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Photo:Jen Causey
Jen Causey
You may hear the term“inflammation”thrown around a lot, but what exactly does it mean? Think of it like this: short-term (or “acute”) inflammation is your body’s way of dealing with injuries or infections. It’s your immune system gathering its troops to heal and protect. But when you have inflammation over a long time period (called “chronic inflammation”), it can start causing trouble, potentially increasing your risk for conditions like heart disease, diabetes, cancer and joint problems.
It’s important to keepchronic inflammationin check, and one of the easiest ways to do this is through your diet. We’ve rounded up some of the best canned foods that are convenient, budget-friendly and packed with anti-inflammatory nutrients. Let’s dive into these dietitian-approved choices.
The 7 Best Canned Foods You Should Be Eating for Better Blood Sugar, According to Dietitians
The 6 Best Canned Foods for Inflammation
1. Canned Tomatoes
Caroline Thomason, RD, CDCES, shares that “tomatoes are [one of] the richest food source of lycopene, which has powerful antioxidant and anti-inflammatory properties.” In fact, research shows that heating, crushing and canning tomatoes makes lycopene even more available for our bodies to absorb, according to Thomason.
Plus, most tomatoes are picked off the vine and canned in less than five hours. This ensures they retain their nutrition and flavor.
Try using canned tomatoes in recipes likeSpaghetti Squash Soup,Enchilada CasseroleorOne-Pot Pasta with Spinach & Tomatoes.
2. Canned Salmon
Sarah Alsing, M.S., RD,a registered dietitian and owner of Delightfully Fueled, recommendscanned salmonbecause it’s rich in omega-3 fatty acids and has 28 grams of protein per 5-ounce can—talk about ahigh-protein canned food. Research showsomega-3 fatty acidsare helpful for reducing inflammation and supporting heart health.Alsing adds, “I love mixing canned salmon with cottage cheese and mustard to make salmon salad. It can be eaten in a pita, on top of a salad, or with bell peppers to add fiber to lunch.”
You can add canned salmon to a variety of recipes like ourEasy Salmon Cakes,Stuffed Salmon AvocadosorSalmon Rice Bowls.
3. Canned Black Beans
Black beans are rich in antioxidants, like quercetin and saponins, which can help reduce inflammation in the body.Charita Bundick, RD, adds, “Black beans contain quercetin, which is a natural anti-inflammatory that can help reduce the risk of atherosclerosis and LDL cholesterol.”
Lisa Andrews, M.Ed., RD, LD,owner of Sound Bites Nutrition, also highlights a study emphasizing beans' prebiotic role in gut health and potentially improving inflammation.
While we’re focusing on black beans, it’s worth noting that all types of beans offer their own anti-inflammatory benefits. Try adding budget-friendly beans to recipes likeSheet-Pan Chicken Fajita Bowlsor thisCheesy Beef & Black Bean Skillet Casserole.Yum!
The 8 Best Prebiotic Foods for Better Gut Health, According to Dietitians
4. Canned Pumpkin
Pumpkin is rich in beta carotene, an antioxidant that the body converts to vitamin A. Research shows that beta carotene has strong anti-inflammatory, antioxidant and anticancer properties. Canned pumpkin is also filled with beneficial nutrients like fiber and potassium.
5. Canned Sardines
Jessica Wilson, M.S., RD,founder of The Helpful Dietitian, likes to use sardines just like you would with canned tuna in a sandwich. You can also try enjoying canned sardines atop a crunchyGreek Salador in a lusciousLemon-Garlic Sardine Fettuccine.
6. Canned Artichoke Hearts
Artichoke hearts are also filled with fiber which can help support a healthy gut andregular bowel movements.
Try adding this pantry staple to pasta dishes like ourSpinach & Artichoke Dip Pastaor add them to charcuterie boards for a nutritious boost.
Tips for Choosing Anti-Inflammatory Canned Foods
Here are a few things to keep in mind when selecting canned foods to help manage inflammation.
