Top 10 Anti-Inflammatory Foods to Start Eating Today

Many foods with the strongest anti-inflammatory properties have been in the human diet for thousands of years. Unfortunately, the modern Western diet (what the average American eats) has become increasingly dependent on ultra-processed foods that encourage inflammation.

Consuming more anti-inflammatory foods can potentially support overall health and reduce the risk of conditions like heart disease and diabetes.

Not sure what to eat? The Mediterranean diet is a good starting place. It’s among the eating patterns most consistently linked to reduced inflammation and improved health outcomes. This way of eating emphasizes several of the top anti-inflammatory foods, such as fatty fish, vegetables, and whole grains.

Read on to learn more about foods that help fight inflammation in the body.

Inflammation is a critical part of the immune system’s reaction to injury or infection. In the short term, it allows the body to heal by increasing blood flow (and thus oxygen and nutrients) to the area in need.

Though it’s important in the short term, chronic inflammation can make you more prone to certain diseases.

Eating plenty of anti-inflammatory foods can potentially reduce your risk of developing some chronic diseases, such as:

• Cardiovascular disease

• Type 2 diabetes

• Certain cancers

We’ll cover specific anti-inflammatory foods to add to your grocery list below.

When it comes to foods that are anti-inflammatory, some of the best options include:

• Extra virgin olive oil

• Fatty fish

• Fresh fruits and vegetables

• Berries

• Green leafy vegetables

• Whole grains

• Beans and legumes

• Fermented foods

• Nuts

• Spices

Keep scrolling for details and tips for eating more of these anti-inflammatory foods.

1. Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is first on our list of anti-inflammatory foods for good reason. Olive oil is filled with heart-healthy monounsaturated fats, which have been linked to lower:

• Cholesterol

• Risk of stroke

• Risk of heart disease

What’s more, healthy plant compounds found in extra virgin olive oil called polyphenols may help lower inflammation throughout the body and reduce the risk of neuro-degenerative conditions (those relating to the brain and nervous system).

At least 36 polyphenol compounds have been identified in extra virgin olive oil, including:

• Oleocanthal

• Carotenes

• Hydroxytyrosols

• Oleuropein tyrosol

Avocado oil is another healthy oil with high amounts of monounsaturated fats. However, it contains fewer polyphenols than EVOO.

Tips for Choosing Olive oil

When choosing an oil, look for a bottle that says “cold-pressed” and “extra virgin.” This tells you the production process hasn’t heated the oil to the point where the composition changes.

Vegetable oils are commonly used for cooking but contain pro-inflammatory fats called omegas-6 fatty acids. Omega-6s are essential but overconsumed in Western countries.

You can substitute some of these oils for extra virgin olive oil to potentially lower your omega-6 intake:

• Corn oil

• Canola oil

• Vegetable oil

• Peanut oil

• Grapeseed oil

• Safflower oil

• Sunflower oil

• Soy oil

You can use extra virgin olive oil to make the dressing for our Mediterranean salad recipe.

2. Fatty Fish

Fatty fish are rich in omega-3 fatty acids, which have strong anti-inflammatory properties. They’ve been linked to:

• Lower risk of some cancers

• Improved heart health

• Reduced risk of Alzheimer’s disease and other forms of dementia

Fish containing the highest amounts of omega-3s include:

• Lake trout

• Mackerel

• Dogfish

• Salmon

• Herring

• Sardines

Check out our crispy salmon bites recipe for an easy way to enjoy fatty fish.

Tips for Eating Fatty Fish

The American Heart Association recommends consuming seafood (particularly fatty fish) at least twice a week.

No time to cook? Consider eating canned fish occasionally or adding a fish oil supplement to your daily routine.

3. Fresh Fruits and Vegetables

Fresh fruits and vegetables are filled with many essential nutrients that can help support an overall healthy diet. Eating lots of fruits and vegetables is generally associated with improved health outcomes.

Many fruits and veggies are high in anti-inflammatory compounds called polyphenols. They also contain key nutrients, such as vitamin C and vitamin E, that act as antioxidants to protect cells from damage.

A wide range of fruits and vegetables are high in polyphenols. Just a few include:

• Strawberries

• Artichokes

• Lychee

• Parsley

• Grapes

• Brussels sprouts

• Apricots

• Apples

• Shallots

These are some of our favorite seasonal fruits to add to your shopping list.

