A Dietitian’s Top Pick for an Anti-Inflammatory Plant Protein

Plant foods, including plant-based proteins, deliver a wide range of nutrients. That includes antioxidant and anti-inflammatory compounds that may support heart, brain and gut health.

“Inflammation is a normal part of the body’s immune response, but chronic inflammation is associated with conditions like cardiovascular disease and Type 2 diabetes,” says Natalie Rizzo, a registered dietitian and TODAY nutrition editor. “Eating anti-inflammatory foods regularly can reduce or eliminate chronic inflammation.”

The encouraging part is that many plant-based proteins contain some of these beneficial compounds.

“Antioxidants and polyphenols, unsaturated fats and fiber are all anti-inflammatory,” Rizzo explains, adding that they can be found in many plant foods.

Antioxidants help neutralize free radicals, unstable molecules that can harm cells. Unsaturated fats can also help by replacing pro-inflammatory saturated fats in the diet. Fiber, meanwhile, supports helpful gut bacteria that produce compounds tied to lower inflammation.

Since no single antioxidant or anti-inflammatory compound does everything, Rizzo says she usually encourages people to eat a variety of these foods.

Here are some of her favorite options to start with.

The Best Plant-Based Protein for Anti-Inflammatory Benefits

Walnuts

Walnuts were previously named Rizzo’s top plant-based protein for brain health, so it makes sense that they are also her first choice here.

One 1-ounce serving of walnuts provides about 4 grams of protein and 2 grams of fiber, which can support digestion and gut health.

They are also rich in antioxidants and alpha-linolenic acid, or ALA, the essential plant-based omega-3 fatty acid. “Omega-3 fats are involved in regulating the body’s inflammatory processes,” Rizzo says. Research has also linked walnuts with heart and brain health benefits.

Walnuts work well on oatmeal, yogurt and salads, and they also make a satisfying snack on their own. Rizzo enjoys roasting them with a little maple syrup and cinnamon for a lightly sweet option.

Other Anti-Inflammatory Plant Proteins Worth Trying

Edamame

Edamame, or immature green soybeans, offer 9 grams of protein and 4 grams of fiber in a half-cup serving.

“Soy is a complete plant protein and provides isoflavones, which have antioxidant and potentially anti-inflammatory properties,” Rizzo says. Those isoflavones are also found in foods such as tofu and soy milk, but edamame adds gut-friendly fiber as well.

Try stirring edamame into noodles or stir-fries, or roast it with savory seasonings for a crunchy snack.

Chia Seeds

For more heart-healthy unsaturated fats, seeds are a smart choice. Chia seeds are especially high in anti-inflammatory ALA.

They are also very high in fiber: A 2-tablespoon serving contains 10 grams of fiber and 5 grams of protein.

Rizzo also suggests hemp seeds, which are similarly rich in ALA. Chia seeds stand out for fiber, while hemp seeds are the protein leader, with 10 grams of plant-based protein in a 3-tablespoon serving.

Pick the seed that best suits your taste and the meal you are making. Hemp seeds can be sprinkled over smoothies or used in baking. Chia seeds work well in overnight oats or as chia pudding topped with fresh fruit.