Inflammation is a natural and essential process in the body. It protects you from harmful bacteria and viruses and supports healing after injury. However,
When inflammation becomes chronic—persisting for months or years—it can lead to serious health problems. Long-term inflammation is linked to conditions such as heart disease, diabetes, high blood pressure, cancer, arthritis, and many others. In fact, chronic inflammatory diseases contribute to more than half of all deaths worldwide, with roughly three out of five people dying from an inflammation-related illness.The good news is that healthy lifestyle habits, especially the way you nourish your body, can help keep inflammation in check. Although you may have heard that cutting carbohydrates is beneficial, nutrition experts disagree. Carbohydrates themselves are not inherently inflammatory. Below are five carb-rich foods that actually help fight inflammation.
1. Buckwheat
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| Buckwheat |
Wendy Jo Peterson, M.S., RDN, a culinary dietitian and cookbook author, is a strong advocate for whole grains. Living in Germany, she notes that many European breads are made with ancient grains such as buckwheat, which contain more fibre than typical U.S. wheat. For example, 100 grams of buckwheat flour provides more than three times the fibre of all-purpose flour (10 grams vs. 3 grams).
Buckwheat is also rich in antioxidants such as rutin and quercetin, which help reduce inflammation. Research supports buckwheat’s anti-inflammatory properties and highlights its potential health benefits. Antioxidants protect the body from harmful free radicals that can contribute to chronic diseases like diabetes and high blood pressure.
Peterson recommends adding buckwheat to your routine by replacing half the wheat flour with buckwheat flour in pancakes, waffles, crackers, or tortillas. You can also try buckwheat groats as a warm breakfast porridge.
2. Oats
Oats are an affordable, versatile whole grain enjoyed around the world. They store well and work in both sweet and savoury dishes.
You may already know that oats contain beta-glucan, a type of fibre that helps lower cholesterol. They also provide phenols—compounds that help neutralize free radicals, which can trigger inflammation over time. Even with a healthy lifestyle, free radicals are unavoidable, making antioxidant-rich foods like oats especially valuable.
A cup of cooked oats delivers 8 grams of fibre, around 300 calories, and important minerals such as iron, potassium, magnesium, and zinc. You can use whole oats in baking, grind them into flour, or incorporate them into savoury meals.
3. Purple Potatoes
Despite their reputation, potatoes can absolutely be part of a healthy diet. Purple potatoes, in particular, offer strong anti-inflammatory benefits thanks to their high antioxidant content.
“Their vibrant colour comes from antioxidants like phenols, anthocyanins, and carotenoids, which help eliminate free radicals,” explains Lauren Manaker, M.S., RDN, LD. Purple potatoes also provide fibre, vitamins, and unique plant compounds.
Three small purple potatoes contain about 90 calories, 20 grams of carbohydrates, and 2 grams of fibre—making them a nutrient-dense, anti-inflammatory carb source.
4. Sorghum
Sorghum is another ancient grain gaining attention for its nutritional value. “Sorghum is naturally gluten-free and contains bioactive compounds with anti-inflammatory effects,” says Manaker.
Studies show that sorghum’s antioxidants—including phenolic acids and flavonoids—help protect against free radical damage that can lead to inflammation, diabetes, and other chronic conditions.
A cup of cooked sorghum provides 13 grams of fibre. You can use it in place of quinoa or rice in your favourite dishes.
5. Spelt
Spelt, an ancient relative of wheat, is widely used in German baking. “It’s lower in gluten than wheat flour but still contains some gluten,” Peterson notes. While it’s not suitable for people with celiac disease, some individuals with wheat sensitivities may tolerate it—though it’s best to consult a healthcare provider first.
A half-cup serving of spelt offers 4 grams of fiber and just over 125 calories, along with manganese, B vitamins, and copper.
Peterson suggests using spelt flour or spelt berries to boost fiber and nutrients. Spelt berries can be cooked like farro, and spelt flour can replace half the all-purpose flour in baked goods.
Carbohydrates and Inflammation
Not all carbs affect the body the same way. Refined carbohydrates—such as white bread, pasta, crackers, cookies, and pastries—are the main contributors to inflammation. But that doesn’t mean you need to avoid all your favourite foods. Instead, focus on whole-food carbohydrates that research shows can actually reduce inflammation, including whole grains like buckwheat, oats, quinoa, and bulgur, as well as starchy vegetables like potatoes.
A systematic review of 31 studies found that replacing refined grains with whole grains significantly reduced at least one inflammatory marker. Fibre was identified as the key nutrient responsible for these benefits, though phytochemicals, fatty acids, vitamins, and minerals also played important roles.
Fibre supports lower inflammation in several ways: it helps you stay full longer, supports a healthy weight, and acts as a prebiotic—feeding beneficial gut bacteria. A thriving gut microbiome is closely linked to reduced inflammation throughout the body.
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