27 Best Anti-Inflammatory Foods to Eat for Better Health

Inflammation can silently affect your body, causing discomfort and long-term health issues. The good news? 

Certain foods fight inflammation naturally and boost your overall health. By including these anti-inflammatory foods in your daily diet, you can feel more energized, protect your body, and support wellness from the inside out.

• Including anti-inflammatory foods like berries, leafy greens, and fatty fish in your diet can help reduce inflammation and support overall health.
  
  

• Foods rich in antioxidants, polyphenols, and omega-3s help calm harmful inflammatory pathways in the body.
  
  

• Spices like turmeric and ginger provide natural, cellular-level support to lower chronic inflammation.
  
  

• Nuts, seeds, and healthy oils such as olive oil and avocado supply compounds that protect your cells and promote long-term wellness.
  
  

• Regularly eating a variety of fruits, vegetables, and whole grains can improve immune function, ease joint discomfort, and support heart and brain health.

Blueberries aren’t just sweet and delicious, they’re a powerhouse for fighting inflammation. 

Their bioactive compounds help calm the body’s inflammatory pathways, reduce oxidative stress, and even support your immune system. 

For example, studies show blueberries can lower harmful signals like NF-κB and TLR4 while boosting protective ones like Nrf2. 

One 18-day study found that adults who ate a cup of blueberries daily had higher levels of anti-inflammatory compounds in their blood and reduced markers of inflammation after intense exercise, helping the body recover faster and more efficiently.

Spinach is a powerful anti-inflammatory food thanks to its high levels of antioxidants and flavonoids, which help reduce harmful molecules and calm inflammation in the body. 

These compounds can lower markers like interleukin-6 and malondialdehyde, which are linked to inflammation and oxidative stress. 

In fact, a study found that just one week of raw spinach supplementation significantly reduced these inflammatory markers in trained men after intense exercise. 

Another study in rats showed spinach not only protected joint cartilage but also suppressed harmful reactive oxygen species, highlighting its strong anti-inflammatory potential.

Salmon is a powerhouse when it comes to fighting inflammation. Healthline highlights that it is rich in long-chain omega-3 fatty acids, which help reduce inflammation, lower blood pressure, and decrease the risk of chronic diseases. 

Regular consumption of salmon can also impact inflammation markers in the body. A study published in The Journal of Nutrition found that participants who ate 300 grams of fatty fish like salmon per week for six months experienced lower levels of the systemic inflammation marker C-reactive protein (CRP). 

While local markers of inflammation in the colon and feces didn’t show significant changes, the drop in CRP suggests salmon can help calm overall inflammation. 

For noticeable anti-inflammatory benefits, nutrition research recommends consuming at least two servings of salmon per week, which is enough to meet your omega-3 fatty acid needs. 

Including salmon in your diet not only supports heart and brain health but also provides a tasty, easy way to keep inflammation in check.

Walnuts help fight inflammation by providing powerful compounds like polyunsaturated fatty acids, flavonoids, and ellagitannins, which activate the Nrf2 signaling pathway and reduce oxidative stress in the body. 

These compounds also scavenge harmful free radicals and calm pro-inflammatory pathways, lowering the production of inflammatory molecules. 

According to the Journal of Functional Foods, research shows that regularly eating walnuts can meaningfully support the body’s natural defenses and promote overall health. 

Turmeric helps calm inflammation by blocking key molecular pathways that normally tell the body to produce inflammatory chemicals, while its active compound, curcumin, neutralizes harmful free radicals that can worsen inflammation. 

This dual action helps soothe the body at a deeper, cellular level. Research strongly supports this: one review highlights curcumin’s significant anti-inflammatory effects across conditions like inflammatory bowel disease and psoriasis, while another discusses its broader health benefits, from antioxidant protection to heart and brain support, showing why turmeric remains a powerful, time-tested ally for better health.

Broccoli is a nutritional powerhouse well-known for its impressive anti-inflammatory and antioxidant benefits. 

Compounds like sulforaphane, indole-3-carbinol, isothiocyanates, and flavonoids help reduce inflammation by lowering the production of pro-inflammatory molecules such as cytokines and prostaglandins. 

Broccoli also provides essential vitamins (A, C, K), minerals (calcium, potassium, iron), fiber, and other antioxidants, which collectively protect the body from oxidative stress and support heart, bone, and digestive health. 

