What Are the Best Anti-Inflammatory Foods?

Plenty of foods have been shown to decrease inflammation. Some of the best anti-inflammatory foods include fruits like avocados, blueberries, grapes, and green leafy vegetables. These foods contain antioxidants and compounds that help flush out inflammation.

Inflammation is part of the body's immune response. It occurs when tissues are injured by trauma, toxins, or other causes, and their damaged cells release chemicals that induce swelling. Your body can't heal without inflammation. If it lasts a long time, inflammation can contribute to serious health issues, including obesity, heart disease, and cancer. 

The good news is that there are plenty of foods that may decrease inflammation. Here's a list of 20 anti-inflammatory foods, plusways to incorporate them into your diet.

Benefits of Anti-Inflammatory Foods

Some foods have been shown to reduce inflammation. Fruits and vegetables, in particular, have anti-inflammatory antioxidants and plant compounds.

It's possible that anti-inflammatory foods can help protect against some conditions. Some evidence suggests that long-term inflammation can increase the risk of health concerns like certain cancers, heart disease, and obesity.

Keep in mind that the benefits of anti-inflammatory foods have largely been studied in the lab and in animals. More research is needed to know how much of these foods you need to eat to reap possible benefits. Eating a healthy diet that's balanced and consists of nutrient-rich foods still provides you with nutrients that are essential for overall health.

1. Avocados

Avocados are a rich source of healthy fats and other nutrients like fiber, magnesium, and potassium. Research has shown that avocados are also a source of carotenoids and tocopherols. Carotenoids are a type of pigment that has anti-inflammatory and antioxidant properties. Tocopherols are a type of vitamin E that can also reduce inflammation.

A study published in 2019 looked at the effects of avocado consumption in 51 adults who had overweight or obesity. The researchers noted that those who ate one Hass avocado per day for 12 weeks had reduced inflammatory markers than those who didn't.

Sliced avocados are delicious on salads, sandwiches, or soups. For breakfast, spread avocado on a slice of whole-grain bread.

2. Beets

This vegetable's brilliant red color is a tip-off to its equally brilliant health-promoting properties. Beets are packed with fiber, folate, and powerful plant pigments called betalains. This pigment has anti-inflammatory and antioxidant properties.

Research is ongoing on the potential health benefits of beets. Beetroot may not only reduce inflammation but also protect against cancer and heart disease.

Try roasting beets and tossing them onto a salad. You might also try blending beets and carrots into a hearty, comforting soup.

3. Blueberries

Blueberries contain polyphenol compounds, which are known to have anti-inflammatory effects. These compounds are also what give blueberries their distinctive blue color. Try blending frozen yogurt into a smoothie or adding fresh ones to oatmeal or yogurt.

4. Dark Chocolate

Dark chocolate is a source of antioxidants that decrease inflammation. Research has shown that flavanols, chemical compounds found in fruits and vegetables, are also found in dark chocolate. These antioxidants also have anti-inflammatory effects and may improve heart health.

A small study published in 2022 looked at the effects of flavanols found in cocoa in 11 healthy young adults. The participants consumed 852 milligrams (mg) of cocoa flavanols capsules every other day for eight days. The researchers found that arterial stiffness and blood pressure reduced within hours of consuming the capsules.

Look for dark chocolate that contains at least 70% cocoa. Some evidence suggests that dark chocolate with a higher percentage of cocoa helps decrease inflammation.

5. Fatty Fish

Fatty fish, such as salmon, mackerel, tuna, and sardines, are foods that are high in omega-3 fatty acids. Omega-3s are known to hinder processes in the body that promote inflammation.

The American Heart Association (AHA) recommends fatty fish as a good source of omega-3s, as it's high in protein but also low in saturated fat. Aim to eat 8 ounces (oz) of fish each week. The Centers for Disease Control and Prevention (CDC) recommends eating grilled or baked fish instead of fried or breaded fish.

Taking fish oil supplements may be as effective as eating real fish. Keep in mind that the Food and Drug Administration (FDA) minimally regulates supplements. The effects of supplements vary and can depend on dosage, frequency of use, and interactions with current medications. Talk to a healthcare provider or pharmacist before starting fish oil supplements.

Make sure to reduce your intake of omega-6 fatty acids, which are found in processed foods and some vegetable oils. A healthy balance between omega-3s and omega-6s is essential.

