FoodNutrition

There Are 6 Different Types of Chronic Inflammation—Here’s What To Eat To Combat Each

Chronic inflammation can impact different parts of the body. Here are the best foods to relieve inflammation no matter where you're suffering.

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Photo: Stocksy/ J. Anthony
Published Jan 11, 2024

Written by 

Maki Yazawa

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Battling chronic migraines, anxiety, hives, even depression? These all are telltale signs that you may be dealing with some form of chronic inflammation.

Experts in This Article

Maggie Berghoff

a functional medicine nurse practitioner and author of USA Today Bestseller, Eat to Treat

According to Maggie Berghoff, FNP-C, a functional medicine nurse practitioner and author of Eat to Treat, there are six main types of inflammation—ranging from allergy to stress to digestive-related causes—that indicate there may be an underlying issue at play. Although not all types of inflammation are inherently “bad,” the issue is when it becomes chronic, which can have adverse effects for overall health in the long run. The goal? Keeping inflammation under control; and what you’re eating can certainly help do just that.

The best foods to relieve the different kinds of inflammation

Research has shown that overconsumption of certain kinds of foods (like processed meats and added sugars) can increase your risk of inflammation. But according to Berghoff, certain foods can lend a helping hand in keeping inflammation at bay (along with other things like regular exercise, sleeping well, and stress reduction). “It’s critical to the success of your healing goals to focus not just on what to remove and avoid in your diet, but what to add to your daily meals,” Berghoff says.

Berghoff says identifying the type of inflammation you’re experiencing is key (there are six of ‘em), which helps to determine the necessary lifestyle and dietary changes needed. She recommends speaking with a health professional and undergoing testing to make the most effective treatment plan best suited for you.

But once you have that info, the functional medicine expert has honed in on several nutrient-dense foods that optimize daily function and target the main types of inflammation to keep them at bay.

1. Muscle and joint inflammation

First and foremost, if you’re experiencing muscle and joint inflammation (which might include swelling, stiffness, and pain), Berghoff recommends consuming foods high in omega-3s. This special fat can help decrease inflammation and alleviate pain, she says. “Fish high in omega-3s, like salmon, are great for this inflammation type. Omega-3 can also be found in olive oil and nuts, so adding pistachios, hazelnuts, almonds, and pine nuts can help mitigate inflammation,” she says.

Additionally, foods high in the mineral zinc (think pumpkin seeds and legumes) can help with muscle growth and repair, as well as with nutrient absorption to help heal muscles and joints, Berghoff says. Lastly, she says rounding out your diet with foods high in copper (stock up on mushrooms, whole grains, and dark leafy greens) can help play a role in collagen production, the building block of bones and tissues.

2. Thyroid inflammation

According to Berghoff, filling your plate with unsaturated fats, protein, and veggies are the name of the game when it comes to thyroid inflammation (such as Hashimoto’s disease). “Healthy fats such as avocados, olive oil, coconut oil, and proteins high in omega-3, like salmon, are important for this inflammation type because they can help…regulate hormones,” she says. (And an inflamed thyroid might over- or under-produce key hormones for your health, causing health issues.) Berghoff also recommends staying on top of your daily protein intake, with foods like chicken, salmon, turkey, or eggs. (Remember: 30 grams of protein per meal is the dietitian gold standard.)

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Although Berghoff says a diet rich in a variety of vegetables is a key marker for achieving overall health across the board, it’s particularly beneficial to hone in leafy greens (spinach) and root vegetables high in iron (carrots, beets, radishes, sweet potatoes) when tackling this type of inflammation, since being deficient in iron impacts thyroid function1.

3. Inflammation from sugar

Scientific studies have repeatedly shown that added sugar causes inflammation. (Excessive sugar intake is associate with inflammatory conditions like high blood pressure, psoriasis, inflammatory bowel disease, and other issues2.) To that end, Berghoff says it’s important to make the appropriate modifications to limit its effects. “To help balance your blood sugar and heal from this inflammation type, start your day with a glass of filtered, high-quality water, followed by a nutrient-dense smoothie or meal that includes healthy fats, protein, greens, and fiber,” Berghoff says.