Compared to other vegetables like spinach, kale, and bell peppers, broccoli stands out due to sulforaphane’s targeted action in modulating inflammatory pathways and boosting the body’s natural antioxidant defenses. 

For measurable anti-inflammatory effects, research suggests consuming around 30 grams of broccoli sprouts daily or larger servings of mature broccoli, about 250 grams, several times per week. 

Lightly steaming or chopping and resting mature broccoli can maximize sulforaphane levels, making it an easy and effective addition to a balanced diet.

Green tea helps calm inflammation by blocking the cellular signals that trigger it, mainly by using its powerful antioxidant EGCG to neutralize reactive oxygen species and reduce activation of the inflammation-driving NF-κB pathway. 

Research backs this up: a large review found that green tea and EGCG consistently reduced inflammatory cytokines across cell, animal, and human studies. 

Another meta-analysis of randomized trials showed that green tea significantly lowered TNF-α, a major inflammatory marker. 

Together, these findings suggest that sipping green tea can support a lower-inflammation lifestyle when enjoyed regularly as part of daily habits.

Ginger helps calm inflammation by blocking key pathways that trigger swelling and pain. 

Compounds like gingerols and shogaols reduce oxidative stress and inhibit NF-κB, a major driver of chronic inflammatory responses. 

Research shows these bioactives can ease symptoms in conditions like arthritis, psoriasis, and even lupus. 

In a randomized clinical trial, daily ginger extract improved pain, stiffness, functional capacity, and lowered inflammatory markers such as IL-6 and TNF-α. 

Together, these findings show ginger is a powerful, natural addition to your anti-inflammatory routine that supports better mobility and long-term joint comfort overall daily.

Olive oil, especially extra virgin olive oil (EVOO), is celebrated not just for its taste but also for its powerful anti-inflammatory benefits. 

Research highlighted in Nutrition Journal shows that incorporating olive oil into your diet can lower key inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), which are linked to chronic diseases. 

These effects are largely due to its phenolic compounds, particularly oleocanthal and oleacein. 

Oleocanthal works similarly to ibuprofen, naturally reducing inflammation, while oleacein and other polyphenols, like oleuropein and hydroxytyrosol, further support the body by counteracting oxidative stress and regulating inflammatory gene expression. 

Studies reviewed by Nutrition Journal suggest that regular daily intake of olive oil not only decreases inflammation but also improves blood vessel function and overall cardiovascular health. 

For the best results, experts recommend using 25–50 ml of EVOO daily, ensuring you get the maximum concentration of these protective compounds. Adding olive oil to meals is a simple, delicious way to support long-term health.

Tomatoes are more than just a tasty addition to meals, they’re packed with compounds that help fight inflammation. 

Key players include lycopene, lutein, flavonoids, phenolic compounds, and vitamin C. Lycopene, the most abundant, helps reduce inflammatory cytokines and inhibits pathways linked to inflammation, while lutein and flavonoids work alongside it to neutralize harmful free radicals. 

Phenolic compounds and vitamin C add extra antioxidant and anti-inflammatory support. 

Research featured in the b shows that while tomato consumption may not significantly lower markers like CRP or IL-6, it can effectively reduce TNF-α levels, highlighting its targeted anti-inflammatory benefits. 

Interestingly, cooking tomatoes actually enhances their anti-inflammatory power by increasing lycopene bioavailability, especially when paired with healthy fats like olive oil. 

Raw tomatoes, however, retain more heat-sensitive nutrients such as vitamin C, offering a different set of benefits. 

Whether eaten raw or cooked, tomatoes provide a delicious, versatile way to support your body’s fight against inflammation.

Chia seeds are tiny powerhouses of nutrition, packed with compounds that help fight inflammation. 

They are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, along with bioactive peptides and antioxidants like chlorogenic acid, caffeic acid, quercetin, and myricetin. 

These compounds work together to neutralize harmful free radicals, lower inflammatory markers, and support gut health through their dietary fiber content. 

Compared to other anti-inflammatory foods, chia seeds stand out for their high omega-3 content, which plays a key role in reducing systemic inflammation. 