Tips for Eating More Fruits and Veggies

The USDA (United States Department of Agriculture) recommends filling about half your plate with fruits and vegetables. Don’t worry too much about which particular fruits and veggies you’re eating — as long as you’re getting an adequate amount.

4. Berries

Although many types of fruits and vegetables have anti-inflammatory benefits, berries are among those with the highest anti-inflammatory potential. Why? They’re full of bioactive compounds (molecules that interact with and benefit human tissues).

Just some of the beneficial compounds found in berries include:

• Cyanidin

• Flavanols

• Ellagitannins

• Proanthocyanidins

• Tannins

• Resveratrol

The high fiber content in berries also supports gut health, which, in turn, can potentially help reduce inflammation. Eating them regularly may help lower the risk of chronic diseases and might help you keep your blood pressure in a healthy range.

Berries linked to reducing inflammation include raspberries, blueberries, blackberries, and strawberries.

Tips for Eating More Berries

Try including a variety of berries in your diet. An easy way to get more berries is to add fresh or frozen berries to smoothies, Greek yogurt, or oatmeal.

5. Green Leafy Vegetables

Dark leafy greens are loaded with vitamins, minerals, and antioxidants that can potentially reduce inflammation. Examples include:

• Kale

• Collard greens

• Swiss chard

• Romaine lettuce

• Bok choy

• Spinach

• Mustard greens

• Arugula

Research suggests diets higher in dark leafy greens are linked to better health outcomes, such as reduced risk of:

• All-cause mortality

• Cardiovascular disease

• Cancer

Dark leafy greens are also a good source of a compound called lutein. Higher lutein intake has been linked to a lower risk of many health conditions, such as:

• Age-related macular degeneration

• Age-related cataracts

• Coronary heart disease

• Stroke

• Esophageal cancer

• Non-Hodgkin lymphoma

• Metabolic syndrome

• Amyotrophic lateral sclerosis

If you have any of these health conditions, consult a registered dietician nutritionist or your healthcare provider about the best produce to add to your diet.

Tips for Eating More Leafy Greens

Try eating a mix of dark greens. You can easily add spinach to smoothies, along with berries and other fruit.

6. Whole Grains

Unlike refined grains, whole grains maintain the whole plant’s kernel, which usually increases the nutrient and fiber content.

Whole grains contain beneficial nutrients such as:

• Dietary fiber

• B vitamins

• Various phytochemicals (beneficial plant compounds)

In a 2022 review, researchers found that eating whole grains, as opposed to refined grains, was associated with a moderate reduction of inflammatory markers. Among those who ate whole grains, lower inflammation was most often observed in people with obesity or overweight.

Tips for Eating Whole Grains

Here are some substitutions you can make to incorporate more whole grains into your diet.

7. Beans and Legumes

Beans and legumes (like lentils and chickpeas) tend to be high in key nutrients such as:

• Protein

• Fiber

• Folate and other B vitamins

• Iron

• Calcium

• Potassium

• Phosphorus

• Zinc

They contain compounds known to help reduce inflammation, like bioactive peptides, polyphenols, and saponins.

Tips for Eating More Beans and Legumes

Beans are known to cause gas for many people. To reduce bloating and stomach discomfort when eating beans, try soaking them overnight and rinsing them before cooking. This helps remove some of the sugars that cause gas buildup and may make them easier to digest.

8. Fermented Foods

Increasing evidence suggests that consuming more fermented foods may have benefits for mental health and inflammatory markers.

Examples include:

• Sauerkraut

• Kimchi

• Pickles

• Olives fermented in brine

• Tempeh

• Kombucha

Research suggests that polyphenols in fermented foods may have benefits for the microbiome and suppressing inflammation molecules (like cytokines). They may protect against conditions linked to inflammation in the brain, such as Alzheimer’s disease.

Tips for Eating Fermented Foods

Though fermented foods might help reduce inflammation, many products (such as kombucha) sometimes contain lots of sugar. It’s a good idea to look for products that don’t include added sugar since it can promote inflammation.

9. Nuts

Nuts tend to be high in healthy nutrients, including:

• Healthy fats, such as omega-3 fatty acids

• Fiber

• Antioxidants

Researchers are continuing to examine the potential benefits of specific types of nuts for reducing inflammation. But current research suggests that nuts, in general, may have a moderate effect at lowering inflammation.

Some evidence suggests these nuts might help reduce inflammation:

• Walnuts

• Brazil nuts

• Almonds

Nut butters can be good too. See our guide to almond butter versus peanut butter for help choosing.

