Foods That Reduce Inflammation: What Older Adults (and Their Care Teams) Should Know

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Inflammation Is Everywhere. Here’s What That Actually Means.

“Inflammation” is having a moment. From gut health influencers to brain longevity podcasts, everyone seems to be talking about inflammation. But behind the headlines is a powerful scientific truth: chronic inflammation is one of the most important drivers of aging and disease.

While acute inflammation (think: swelling after a fall or redness around a wound) is the body’s way of healing, chronic low-grade inflammation is different. It simmers quietly beneath the surface, contributing to:

Heart disease
Alzheimer’s and other dementias
Type 2 diabetes
Osteoarthritis and joint pain
Depression
Frailty and functional decline

Researchers have even coined a term for it: “inflammaging.” It refers to the low-level, persistent inflammation that accumulates as we age—even without infection or injury.

But there’s good news: lifestyle, and especially diet, can play a powerful role in reducing inflammation.

What Causes Chronic Inflammation?

Aging immune system (less precise, more reactive)
Highly processed foods (refined sugar, industrial seed oils, additives)
Sedentary behavior
Untreated infections or dental disease
Obesity or visceral fat
Poor gut health and microbiome imbalance
Sleep disruption or chronic stress

This inflammatory state can damage blood vessels, neurons, joints, and even mood regulation circuits over time.

Diet as an Anti-Inflammatory Tool

Foods that reduce inflammation do so by:

Supporting gut health (where much of our immune system resides)
Providing antioxidants that neutralize free radicals
Balancing blood sugar and insulin levels
Promoting a healthy omega-3 to omega-6 fat ratio
Nourishing mitochondria and reducing oxidative stress

10 Inflammation-Fighting Foods for Aging Adults

Food Group	Why It Works	Examples
Berries	Rich in flavonoids and anthocyanins that reduce oxidative stress	Blueberries, raspberries, blackberries
Fatty Fish	High in omega-3s, which lower CRP (a marker of inflammation)	Salmon, sardines, mackerel
Leafy Greens	Packed with fiber, vitamins, and plant-based antioxidants	Spinach, kale, arugula
Cruciferous Veggies	Contain sulforaphane, shown to reduce inflammatory markers	Broccoli, Brussels sprouts, cauliflower
Nuts + Seeds	Contain magnesium and healthy fats that regulate immune response	Walnuts, chia, flaxseed, almonds
Olive Oil	High in oleocanthal, a natural anti-inflammatory compound	Extra virgin olive oil
Beans + Lentils	High in fiber and polyphenols that support gut microbiota	Black beans, chickpeas, lentils
Fermented Foods	Feed healthy gut bacteria and reduce gut-derived inflammation	Yogurt, kefir, sauerkraut, miso
Green Tea	Contains EGCG, which has neuroprotective and anti-inflammatory effects	Green tea (hot or cold)
Spices	Especially turmeric and ginger—block pro-inflammatory cytokines	Add to stews, smoothies, tea, or eggs

Bonus: Foods That Support Brain + Mood Through Inflammation Reduction

Curcumin (from turmeric) has been linked to improved memory and mood in older adults
Omega-3 fatty acids can lower risk of cognitive decline and depression
Polyphenols from berries and olive oil support neurogenesis and reduce dementia risk

Inflammation isn’t just about pain or heart health—it’s deeply tied to cognitive aging, resilience, and emotional well-being.

Foods That Fuel Inflammation (Limit or Avoid When Possible)

Refined sugars and high-fructose corn syrup
Highly processed foods (especially packaged snacks and ready-to-eat meals)
Processed meats (bacon, sausage, deli meats)
Fried foods
Excessive alcohol
Industrial oils (soybean, corn, canola in large amounts)

These foods trigger spikes in blood sugar, alter gut microbiota, and can increase inflammatory signaling throughout the body.

Real-Life Tips for In-Home Caregivers

Supporting anti-inflammatory eating can be built into the daily routine. When appropriate and aligned with a person’s preferences and dietary needs, here are a few simple strategies TheKey caregivers use every day:

Swap in a handful of berries or sliced apple at snack time
Use olive oil instead of butter for cooking
Add turmeric to rice, soups, or eggs
Blend greens and flaxseed into smoothies
Offer small portions of salmon or beans for lunch
Incorporate probiotic-rich yogurt in the morning routine
Choose whole foods over packaged snacks whenever possible

Even small changes, when made consistently, can reduce inflammation and improve quality of life.

How TheKey Supports Inflammation-Focused Aging

Our Balanced Care Method® includes:

Nutrition planning that supports inflammation reduction
Movement, sleep, and hydration routines that reinforce resilience
Emotional and cognitive stimulation—because inflammation impacts the brain too
Caregiver training on meal prep, food safety, and sensory-friendly presentation

We see food not just as fuel, but as care.

Resource Highlight: Dr. Howard Fillit and the Cognitive Vitality Ratings

Dr. Howard Fillit, founding Executive Director of the Alzheimer’s Drug Discovery Foundation (ADDF) and a member of TheKey’s Scientific Advisory Board, has been a leading voice in advancing the science of healthy cognitive aging.

One of the ADDF’s most valuable public resources is the Cognitive Vitality Ratings—a database that evaluates the scientific evidence behind common foods, supplements, and lifestyle strategies that may support brain health.

Each entry includes ratings on potential benefit, safety, and strength of evidence—making it a helpful tool for families, caregivers, and professionals looking to make informed choices.

Explore the full resource here: 👉 Cognitive Vitality Ratings

Final Thought

Chronic inflammation is linked to nearly every major health concern in aging. But with simple, delicious foods—and the right support—it can be addressed naturally, every single day.

Is Your Family Considering Home Care?

We can help you understand your options and determine the best plan for your family, your budget, and your loved one's care needs. Give us a call or contact us online—and we'll get back to you within 24 hours.

Shadi Gholizadeh, PhD, MPH, MSc, CMC

Shadi Gholizadeh, PhD, MPH, is Senior Vice President of Clinical Excellence and Quality at TheKey. A licensed clinical psychologist, Dr. Gholizadeh leads TheKey’s enterprise-wide efforts to elevate quality, advance clinical strategy, and support both family and professional caregivers through training, programming, and research-informed guidance. She brings a rich background in behavioral medicine and public health, with clinical expertise in aging in place, dementia care, and helping individuals and families adapt to the challenges of chronic illness with dignity and compassion.

Dr. Gholizadeh received her undergraduate degree in psychology from Stanford University, and completed graduate training at the London School of Economics and UC San Diego. In addition to her work at TheKey, she serves as Clinical Assistant Professor at UCLA, where she supervises doctoral students in psychological assessment. She also maintains a small private practice supporting high-achieving professionals who are navigating the complexities of midlife, including caring for aging parents while raising children—the so-called "sandwich generation."