Research highlighted in the Journal of Nutritional Science shows that regular chia consumption can significantly lower C-reactive protein (CRP), a major inflammation marker, although effects on IL-6 and TNF-α are less clear. 

Beyond inflammation, chia seeds may also support heart health, help regulate blood pressure, and aid in weight management. 

They’re easy to incorporate into daily meals, sprinkle them on yogurt, blend into smoothies, or make chia pudding with your favorite fruits.

Garlic is more than just a flavorful kitchen staple, it’s a potent anti-inflammatory food. Its benefits mainly come from organosulfur compounds like diallyl disulfide (DADS), diallyl trisulfide (DATS), diallyl sulfide (DAS), allicin, and ajoene, which form when garlic is crushed or chopped. 

These compounds help reduce pro-inflammatory cytokines and support immune function by stimulating cells such as macrophages, lymphocytes, and natural killer cells. 

Research shows that garlic can modulate inflammation, potentially helping with conditions like inflammatory bowel disease, obesity-related arthritis, and cardiovascular disease. 

Clinical studies suggest that daily intake, such as 500–1000 mg of garlic extract for 12 weeks, can lower inflammatory markers and relieve joint pain in osteoarthritis. 

Moreover, Nutrition Journal highlights an inverse relationship between garlic consumption and cardiovascular disease progression, suggesting cardioprotective effects. 

While the effectiveness may vary depending on preparation and dose, garlic’s combination of antioxidant, anti-inflammatory, and immune-boosting properties makes it a valuable addition to a health-conscious diet.

Almonds are a delicious and powerful anti-inflammatory food. Their benefits come from a mix of compounds, including monounsaturated fatty acids like oleic acid, vitamin E, magnesium, fiber, polyphenols, and phytosterols. 

Together, these nutrients help reduce oxidative stress, support a healthy gut, and inhibit inflammatory pathways. 

Research supports these effects: a review in Advances in Nutrition Journal analyzed 18 clinical trials and found that almond consumption significantly lowered markers like C-reactive protein (CRP) and interleukin-6 (IL-6), especially when consumed in amounts under 60 grams per day. 

Another study confirmed that eating about 2 ounces (56 grams) of almonds daily for 12 weeks reduced inflammation in young adults. 

Compared to other nuts, almonds shine for their vitamin E and fiber content, though walnuts may offer stronger anti-inflammatory effects due to omega-3 fatty acids. 

Incorporating almonds into your diet, whether as a snack or in meals, can be a tasty and practical way to support overall health and keep inflammation in check.

Avocado helps calm inflammation because its healthy monounsaturated fats and antioxidants, like lutein and vitamin E, support your cells, ease oxidative stress, and help regulate inflammatory pathways. 

These nutrients essentially act like tiny bodyguards, protecting tissues from everyday wear.

And while one investigation in the European Journal of Nutrition examined over 5,700 adults and found no significant differences in inflammatory markers between avocado-eating groups, the research still highlights avocado’s role in diets linked with better overall inflammatory balance, reinforcing why it deserves a spot on your anti-inflammatory plate.

Sweet potatoes contain carotenoids and anthocyanins, antioxidants that reduce oxidative stress and inflammation. 

They are also rich in vitamin C and beta-carotene, supporting the immune system and easing joint discomfort. To retain their nutrients, bake, steam, or roast them, or add them to soups and salads.

Kale is a true powerhouse among leafy greens, packed with anti-inflammatory and antioxidant compounds that support overall health. 

According to research highlighted in Microorganisms Journal, kale’s flavonoids, quercetin and kaempferol, work at the cellular level to reduce chronic inflammation, while its high Vitamin C content and beta-carotene help neutralize harmful free radicals. 

These compounds are activated when kale is chopped, chewed, or processed by the healthy bacteria in our gut, making it even more effective. 

Compared to other greens, kale often excels in specific areas: spinach provides carotenoids like lutein and zeaxanthin for eye health, while collard greens offer cancer-preventive glucosinolates. 

However, no single green can claim to be the absolute healthiest. Including a variety of leafy vegetables ensures a broader range of antioxidants and anti-inflammatory benefits. 

By combining kale with spinach, collards, and arugula, you can harness the unique strengths of each and give your body a natural boost against inflammation and oxidative stress.