Tips for Eating Nuts

While nuts tend to be high in essential nutrients, they’re also often high in calories. Consider this when incorporating them into your diet, especially if weight loss is the goal.

Not only do spices help make food taste more flavorful, but some spices may also help reduce inflammation.

Numerous spices have been linked to potential anti-inflammatory benefits. In a 2022 study, researchers found evidence that a four-week moderate spice diet reduced inflammation in a group of 71 people.

Spices linked to anti-inflammatory benefits include:

• Turmeric. Turmeric contains curcumin, a compound with powerful anti-inflammatory properties. Curcumin has been consistently shown to reduce the activity of inflammatory molecules in the body.

• Ginger. Ginger has been used for centuries for its medicinal properties. It contains bioactive compounds like gingerol that can reduce pain and inflammation. Research suggests it can significantly reduce joint inflammation associated with osteoarthritis.

• Garlic. Garlic contains compounds like allicin with anti-inflammatory properties. Studies suggest eating garlic may help reduce inflammation, lower cholesterol, and support the immune system.

• Hot peppers. Peppers contain a chemical called capsicum that gives them their strong flavor and anti-inflammatory properties. Many peppers also contain antioxidants.

• Cinnamon. Cinnamon contains compounds such as cinnamaldehyde with powerful antioxidant and anti-inflammatory benefits.

Tips for Using Anti-Inflammatory Spices

Try adding more herbs and spices to your favorite dishes when cooking. For example, you can add a sprinkle of cinnamon to your oats or a pinch of ginger to stir-fry.

Other foods that may help reduce inflammation include:

• Green tea. Green tea is rich in polyphenols, particularly epigallocatechin gallate (EGCG), which has anti-inflammatory and antioxidant benefits.

• Dark chocolate. Dark chocolate is high in compounds called flavonoids that may help reduce inflammation throughout the body.

• Coffee. Coffee contains antioxidants that may help lower inflammation.

• Herbs. Many herbs, such as parsley or cilantro, are known to also contain high amounts of antioxidants.

One of the styles of eating most consistently linked to improved health outcomes and longevity is the Mediterranean diet. It’s based on the traditional diet of people in the Mediterranean region and is filled with nutrient-rich foods.

The Mediterranean diet has been endorsed by many major health bodies, including the American Heart Association.

The Mediterranean diet emphasizes:

• Vegetables

• Beans and legumes

• Fruits

• Whole grains

It also includes low-fat or fat-free dairy products, fish, poultry (like chicken and turkey), nuts, and non-tropical vegetable oils, such as olive oil.

The Mediterranean diet limits:

• Foods with added sugars

• Sodium

• Highly processed foods

• Refined carbohydrates

• Saturated fats

• Fatty and processed meats

See our complete guide to the Mediterranean diet to learn more. Our Mediterranean bowl recipe is a stellar option to try if you’re feeling inspired.

While some foods can help reduce inflammation in the body, the opposite is also true. Certain foods are linked to increased inflammation.

Inflammatory foods include:

• Anything containing added sugars. Think candy, pastries, and soft drinks.

• Trans fats. These are found in processed snacks, deep-fried foods, and fast food.

• Refined carbohydrates. Simple carbs include white bread, pastries, and white pasta.

• Fried foods. We’re talking French fries, onion rings, and tempura.

• Processed meats. This includes bacon, sausages, and hot dogs.

• Excessive alcohol.  Beer, wine, and spirits can all contribute to inflammation.

Eating an anti-inflammatory diet has been linked to a reduced risk of various chronic diseases, including some cancers, diabetes, and heart disease.

But what foods are anti-inflammatory? Not surprisingly, the list includes many foods that are also highest in essential nutrients.

Here’s what to keep in mind:

• Foods with anti-inflammatory effects include olive and avocado oil, fruits, vegetables, fatty fish, dark leafy greens, certain spices, nuts, beans, legumes, whole grains, and fermented foods.

• You don’t need to eat every food on this list to have a healthy diet, but it may be worth substituting processed foods and inflammatory foods with foods that offer anti-inflammatory properties. For instance, you might swap white rice for brown rice or white bread for the whole-grain variety.

• Some supplements, such as fish oil, may be a useful addition to your diet. But it’s still important to eat plenty of nutrient-dense whole foods.

• If you need a little extra support with your diet, you may benefit from consulting a dietitian or another healthcare expert.

Our meal-replacement bars and shakes might also make a good addition to your diet.

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