When it comes to eating well, most of us think in terms of calories, carbs, or convenience. But what if your food choices could do more than fuel your day? What if they could help you live longer?
At the 2025 American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago, research showed that diet can play a crucial role in improving outcomes for people with stage 3 colon cancer. The implications are powerful — not just for cancer patients, but for anyone looking to support long-term health, prevent chronic disease, and age well.
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The Study: Diet and Longevity in Colon Cancer Patients
Researchers followed over 1,500 individuals with stage 3 colon cancer. The study found that patients who ate an anti-inflammatory diet lived significantly longer than those who consumed more inflammatory foods like ultra-processed products, added sugars, and saturated fats, which were linked to up to an 87% higher risk of death. That’s a massive impact from what’s on your plate.
The biggest difference? Those following an anti-inflammatory diet regularly ate foods like:
- Leafy green and cruciferous vegetables
- Fatty fish
- Nuts and seeds
- Olive oil
- Coffee and tea
Conversely, those who consumed more pro-inflammatory foods — like red and processed meats, refined grains, and sugary beverages — faced a higher risk of poorer outcomes.
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Why Inflammation Matters (Even If You’re Healthy)
Inflammation is your body’s natural defense mechanism. When you’re injured or sick, it helps you heal. But chronic inflammation is a different story. It’s linked to nearly every major chronic disease: heart disease, diabetes, Alzheimer’s, and yes, even certain cancers.
Many of the foods in the standard Western diet — high in sugar, refined carbs, and ultra-processed ingredients — can fuel that chronic inflammation. Over time, this leads to cellular damage, a weakened immune system, and an increased risk of disease.
That’s where the anti-inflammatory diet comes in: not as a restriction, but as a reset.
What to Eat: The Anti-Inflammatory Grocery List
You don’t need to overhaul your entire diet overnight. Start with small swaps and simple additions. Here are the top inflammation-fighting foods to keep in your kitchen:
6 Anti-Inflammatory Foods to Add to Your Cart Today
#1 Leafy Greens
Examples: Kale, spinach, arugula, Swiss chard
Packed with fiber, antioxidants, and vitamins like folate and vitamin K, these greens help fight inflammation and support brain and bone health.
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#2 Cruciferous Vegetables
Examples: Broccoli, cauliflower, Brussels sprouts
These veggies are rich in sulforaphane — a powerful plant compound shown to reduce inflammatory markers and support detox pathways.
#3 Fatty Fish
Examples: Salmon, sardines, mackerel
Loaded with omega-3s, fatty fish help lower systemic inflammation and reduce the risk of heart disease and autoimmune disorders.
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#4 Healthy Fats
Examples: Extra virgin olive oil, avocados, nuts, seeds
Monounsaturated fats nourish your heart and reduce inflammatory proteins in the blood. Bonus: they help you absorb fat-soluble vitamins, too.
#5 Whole Grains
Examples: Quinoa, brown rice, oats, farro
Unlike refined grains, these fiber-rich options support a healthy gut microbiome — your first line of defense against inflammation.
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#6 Anti-Inflammatory Herbs & Spices
Examples: Turmeric, ginger, garlic, cinnamon
Flavor-packed and functional, these natural ingredients help calm inflammation, regulate blood sugar, and support immune health.
How to Build a Daily Anti-Inflammatory Routine
Incorporating anti-inflammatory foods doesn’t have to be overwhelming. Here are a few ways to weave these habits into your everyday life:
- Start your morning with oatmeal topped with berries and chia seeds
- Swap soda for green tea or sparkling water with lemon
- Add greens to sandwiches, omelets, and smoothies
- Use olive oil instead of butter or processed dressings
- Batch-roast veggies with turmeric and garlic for easy dinners
- Include a daily movement break — even just 20 minutes of walking reduces inflammation
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Eat With Purpose
This study reinforces a powerful truth: food isn’t just fuel. It’s medicine. Whether you’re actively managing a condition, recovering from illness, or simply want to feel your best, the choices you make at mealtime matter. An anti-inflammatory diet isn’t a fad, it’s a long-term investment in your health and longevity.
Ready to reduce inflammation and eat with intention? Explore thousands of our expert-designed recipes to help you feel your best — starting today.