Bell peppers are more than just a colorful addition to your meals, they are a natural powerhouse of anti-inflammatory compounds. 

Research highlighted by the Experimental and Therapeutic Medicine Journal shows that extracts from bell pepper leaves can significantly reduce inflammatory responses in cell studies. 

These extracts were found to lower inflammatory cytokine levels, suppress the expression of inflammatory proteins, and inhibit cell proliferation without causing toxicity, suggesting strong anti-inflammatory potential. 

Beyond laboratory studies, bell peppers are packed with vitamin C and antioxidants, including quercetin, which may help reduce inflammation in the body, especially for chronic conditions like diabetes, as noted by Capital Women's Care. 

Together, these bioactive compounds not only protect cells from oxidative stress but also contribute to overall immune support. 

Adding bell peppers to your diet, whether raw in salads, roasted, or sautéed, offers a delicious and natural way to help manage inflammation and support long-term health.

Mushrooms like shiitake, maitake, and reishi contain beta-glucans, polysaccharides, and antioxidants that reduce inflammation and support the immune system. 

Medicinal mushrooms, such as reishi, may help ease arthritis and joint pain. Sautéing or adding them to soups and stir-fries preserves their anti-inflammatory benefits.

Dark chocolate is more than just a treat, it’s packed with powerful compounds like flavonoids, polyphenols, and theobromine that contribute to its anti-inflammatory properties. 

These flavonoids act as antioxidants, protecting your body from oxidative stress, modulating immune cells, and regulating inflammatory responses. 

They also stimulate nitric oxide production, which relaxes blood vessels, improves circulation, and supports heart health. 

Regular consumption of dark chocolate has been linked to reduced risk of chronic inflammatory conditions, including heart disease, certain cancers, and brain disorders like Alzheimer’s and Parkinson’s. 

However, not all dark chocolate is created equal, processing can reduce beneficial nutrients, which is why some fortified varieties include fruits, spices, probiotics, or prebiotics to enhance antioxidant and nutrient content while improving taste and texture. 

To enjoy the benefits without overdoing calories or fat, a moderate amount of around 50 grams per day is recommended. 

This provides antioxidants, fiber, and other nutrients, helping to support your immune system, cardiovascular health, and overall well-being.

Oranges help calm inflammation by supplying vitamin C and powerful citrus polyphenols that lower oxidative stress, one of the main triggers that causes inflammation to spiral out of control. 

Their antioxidants support immune cells, protect tissues, and help regulate inflammatory signals, making them a simple food with a big impact. 

Research backs this up: one study found that daily orange juice reduced C-reactive protein and post-meal inflammation, while another showed that just one week of red orange juice significantly lowered IL-6 and TNF-α and even improved endothelial function. 

So adding oranges is an easy, science-supported way to fight inflammation naturally.

Pineapple contains bromelain, an enzyme that reduces inflammation, and is rich in vitamin C, manganese, and antioxidants. 

It may help relieve joint pain or arthritis. Fresh pineapple has more bromelain than canned. It can be eaten in smoothies, salads, or grilled.

Flaxseeds are a small but powerful anti-inflammatory food, packed with compounds that work together to support your health. 

They are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that helps reduce pro-inflammatory molecules in the body, and lignans like secoisolariciresinol diglucoside (SDG), which act as antioxidants and calm inflammatory pathways. 

Flaxseeds also provide fiber, which ferments in the gut to produce short-chain fatty acids that protect the gut lining and lower systemic inflammation, alongside other polyphenols that further reduce oxidative stress. 

Evidence from the Advances in Nutrition Journal shows that flaxseed consumption can significantly lower circulating inflammatory markers such as high-sensitivity CRP (hs-CRP) and TNFα, though effects on IL-6 and CRP may vary depending on study design and dosage. 

Practical studies suggest that about 4 tablespoons (30 grams) of flaxseed per day can deliver measurable benefits, including improvements in blood pressure, BMI, and cholesterol. 

Incorporating flaxseeds into your diet is a simple, effective way to help manage inflammation naturally.

Tart cherries are packed with powerful compounds that help fight inflammation, mainly their polyphenols, including cyanidins, quercetin, kaempferol, and chlorogenic acids. 

Research shows these compounds can reduce oxidative stress and inflammatory signals, improving brain and neuronal function in aging rats.

