenty of whole grains and whole fruits.)

While the exact role your diet plays in chronic inflammation isn’t totally clear, many foods suspected to have some anti-inflammatory properties are also nutritious in other ways. Here are just a few of them.