Then, she recommends swapping white flour pasta, rice, bread, and pastries that may influence blood sugar levels for options like red lentil pasta or almond flour tortillas. Even small changes—like making your own DIY salad dressing sans sugar versus buying store-bought options—can have a lasting effect.

4. Psychological stress

Chronic stress has long been associated with inflammation3. Berghoff says eating plenty of fruits and veggies can help thanks to their high levels of vitamins, minerals, flavonoids, and carotenoids that all contribute to mental well-being. “Healthy fats, like avocados, nut butters, and salmon also supercharge your mind, and leafy greens support brain function—all fantastic ways to help with psychological stress and reduce inflammation.”

5. Digestive inflammation

Digestion feeling out of sorts? Berghoff says noshing on ginger is a great option thanks to a compound called gingerol that has been scientifically shown to help reduce inflammation, swelling, and pain4. Additionally, the functional medicine expert recommends adding foods high in probiotics (kimchi, sauerkraut, and Bubbies fermented pickles), as well as foods high in fiber (chia seeds, apples, fennel), to help restore the microbiota. If high-fiber foods tend to upset your stomach, Berghoff says cooking them down can help ease digestion.

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However, if you’re having an active flare-up of stomach issues, it’s important to switch gears and focus on hydration and easy-to-digest foods (bananas, applesauce, oatmeal, toast, etc.).

6. Allergies, asthma, and skin inflammation

“To support your respiratory system and your skin, eat foods high in vitamin D, such as fatty fishes and whole eggs,” says Berghoff, since vitamin D is important for maintaining skin health5 and also reduces inflammation in the lungs.6 (Among many other benefits for overall health.) She also suggests loading up on nuts and seeds high in vitamin E, which has “been shown to help with coughing and asthma7.” Of course, veggies should also be in the mix—think leafy greens and carrots rich in vitamin A that support skin health. Lastly, Berghoff says avoiding dairy can potentially help with this type of inflammation. “Most who suffer with any skin or allergy-type symptoms feel much better and more clear without dairy in their diet. Try it for a period of time and see how it goes,” she says.

Discover a dietitian’s guide to eating for inflammation:

  1. Soliman, Ashraf T et al. “Chronic anemia and thyroid function.” Acta bio-medica : Atenei Parmensis vol. 88,1 119-127. 28 Apr. 2017, doi:10.23750/abm.v88i1.6048

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  2. Ma, Xiao et al. “Excessive intake of sugar: An accomplice of inflammation.” Frontiers in immunology vol. 13 988481. 31 Aug. 2022, doi:10.3389/fimmu.2022.988481

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  3. Liu, Yun-Zi et al. “Inflammation: The Common Pathway of Stress-Related Diseases.” Frontiers in human neuroscience vol. 11 316. 20 Jun. 2017, doi:10.3389/fnhum.2017.00316

    ↩︎

  4. Mashhadi, Nafiseh Shokri et al. “Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence.” International journal of preventive medicine vol. 4,Suppl 1 (2013): S36-42.

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  5. Bocheva, Georgeta et al. “The Impact of Vitamin D on Skin Aging.” International journal of molecular sciences vol. 22,16 9097. 23 Aug. 2021, doi:10.3390/ijms22169097

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  6. Hughes, D A, and R Norton. “Vitamin D and respiratory health.” Clinical and experimental immunology vol. 158,1 (2009): 20-5. doi:10.1111/j.1365-2249.2009.04001.x

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  7. Cook-Mills, Joan M, and Pedro C Avila. “Vitamin E and D regulation of allergic asthma immunopathogenesis.” International immunopharmacology vol. 23,1 (2014): 364-72. doi:10.1016/j.intimp.2014.08.007

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FoodNutrition

How To Tell if Your Peanut Butter Has Gone Bad (Because It Probably Has)

Answering the age-old question: Does peanut butter *actually* go bad?