The Bottom Line
In need of more recipe inspiration? Try our15+ Dietitian-Approved Recipes Using Canned Foods.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li N, Wu X, Zhuang W, et al.Tomato and lycopene and multiple health outcomes: Umbrella Review.Food Chemistry. 2021;343:128396. doi:10.1016/j.foodchem.2020.128396Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: Food Sources, Biological Activities, and Human Health Benefits.Oxid Med Cell Longev. 2021;2021:2713511. Published 2021 Nov 19. doi:10.1155/2021/2713511Kavyani Z, Musazadeh V, Fathi S, Hossein Faghfouri A, Dehghan P, Sarmadi B.Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis.International Immunopharmacology. 2022;111:109104. doi:10.1016/j.intimp.2022.109104Meenu M, Chen P, Mradula M, Chang SK, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgarisL.).Food Frontiers. 2023;4(3):1019-1038. doi:10.1002/fft2.246Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.EBioMedicine. 2023;98:104873. doi:10.1016/j.ebiom.2023.104873Wu S, Chen R, Chen J, et al.Study of the Anti-Inflammatory Mechanism of β-Carotene Based on Network Pharmacology.Molecules. 2023;28(22):7540. Published 2023 Nov 11. doi:10.3390/molecules28227540Krajewska Maria , Witkowska-Sędek Ewelina , Rumińska Małgorzata , Stelmaszczyk-Emmel Anna , Sobol Maria , Majcher Anna , Pyrżak Beata.Vitamin D Effects on Selected Anti-Inflammatory and Pro-Inflammatory Markers of Obesity-Related Chronic Inflammation.Frontiers in Endocrinology.2022; 13. 10.3389/fendo.2022.920340Kim DB, Unenkhuu B, Kim GJ, Kim SW, Kim HS.Cynarin attenuates LPS-induced endothelial inflammation via upregulation of the negative regulator MKP-3.Anim Cells Syst (Seoul). 2022;26(3):119-128. Published 2022 May 20. doi:10.1080/19768354.2022.2077438
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li N, Wu X, Zhuang W, et al.Tomato and lycopene and multiple health outcomes: Umbrella Review.Food Chemistry. 2021;343:128396. doi:10.1016/j.foodchem.2020.128396Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: Food Sources, Biological Activities, and Human Health Benefits.Oxid Med Cell Longev. 2021;2021:2713511. Published 2021 Nov 19. doi:10.1155/2021/2713511Kavyani Z, Musazadeh V, Fathi S, Hossein Faghfouri A, Dehghan P, Sarmadi B.Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis.International Immunopharmacology. 2022;111:109104. doi:10.1016/j.intimp.2022.109104Meenu M, Chen P, Mradula M, Chang SK, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgarisL.).Food Frontiers. 2023;4(3):1019-1038. doi:10.1002/fft2.246Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.EBioMedicine. 2023;98:104873. doi:10.1016/j.ebiom.2023.104873Wu S, Chen R, Chen J, et al.Study of the Anti-Inflammatory Mechanism of β-Carotene Based on Network Pharmacology.Molecules. 2023;28(22):7540. Published 2023 Nov 11. doi:10.3390/molecules28227540Krajewska Maria , Witkowska-Sędek Ewelina , Rumińska Małgorzata , Stelmaszczyk-Emmel Anna , Sobol Maria , Majcher Anna , Pyrżak Beata.Vitamin D Effects on Selected Anti-Inflammatory and Pro-Inflammatory Markers of Obesity-Related Chronic Inflammation.Frontiers in Endocrinology.2022; 13. 10.3389/fendo.2022.920340Kim DB, Unenkhuu B, Kim GJ, Kim SW, Kim HS.Cynarin attenuates LPS-induced endothelial inflammation via upregulation of the negative regulator MKP-3.Anim Cells Syst (Seoul). 2022;26(3):119-128. Published 2022 May 20. doi:10.1080/19768354.2022.2077438
