Everyday choices, like what to eat and how often to exercise, may not seem like a big deal on a day-to-day basis, but over time they can add up and contribute to a condition called chronic inflammation. Unfortunately, chronic inflammation in the body over time has been linked to a variety of serious illnesses, including cardiovascular disease, cancer, diabetes, chronic kidney disease, nonalcoholic fatty liver disease, autoimmune diseases, and neurodegenerative disorders.
While this may seem bleak, small changes in your choices, including what you eat, can have a big impact on your long-term health. Plant-based diets (such as the Mediterranean diet) focused on fruits, vegetables, whole grains, nuts, and seeds have been shown to be the most effective at keeping inflammation low in the body. That means loading your plate with foods that help reduce inflammation, like avocados, cherries, oily fish, nuts, and dark green leafy vegetables.
It may seem counterintuitive to eat fast food to reduce inflammation, but sometimes it’s your only option, especially if you lead a busy, hectic life. Or maybe you just want to eat there because everyone knows it’s delicious. To help you make the best choices for your health, we asked several registered dietitians to share the best anti-inflammatory options at their favorite fast food restaurants. From breakfasts and drinks to entrees and sides, here are some options to keep in mind, as well as some helpful tips for ordering at other places not on our list.
1. Subway: Rotisserie-Style Chicken Protein Bowl
Nutrition facts: 220 calories, 8 g fat (3 g saturated fat), 8 g carbohydrates, 3 g fiber, 0 g added sugars, 31 g protein, 810 mg sodium
While Subway might seem like a place to grab a sandwich, the menu offers several other meal options, including a variety of rice bowls and salads. Amy Goodson, MS, RD, LD, CSSD, says the chain’s top anti-inflammatory option is its rotisserie-style chicken protein bowl.
“Loaded with tomatoes, red onions, baby spinach, cucumbers, bell peppers, and black olives, this bowl is packed with nutrients,” Goodson says. “The spinach, tomatoes, and bell peppers are packed with Vitamin C, a powerful antioxidant that helps reduce inflammation. The olives are packed with heart-healthy fats, especially monounsaturated fats, which have anti-inflammatory properties. Opting for an oil-based dressing increases the nutritional value while keeping the saturated fats down, making this salad a nutritious and convenient anti-inflammatory meal.”
2. McDonald’s: Fruit and Maple Oatmeal
Nutrition facts: 320 calories, 5 g fat (<2 g saturated fat), 64 g carbohydrates, 4 g fiber, 18 g added sugars, 6 g protein, 150 mg sodium
“Finding anti-inflammatory foods in fast food [chain] “Breakfast can be a challenge with added oils, salt, and sugar,” says Caroline Thomason, RD, CDCES, a Washington, D.C.-based nutritionist. “McDonald’s has one of the most anti-inflammatory options on its breakfast menu: fruit and maple oatmeal. Made with oats, real fruit, and cream, it’s low in added oil and salt and contains 4 grams of fiber.”
3. Starbucks: Iced Passion Tango® Tea
Nutrition facts: 0 calories, 0 g fat (0 g saturated fat), 10 mg sodium, 0 g carbohydrates, 0 g dietary fiber, 0 g sugar, 0 g protein
“If you’re looking for an anti-inflammatory beverage at Starbucks, their Iced Passion Tango Tea is a great choice,” says Lauren Manaker, MS, RDN, LD, CLEC. This caffeine-free herbal tea is a blend of hibiscus, lemongrass, and apple, and it’s refreshing, zesty, and packed with ingredients known for their anti-inflammatory properties. Hibiscus, in particular, is rich in antioxidants that have been shown to reduce inflammation and lower blood pressure. “The lemongrass adds anti-inflammatory benefits, and the apple provides a subtle sweetness without added sugar.”
4. Wendy’s: Apple Pecan Salad
Nutrition facts: 500 calories, 21g fat (7g saturated fat), 28g carbohydrate, 6g fiber, 20g total sugar, 29g protein, 1,050mg sodium
“Wendy’s Apple Pecan Salad is 500 calories and a great alternative to the classic burger and fries combo,” says nutritionist Lisa R. Young, PhD. “The grilled chicken provides protein, while the apples and pecans are rich in vitamins A and C, both of which have antioxidant properties that prevent oxidation of body cells. Pecans are also rich in heart-healthy polyunsaturated fats and the fat-soluble antioxidant vitamin E. These foods also contain dietary fiber.”
