Key Takeaway:
- Salmon, lentils, Greek-style yoghurt, edamame and tofu provide more protein per serving than an egg.
- These Anti-Inflammatory Foods also provide omega-3s, fibre, probiotics, polyphenols or isoflavones that may support a healthy inflammatory response.
- Vary your protein sources throughout the week rather than relying on a single “anti-inflammatory” food.
Salmon, lentils, Greek-style yoghurt, edamame and tofu offer at least 9 grams of protein per serving while providing nutrients associated with a healthy inflammatory response, giving consumers alternatives to protein-rich eggs.
Salmon Leads With Protein And Omega-3s
A large egg provides about 6 grams of protein, while a 3-ounce serving of sockeye salmon provides about 19 grams. Salmon is also rich in the omega-3 fatty acids EPA and DHA, which play roles in immune and inflammatory processes, making it one of the most nutrient-dense Anti-Inflammatory Foods.
“With their high protein contribution, these foods build and preserve muscle, and they actively work against the inflammatory processes that drive so many chronic conditions,” said Payton Brewer, a registered dietitian nutritionist, according to the source material.
The National Institutes of Health says fatty fish, including salmon, are among the richest food sources of EPA and DHA. Research also indicates that higher omega-3 levels can be associated with lower levels of some inflammatory markers, although omega-3s are not a treatment for chronic disease.
Registered dietitian Theresa DeLorenzo recommends pairing salmon with ingredients such as walnuts, pine nuts or hemp seeds. She also suggests using salmon in sheet-pan meals for a convenient protein source.
Plant Foods Add Protein And Fibre
Lentils are among the Anti-Inflammatory Foods that provide about 9 grams of protein and 8 grams of fibre in a half-cup serving. Their fibre supports digestive health, while plant compounds such as polyphenols provide antioxidant activity.
“Gut health and inflammation are highly intertwined; they must be discussed in conjunction,” Brewer said, according to the source material.
Registered dietitian Leonila Campos said fibre can be fermented by gut bacteria to produce short-chain fatty acids that support gut health and may influence inflammatory processes.
Greek-style yoghurt provides about 13 grams of protein per half cup and can also contain live cultures. Its protein makes it useful for breakfast or snacks, while fermented dairy foods may support a healthy gut microbiome.
“Between the probiotics and the CLA content, it is one of the easiest ways to support gut and immune health without overhauling your whole diet,” Brewer said.
Soy Foods Round Out The Options
Edamame provides about 18 grams of protein and 8 grams of fibre per cup. It also contains isoflavones, plant compounds with antioxidant properties. Tofu offers about 22 grams of complete protein per half-cup serving, making both foods substantial plant-based protein choices and Anti-Inflammatory Foods.
“Edamame often gets overlooked, but it is a great example of a plant protein that includes protein, fibre and antioxidant compounds all in one food,” Brewer said.
Campos said tofu and edamame contain isoflavones that have antioxidant and anti-inflammatory properties.
Nutrition experts caution against treating any single food as an “anti-inflammatory” cure. Instead, a varied eating pattern that includes vegetables, fruits, whole grains, legumes, seafood, and other nutrient-dense foods can provide a broader range of nutrients and beneficial compounds.
The five Anti-Inflammatory Foods can be rotated throughout the week alongside eggs and other protein sources, allowing people to increase protein intake without relying on one food.
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