- Chronic inflammation is increasingly common.
- Some high-fiber carbs can help calm inflammation.
- Include whole grains and purple potatoes for an anti-inflammatory boost.
Chronic inflammatory diseases contribute to more than half of deaths worldwide, according to the National Library of Medicine’s resource, StatPearls. Specifically, about three in five people will die from a chronic illness linked to inflammation, including stroke, respiratory disease, heart disease, cancer and diabetes.
Inflammation is a necessary process that occurs in your body to protect you from things like bacteria and viruses, and also helps you heal from injury. But when inflammation becomes long-term and doesn’t go away, problems typically follow. Chronic inflammation is linked to conditions such as heart disease, diabetes, high blood pressure, cancer, arthritis and other illnesses. And as the statistics show, it’s alarmingly common.
Thankfully, you have the power to keep inflammation at bay by being proactive with health habits, including how you nourish your body. You may have heard that a good way to do that is to avoid carbs. But nutrition experts disagree.
Carbohydrates and Inflammation
While it’s true that certain carbs can contribute to inflammation, not all carbohydrates are created equal. Refined carbs, made with refined white flour, tend to be the main culprits. These include foods like crackers, baked goods, cookies, white breads and pastas. While that doesn’t mean you need to take all your favorite treats off the menu (we’re not the food police!), it is important to focus on the better-for-you carbs that research shows can actually help lower inflammation. These include whole grains like buckwheat, oats, quinoa and bulgur, and starchy vegetables like potatoes.
A 2022 systematic review published in Nutrients found that replacing refined grains with whole grains can have a significant effect in reducing at least one inflammatory marker. Of the 31 studies the researchers looked at, they noted that the main nutrient in whole grains responsible for their anti-inflammatory benefits was dietary fiber, while other supporting nutrients like phytochemicals, fatty acids, vitamins and minerals also played a role.
Fiber is an anti-inflammatory superstar for many reasons. For starters, it helps keep you fuller longer, which can help support a healthy weight. It also acts as a prebiotic, providing food for your beneficial gut bacteria, which helps them thrive and multiply. And a healthy gut microbiome helps lower inflammation throughout your body.
So, in addition to curbing refined carbs, try adding these five anti-inflammatory carbohydrates to your meal plan today.
Buckwheat
Photographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors Hall
Pictured Recipe: Buckwheat Pancakes
Culinary dietitian Wendy Jo Peterson, M.S., RDN, author of 10 cookbooks, including Bread Making for Dummies, is an avid supporter of including whole grains in a balanced everyday diet. Peterson, who lives in Germany, says that the bulk of breads in Europe are made from ancient grains, like buckwheat, and contain more fiber than their wheat counterparts commonly found in the U.S. For example, according to the USDA, 100 grams of buckwheat flour contains more than three times the fiber of all-purpose wheat flour (10 grams versus 3 grams).
Peterson notes that this gluten-free seed also contains the phytochemicals rutin and quercetin—antioxidants known to reduce inflammation. A 2021 review published in the journal Infectious Disorders Drug Targets highlights the anti-inflammatory benefits of buckwheat alongside its potential neuroprotective, anti-diabetes and anti-hypertensive effects, among others. Antioxidants help protect your body against foreign invaders and the damage they can do to your body over time, which can lead to conditions like diabetes and high blood pressure. Regular consumption of foods high in antioxidants can help prevent and also lower inflammation that contributes to disease.
All good reasons to add buckwheat to your diet. “Start by substituting half of the wheat flour with buckwheat in foods such as pancakes, waffles, crackers and tortillas,” says Peterson. “Or, experiment with buckwheat groats as a delicious breakfast porridge.”
Oats
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Pictured Recipe: High-Protein Raspberry & Peanut Butter Overnight Oats
Social media can take even the most humble and help them go viral, which is what happened with TikTok oat trends in 2023. Oats are an affordable whole grain abundant in the diets of countless cultures. Not only are they shelf-stable and easy to keep on hand, but they make an excellent addition to both sweet and savory dishes.