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Li N, Wu X, Zhuang W, et al.Tomato and lycopene and multiple health outcomes: Umbrella Review.Food Chemistry. 2021;343:128396. doi:10.1016/j.foodchem.2020.128396Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: Food Sources, Biological Activities, and Human Health Benefits.Oxid Med Cell Longev. 2021;2021:2713511. Published 2021 Nov 19. doi:10.1155/2021/2713511Kavyani Z, Musazadeh V, Fathi S, Hossein Faghfouri A, Dehghan P, Sarmadi B.Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis.International Immunopharmacology. 2022;111:109104. doi:10.1016/j.intimp.2022.109104Meenu M, Chen P, Mradula M, Chang SK, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgarisL.).Food Frontiers. 2023;4(3):1019-1038. doi:10.1002/fft2.246Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.EBioMedicine. 2023;98:104873. doi:10.1016/j.ebiom.2023.104873Wu S, Chen R, Chen J, et al.Study of the Anti-Inflammatory Mechanism of β-Carotene Based on Network Pharmacology.Molecules. 2023;28(22):7540. Published 2023 Nov 11. doi:10.3390/molecules28227540Krajewska Maria , Witkowska-Sędek Ewelina , Rumińska Małgorzata , Stelmaszczyk-Emmel Anna , Sobol Maria , Majcher Anna , Pyrżak Beata.Vitamin D Effects on Selected Anti-Inflammatory and Pro-Inflammatory Markers of Obesity-Related Chronic Inflammation.Frontiers in Endocrinology.2022; 13. 10.3389/fendo.2022.920340Kim DB, Unenkhuu B, Kim GJ, Kim SW, Kim HS.Cynarin attenuates LPS-induced endothelial inflammation via upregulation of the negative regulator MKP-3.Anim Cells Syst (Seoul). 2022;26(3):119-128. Published 2022 May 20. doi:10.1080/19768354.2022.2077438
Li N, Wu X, Zhuang W, et al.Tomato and lycopene and multiple health outcomes: Umbrella Review.Food Chemistry. 2021;343:128396. doi:10.1016/j.foodchem.2020.128396
Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: Food Sources, Biological Activities, and Human Health Benefits.Oxid Med Cell Longev. 2021;2021:2713511. Published 2021 Nov 19. doi:10.1155/2021/2713511
Kavyani Z, Musazadeh V, Fathi S, Hossein Faghfouri A, Dehghan P, Sarmadi B.Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis.International Immunopharmacology. 2022;111:109104. doi:10.1016/j.intimp.2022.109104
Meenu M, Chen P, Mradula M, Chang SK, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgarisL.).Food Frontiers. 2023;4(3):1019-1038. doi:10.1002/fft2.246
Zhang X, Irajizad E, Hoffman KL, et al.Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial.EBioMedicine. 2023;98:104873. doi:10.1016/j.ebiom.2023.104873
Wu S, Chen R, Chen J, et al.Study of the Anti-Inflammatory Mechanism of β-Carotene Based on Network Pharmacology.Molecules. 2023;28(22):7540. Published 2023 Nov 11. doi:10.3390/molecules28227540
Krajewska Maria , Witkowska-Sędek Ewelina , Rumińska Małgorzata , Stelmaszczyk-Emmel Anna , Sobol Maria , Majcher Anna , Pyrżak Beata.Vitamin D Effects on Selected Anti-Inflammatory and Pro-Inflammatory Markers of Obesity-Related Chronic Inflammation.Frontiers in Endocrinology.2022; 13. 10.3389/fendo.2022.920340
Kim DB, Unenkhuu B, Kim GJ, Kim SW, Kim HS.Cynarin attenuates LPS-induced endothelial inflammation via upregulation of the negative regulator MKP-3.Anim Cells Syst (Seoul). 2022;26(3):119-128. Published 2022 May 20. doi:10.1080/19768354.2022.2077438
