4. Whole Grains
Whole grains are great for reducing inflammation, but refined grains (like white flour) do just the opposite. Whole grains retain all three parts of the grain, the bran, the germ, and the endosperm. White flour uses only the endosperm, but it is the germ and the bran that contain most of the nutrition.
Try to avoid white bread in favor of whole grain products. Fantastic whole grains include oatmeal, quinoa, barley, and brown rice. Whole grains are helpful for reducing inflammation both before and after exercise.