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Photo: Stocksy/Mariela Naplatanova
Updated Feb 18, 2025

Written by 

Maki Yazawa

The nostalgia of a quality PB&J sandwich can quickly take you back to your childhood in the first bite. And honestly, nothing’s changed; I will never stop reserving a special spot in my pantry for peanut butter. Something about the slightly salty spread—paired with a sweet and tart jam or jelly—always hit the spot growing up. The best part: Peanut butter is good for you, shown to reduce cardiovascular and liver diseases with regular consumption. In fact, a registered dietitian previously crowned it the best nut butter of them all on Well+Good. (I mean, what else will you reach for when you need a post-workout pick-me-up, an ideal hiking sandwich spread, or a midnight snack?)

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That being said, while some can easily go through an entire peanut butter jar in a week (shoutout to parents with little ones), most consumers actually take a few to several months to reach the bottom of the container. All good, whatever your pace, save for the fact that this beloved spread spoils a lot faster than you assume.

So, how fast exactly does peanut butter go bad? Despite the fact that it appears to last virtually forever, peanut butter often expires within just a few months after opening or even sooner. Here, we’ve gathered a few pointers for determining whether your creamy-slash-crunchy nut butter has spoiled or is still usable with indicators like smell, taste, and appearance.

Does peanut butter go bad?

As peanut butter contains minimal water due to its high fat content (less than one percent), a sealed jar of the spread can sit in the pantry for anywhere from six months to two years before spoiling if it’s made with preservatives like sodium benzoate—a pickling agent that inhibits bacteria growth. However, an opened jar (which exposes the spread to microorganisms fueled by oxygen) can only last two to three months, depending on the type and how it’s stored. An unopened jar of natural peanut butter will last just six months maximum at room temperature, unopened; once opened, it will likely start to turn after just a month.

Why? Studies show that natural peanut butters made without oil, sugar, or stabilizers tend to have a shorter shelf life than those made with stabilizers and preservatives. Once an opened jar of nut butter begins to interact with environmental factors, its oxidative stability—the chemical reactions between fatty acids and oxygen that cause rancidity—begins to decrease.

How do you know your peanut butter is expired?

A jar of nut butter that's past its prime will begin to taste rancid, bitter, or overly pungent. According to a study on the quality of natural peanut butters during storage, natural PB kept at 50°F (10°C) began demonstrating loss in oxidative stability (or freshness) after just 12 weeks. Alternatively, when stored at higher temperatures of 77°F and 95°F (25°C and 35°C, aka closer to your kitchen’s room temperature), the stability shortened to only four weeks.

Aside from the yucky taste of rancid peanut butter, the spread will also emit a foul odor. If the spread gives off a bitter, metallic, or soap-like scent, it is time to part ways. Additionally, if the color darkens, the texture becomes dry, or there are signs of mold growth, the peanut butter has gone bad. However, don’t be alarmed by natural oil separation; it’s completely normal and a sign of good-quality natural nut butter. And, of course, always check the expiration date to use as a starting point of reference.

How to store peanut butter so it lasts longer

Although peanut butter is one of those foods that don’t need to be refrigerated (technically speaking), it can definitely benefit from some cooler temperatures. In fact, storing nut butters in a dry, cool environment can help them stay fresh for longer. So, should you refrigerate peanut butter after opening? You bet (that is, if it takes you a while to get through an entire jar).

Once opened—if you don’t expect to be using it up in the immediate future—simply place the jar in the fridge to reduce moisture exposure and bacterial growth, which will add months to its shelf life. If you see separation occurring between the solids and oils, flip the jar upside down when stashed away. This will help re-incorporate the ingredients once flipped back, right side up. (Or if you’re pressed for time, agitating the separated liquids with a spoon or spatula will always do the trick.) You can also soften cold peanut butter fast by simply leaving it out at room temperature for 10 to 15 minutes.