Studies even suggest that tart cherry extracts can lower levels of nitric oxide (NO), tumor necrosis factor-alpha (TNF-α), and cyclooxygenase-2 (COX-2) in microglial cells, highlighting their potential for combating inflammation at a cellular level. 

Insights from Ageing Research Reviews Journal also indicate that tart cherries may help prevent chronic inflammatory diseases by influencing key inflammatory pathways like NF-κB and mitogen-activated protein kinase. 

For humans, evidence from the Nutrients Journal suggests that consuming around 480 mL of tart cherry juice daily for 12 weeks can lower markers of inflammation, such as C-reactive protein, and improve oxidative stress levels. 

Incorporating tart cherries into your diet, whether as juice or fresh fruit, offers a delicious way to support overall health and combat age-related inflammation.

Beets are an anti-inflammatory food rich in fiber, vitamin C, minerals, and betalains, which reduce oxidative stress and protect cells. 

Regular consumption can improve blood circulation, benefiting the heart and muscles. Beets can be eaten raw, roasted, juiced, or in smoothies.

Red grapes are not just a tasty snack, they’re a powerhouse of anti-inflammatory compounds that can support overall health. 

Packed with polyphenols like quercetin, resveratrol, and anthocyanins, red grapes help calm the body’s immune response by reducing the production of proinflammatory molecules such as TNF-alpha and IL-6. 

Studies show that these compounds can regulate immune cells, even helping T cells respond more appropriately, which may be especially beneficial for conditions like obesity, type 2 diabetes, and autoimmune disorders. 

In lab studies, red grape compounds were found to protect fat cells from inflammation and improve glucose uptake, supporting metabolic health. 

Moreover, red grape polyphenols act as antioxidants, blocking harmful pathways that trigger inflammation and oxidative stress. 

Evidence also suggests potential benefits in gut health, neuroprotection, and even cancer prevention, although research is ongoing. 

Overall, incorporating red grapes into your diet offers a delicious way to harness natural compounds that may help reduce inflammation and support long-term well-being.

Oats are more than just a breakfast staple, they may also help fight inflammation. Compounds like avenanthramides, unique antioxidants found only in oats, and β-glucan, a type of soluble fiber, are believed to contribute to their anti-inflammatory effects. 

Research highlighted in the Frontiers in Nutrition Journal suggests that oat consumption can lower markers like C-reactive protein (CRP) in individuals with certain health conditions, while interleukin-6 (IL-6) may decrease in people with dyslipidemia. 

Similarly, a systematic review in the Current Nutrition Reports Journal examined multiple clinical trials and found that regular oat or barley intake may reduce inflammation, particularly in metabolically at-risk populations, though benefits were less evident in healthy individuals. 

These anti-inflammatory effects can translate into real-world benefits, potentially lowering the risk of heart disease by improving cholesterol levels and reducing inflammatory signals, while also supporting conditions like arthritis. 

While findings vary, oats are a wholesome addition to a balanced diet, helping modulate inflammation naturally and supporting overall health.

Blackberries contain antioxidants like anthocyanins and flavonoids, which help reduce inflammation and protect cells. 

Regular consumption may ease joint inflammation and support gut health by promoting good bacteria. 

Include a handful of fresh or frozen blackberries several times a week for these benefits.

Inflammation is the body’s natural response to injury or infection, designed to protect and heal. 

As noted by the Cleveland Clinic, acute inflammation often arises from injuries or infections, while chronic inflammation is driven by lifestyle and environmental factors, such as low physical activity, chronic stress, obesity, and an imbalance of gut microbes. 

At the cellular level, immune cells release signaling molecules that increase blood flow and vessel permeability, allowing more immune cells to reach affected tissues. 

This process causes the familiar signs of redness, swelling, heat, and pain. While short-term inflammation promotes healing, chronic inflammation can damage healthy cells and tissues, contributing to serious diseases. 

The National Institutes of Health reports that chronic inflammatory conditions are among the leading causes of death worldwide, affecting a majority of adults, with conditions like heart disease, diabetes, and cancer becoming increasingly common. 

Clinicians often track inflammation using biomarkers such as C-reactive protein (CRP), erythrocyte sedimentation rate (ESR), and cytokines, helping to monitor disease risk and guide treatment.