This Wendy’s menu item has more sugar than other items, and consuming too much sugar over a long period of time can worsen inflammation. Instead, reduce the amount of sugar in your bowl by putting less dressing on it.
5. Panera: “Pick Two” Mediterranean Veggie Sandwich & Strawberry Poppyseed Salad
Mediterranean vegetable sandwich (half)
Nutrition facts: 250 calories, 7g fat (2g saturated fat), 38g carbohydrate, 3g fiber, 5g total sugar, 9g protein, 650mg sodium
Strawberry Poppy Seed Salad (half)
Nutrition facts: 120 calories, 6 g fat (less than 1 g saturated fat), 17 g carbohydrate, 4 g fiber, 12 g total sugar, 2 g protein, 70 mg sodium
When dietician and nutritionist Huma Choudhury goes to Panera, she usually opts for a plant-based meal from the “You Pick Two” menu: a Mediterranean veggie sandwich on whole-grain bread with a strawberry-poppyseed salad, and opts for an apple as a side rather than chips or baguette.
“These options are packed with fiber and vitamin C, an antioxidant that helps neutralize free radicals that damage cells and tissues and reduce inflammation in the body,” she explains. “I also like to customize my sandwiches by adding avocado for some omega-3 healthy fats, which help reduce inflammation.”
6. KFC: Sweet Kernel Corn
Sweet Kernel Corn (small size): 70 calories, <1g fat (0g saturated fat), 16g carbohydrates, 2g fiber, 2g sugar, 2g protein, 0mg sodium
“KFC’s whole corn is highly nutritious, with sweet kernels packed with fiber and a side dish that’s just 70 calories,” explains Mackenzie Burgess, R.D., dietitian. “Corn is also rich in a range of vitamins, minerals and antioxidants that studies have shown may help reduce inflammation and lower the risk of certain health problems, including heart disease, type 2 diabetes and obesity.”
7. Chick-fil-A: Market Salad
Market salad and grilled fillet (cold, no dressing)
Nutrition facts: 550 calories, 31g fat (6g saturated fat), 42g carbohydrates, 5g fiber, 26g sugar, 28g protein, 1,010mg sodium
“This Market Salad has several ingredients that help reduce inflammation,” explains Toby Amidor, MS, RD, CDN. “The first is berries, like strawberries and blueberries, which contain anthocyanins, which may help reduce inflammation. The second is almonds, which contain monounsaturated fats, which have been shown to help reduce inflammation.”
For the Market Salad, you can order the Grilled Filet or the Spicy Grilled Filet. You can add protein to your salad without frying it. Depending on your salad preferences, you can order the salad hot or cold. Or, you can order the salad without the protein and make it a veggie-centric meal.
How to Choose Anti-Inflammatories at Fast Food Restaurants
What if your favorite place isn’t on the list? While many of these menu choices aren’t the best for fighting inflammation (they’re usually low in fiber and high in saturated fat, sodium, and added sugars), you can still choose healthy options by following a few simple tips.
First, choose a diet high in fruits and vegetables: “Colourful vegetables are packed with fibre and a range of phytonutrients that have anti-inflammatory benefits,” suggests Burgess. Additionally, excessive consumption of saturated fats can lead to increased inflammation in the body, so to cut down on your saturated fat intake, choose grilled foods over fried or breaded foods, she says.
Studies continually link added sugars and ultra-processed foods to increased inflammation in the body and the risk of developing chronic diseases. Some dishes, like sweet breakfast dishes or salad dressings, can have significant amounts of added sugar for flavor, so be sure to remember your recommended daily sugar intake. The American Heart Association recommends limiting sugar to 25 grams for women and 36 grams for men. 6 When it comes to salad dressing, order it separately and add it in small amounts to limit your intake.
Conclusion
Fast food may not seem like an anti-inflammatory dietary option, as it’s typically low in fiber and high in sodium, saturated fat, and added sugar. But if you take a closer look at some of these menus, there are ways to make healthy, tasty choices. Nutritionists recommend choosing meals high in fruits and vegetables (to boost antioxidants and reduce inflammation), grilled proteins (to keep saturated fat levels low), and low-sugar beverages.