Tips to extend the shelf life of your peanut butter

If your household doesn’t consume peanut butter regularly and you’re looking for a way to cut back on food waste, freezing the nut butter will buy you even more time to use it up—think years (!). But this is best for a long-term pantry stocking case; how can you freeze it without having to regularly defrost the entire jar to simply get a spoonful out? We’ve got two genius hack so you can always have ready-to-eat PB in mere minutes, no broken spoons in sight.

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1. Freeze it into single-portion cubes

Transfer the contents of your opened jar of PB to ice cube trays to freeze the spread in convenient single-portion chunks. Once solid, drop them into freezer bags for easy access. When ready to use, grab the desired portion out of the bag and simply defrost it for a few minutes. Before you know it, you’ll have pre-portioned cubes of peanut butter conveniently ready for baking a batch of gooey banana peanut butter brownies, decadent peanut butter banana bread, or even just for overnight oats. Swoon. Plus, the single portions are also ideal for a pre-bedtime banana and peanut butter snack that can help boost relaxation and aid in better sleep. We love.

2. Freeze it into no-spreading-necessary, ready-to-eat sheets

Better yet, according to a viral TikTok video, you can also enlist your freezer to make the most perfect vegan peanut butter and jelly sandwich. This trick helps you avoid those terrible bread tears (which can happen as you spread your glob of peanut butter) by freezing thin layers of the nut butter on parchment paper for ready-to-use portions. It also frees up more freezer space than storing a bag of cubes. In the video, Eitan Bernath explains that you should start by spreading a large amount of peanut butter on a sheet of parchment into a thin layer using a spatula. Then, cover the layer with another sheet of parchment paper and press firmly with your hands or using a rolling pin to smooth out the peanut butter into an even, uniform layer.

Next, freeze the parchment-lined peanut butter on a flat sheet tray for at least half an hour to an hour. You can perform the same steps and freeze thin sheets of jam, too (though depending on the consistency, it may not freeze as well as the peanut butter). Once the spreads have completely frozen, remove them from the tray, and cut them into individual-sized portions. If making a traditional PB&J sandwich, cut the layers to match the shape of your bread. Lastly, carefully remove the parchment paper before assembling your sandwich. The result? A delicious PB&J sandwich, minus the torn bread (and more importantly, no expired peanut butter in sight).

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FoodCookingNutrition

Food Sequencing: What Is It, and Does It Work?

The science behind eating your foods in specific order.

a person sits at a table enjoying healthy fruit, vegetable and meat salad with balance nutrition
Photo: Getty
Published Feb 16, 2025

Written by 

Christina Manian, RD

When balanced eating habits come to mind, most of us immediately think of the foods filling our plate. Are they rich in a variety of beneficial nutrients like fiber, protein, vitamins, and minerals while also being lower in others like trans fat and added sugar? Calculating this while also getting a tasty meal on the table can already be a tall order in and of itself. Once you’ve gotten through that step and it’s time to dig in, most of us automatically reach for the most appetizing food on the plate first. 

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However, some healthcare professionals and health-focused influencers are encouraging us to take a different approach: Food sequencing or eating the foods on our plate in a specific order to maximize benefits. “The concept is based on how different types of foods affect your digestion, metabolism, and even blood sugar levels,” explains Lauren Manaker MS, RDN, LD, a registered dietitian based in Charleston, South Carolina. 

If you’ve heard of this concept before or it has piqued your interest, but you haven’t known how to start, you’re in luck. Let’s explore what food sequencing actually entails, if it’s truly beneficial to overall health, and how to employ it in your everyday life–if you’re so inclined.

What is food sequencing?