You may be familiar with the cholesterol-lowering effects that the beta-glucan fiber present in oats offers. But oats may offer anti-inflammatory effects, too. They contain phenols that reduce free radicals in the body. Over time, these free radicals can lead to inflammation. Unfortunately, you’re exposed to them every day, even if you exercise, eat a balanced diet and don’t smoke, as they’re just a part of life. But diets high in foods containing phenols may combat free radicals—essentially destroying them before they let inflammation set in.
A 2021 study published in the journal Foods supports this notion. It found that the phenols in oats not only provide anti-inflammatory properties, but also have potent antioxidant, antiproliferative and anti-itching powers, as well.
A ½-cup serving of cooked oats provides 4 grams of filling fiber for just 150 calories, per the USDA. Plus, it also delivers some iron, potassium, magnesium and zinc. You can even pulse whole oats into a flour to use for baking, or use oats in savory dishes, like in our Savory Oatmeal with Cheddar, Collards & Eggs.
Purple Potatoes
Pictured Recipe: Purple Sweet Potato Pie
Despite what you may have heard, potatoes are a great addition to a well-balanced diet. “Past data published in 2010 in The Journal of Nutrition showed that consumption of potatoes with pigment, like purple potatoes, reduced inflammation and DNA damage in healthy adult males,” says Lauren Manaker, M.S., RDN, LD, a registered dietitian and author of Fueling Male Fertility. “The purple hue comes from a high concentration of antioxidants, namely phenols, anthocyanins and carotenoids, a trifecta powerhouse that helps rid the body of those free radicals mentioned above. Plus, purple potatoes are a natural source of carbs that provide fiber, vitamins and unique antioxidants.”
According to the USDA, one “baby” purple potato has 80 calories, 17 grams of carbohydrates and 2 grams of fiber, making purple potatoes a great addition to a balanced diet.
Sorghum
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Pictured Recipe: Chickpea & Sweet Potato Grain Bowls
Step aside, quinoa, there’s a lesser-known ancient grain in town that also packs a strong nutritional punch (side note, we still love quinoa too!). “Sorghum is an ancient grain that is naturally gluten-free and contains bioactive compounds that provide anti-inflammatory effects,” says Manaker.
According to a 2021 article published in Foods, the antioxidants in sorghum, like phenolic acids and flavonoids, fight off those foreign invaders, free radicals, that can cause damage over time, leading to diabetes, inflammation and other health conditions.
Nutritionally speaking, 1 cup of cooked sorghum contains 13 grams of fiber, per the USDA. Experiment in your kitchen with your favorite grain recipes by swapping in sorghum now and then in place of quinoa and rice.
Spelt
Pictured Recipe: Spelt Indian Flatbread
Spelt is an ancient cousin of wheat that is widely used in German baking, according to Peterson. “It’s lower in gluten than wheat flour, but still contains gluten. While spelt is not suitable for those living with celiac disease, people with wheat intolerances can often tolerate spelt,” says Peterson. Though it’s still important to talk to your healthcare practitioner if you’d like to try spelt and have a wheat intolerance.
Spelt is a great way to make every bite count, with a ½ cup of cooked spelt providing 4 grams of fiber and just over 125 calories, according to the USDA. Plus, as Peterson notes, it also contains manganese, vitamin B2, thiamin, niacin and copper.
If you’re interested in trying spelt, Peterson recommends purchasing spelt flour or spelt berries to gain the benefits of fiber and nutrients. If you’d like to try spelt berries, they can be cooked and prepared much like farro. If you want to start baking with spelt flour, she recommends starting by swapping in half spelt flour for half of the all-purpose flour in recipes.
The Bottom Line
Not only do you not have to avoid carbs if you’re looking to keep inflammation under control, but eating the right kind of carbs can actually help reduce inflammation. Focus on including a variety of nutrient-rich sources, like buckwheat, oats, purple potatoes, sorghum and spelt, as part of your anti-inflammatory eating plan.