Food sequencing is a technique that involves eating everything on your plate in a really specific order, which can boost or support many different facets of digestion, from blood sugar levels to the amount of nutrients your body can process. While it’s unclear who thought of the concept or when it was invented, some of the first research on food sequencing was published in 2011 by a group of Japanese researchers aimed at determining the glycemic effect of eating veggies before carbohydrates. Interest in the technique has only grown since that time, with a slew of studies now published on the topic.

“The principle behind food sequencing is that the order in which you eat the macronutrients (carbohydrates, proteins, and fats) and fiber on your plate can influence your digestion, blood sugar levels, satiety, and nutrient absorption,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women's health specialist, and owner of Simply Nourished Functional Nutrition. This is because of how each of these nutrients are metabolized and utilized in the body.

The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (basically every option outside of potatoes, corn, legumes, and winter squash), then reach for protein-rich foods and healthy fats. Finish out the meal with any carbohydrate sources.

Does food sequencing actually benefit your health?

A common thread between fiber, protein, and healthy fats (the first foods to reach for, in that order) is that they slow digestion. This results in not only increased feelings of fullness and better energy levels after eating but also improved blood sugar regulation through delayed glucose absorption to prevent extreme sugar spikes and dips. “This is particularly beneficial for individuals with insulin resistance, prediabetes, or diabetes,” explains Schlieger. 

While many people may experience higher blood sugar levels (also known as hyperglycemia) after eating, food sequencing can help to significantly reduce these numbers according to research. Food sequencing may also help regulate insulin levels post-meal, as shown in a randomized control trial from 2023. Further, a review found this method to not only be an effective strategy for managing metabolic conditions like type 2 diabetes through blood sugar and insulin control, but a great tool for preventing these diagnoses as well.

Food sequencing may also promote better nutrient absorption. “Fiber-rich and non-starchy vegetables, when consumed first, create a protective, gel-like layer in the gut which slows carbohydrate absorption but doesn’t interfere with nutrient uptake, allowing the body to better absorb vitamins, minerals, and phytonutrients,” says Schleiger.

Starting with fiber first can encourage better digestive health, too, as complex carbohydrates are a major driver of healthy digestion and regularity. Plus, soluble fiber is a key food source for the healthy gut bacteria living in our microbiomes as a prebiotic.

Finally, food sequencing could also help support maintaining your weight—leading to fewer “yo-yo” fluctuations. “By prioritizing fiber and protein, which tend to have lower calorie densities and high satiety effects, food sequencing can help people manage portion sizes and cravings, indirectly supporting weight management goals,” Schleiger explains.

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Trying food sequencing

“While food sequencing isn’t a cure-all, it’s a simple and potentially beneficial habit to consider.,” says Manaker. “It’s not restrictive or overly complicated, which makes it approachable for most people.” Plus, it doesn’t require any major eating habit overhauls, food group eliminations, and overall is effectively low-risk.

Starting is pretty darn easy, too. Say you’re sitting down to a dinner of grilled salmon, roasted potatoes, and a colorful salad. Yum! You’d begin your meal with the salad (which many folks already do, especially when out to eat), then enjoy your salmon, and finish with the potatoes. Then, if dessert is on the menu, you’d eat that after the meal, as is the standard practice.

The only time this gets tricky is if your meal is a combination dish–think sandwiches, lasagnas, pastas, or tacos. In this case, you could add a salad to the mix and eat that first, pick around to have your first few bites be mostly veggie-focused, or even pull out a piece of protein from the dish to start with as a pseudo-workaround. Alternatively, you can just forgo the concept for that specific meal. “If it causes stress, it's best to skip it,” Manaker assures. Schleiger concurs, adding “even if practiced occasionally, sequencing is a useful tool for mindful eating that can have positive effects over time.”

What’s most important is listening to your body’s cues when trying this method. If you find that it doesn’t make you feel your best or results in unwanted gastrointestinal symptoms like gas, bloating, diarrhea, or constipation, it may not be the best choice for you. Otherwise, food sequencing can be a great hack for boosting your metabolic and digestive health with minimal  additional effort.

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