6. Garlic 

This pungent vegetable is considered an anti-inflammatory food. Organosulfur compounds derived from garlic may lower the production of substances in the blood that boost inflammation. Try adding garlic when cooking meals, especially in pasta or rice-based dishes.

7. Ginger 

This spice, common in Indian cuisine, has been shown to hold anti-inflammatory properties in various studies. Ginger contains compounds known to reduce chemicals in the body that promote inflammation.

Try adding dried or fresh ginger to a smoothie or warm tea. You might consider talking to a healthcare provider or pharmacist about taking ginger in capsule or tablet form.

8. Grapes

Grapes are a source of anthocyanins and resveratrol, both of which may reduce inflammation. Anthocyanins are a type of pigment that gives some grapes their purple color.

Research has shown that resveratrol is a compound with antioxidant properties that might prevent heart inflammation. A study published in 2020 examined 60 people with heart failure. The researchers found that people who took 100 mg of resveratrol capsules per day for three months had fewer inflammatory markers than those who didn't.

You can eat fresh or frozen grapes on their own or add them to a sweet treat, such as a grape pie. Try oven-roasting grapes with broccoli and Brussels sprouts.

9. Green Leafy Vegetables

Vitamin E, a potent antioxidant, may be key in protecting the body against pro-inflammatory molecules called cytokines. One of the best sources of vitamin E is leafy green vegetables, such as spinach, Swiss chard, and kale. Such vegetables are also high in nutrients like iron and vitamin A.

10. Green Tea

Research has shown that green tea, including matcha tea, can decrease the risk of conditions like certain cancers, heart disease, and obesity. Green tea's benefits are linked to its several anti-inflammatory and antioxidant compounds.

Epigallocatechin-3-gallate (EGCG) is a type of polyphenol found in green tea that has been shown to reduce inflammation. EGCG inhibits the production of cytokines, or proteins that increase inflammation in excess.

You can enjoy a warm cup of green tea or an iced matcha latte. You can also experiment by using green tea as a liquid base for oatmeal or smoothies.

11. Nuts 

Another source of inflammation-fighting fats is nuts. A study published in 2016 found that people who consumed five or more 1-oz servings of nuts per week had lower levels of C-reactive protein (CRP) when compared to those who consumed fewer servings. CRP is an inflammatory marker.

All nuts are packed with antioxidants that can help the body fight off and repair the damage caused by inflammation. Almonds are particularly rich in fiber, calcium, and vitamin E. Walnuts have high amounts of alpha-linolenic acid, a type of omega-3.

Nuts (along with fish, leafy greens, and whole grains) are a key component of the Mediterranean diet. This diet is rich in fruits, vegetables, and olive oil. Following the Mediterranean diet can help you achieve AHA recommendations for a healthy dietary pattern.

12. Olive Oil

Anything that fits into a heart-healthy diet is probably also good for inflammation. This includes healthy, plant-based fats like olive oil. Research has shown that the Mediterranean diet's heart-health perks might be largely due to its use of olive oil.

Oleocanthal, the source of olive oil's distinctive aftertaste, has been shown to have anti-inflammatory effects similar to those of ibuprofen. Some evidence also suggests that higher blood levels of alpha-tocopherol, a form of vitamin E in olive oil, in early childhood were linked to better lung function in mid-childhood.

13. Onion

Quercetin, a flavonoid in onions, helps inhibit inflammation-causing agents in arthritis. Research has shown that quercetin supplements significantly improved the condition of women with rheumatoid arthritis (RA).

If you want to add onions to your diet, opt for red or yellow onions or shallots. Research has shown that these types are high in antioxidants.

14. Peppers

Colorful vegetables are generally part of a healthy diet. Bell peppers, which are available in a variety of colors, contain high quantities of antioxidant vitamins and lower levels of starch. Hot peppers, including chili and cayenne, are rich in capsaicin. This chemical is used in topical creams that can reduce pain and inflammation.

Enjoy a variety of fresh peppers on their own, or dip them into hummus. You can also grill or oven-roast peppers as a side dish.

15. Raspberries

Raspberries, like blueberries, are a source of anti-inflammatory polyphenols. A study published in 2019 looked at 22 adults with type 2 diabetes who took raspberry supplements daily for four weeks. The researchers found that those who supplemented had decreased post-meal inflammation and blood sugar.

Enjoy raspberries on their own, or add them to oatmeal or yogurt. Try blending frozen raspberries into a smoothie or mashing fresh ones onto a slice of whole-grain bread with peanut butter.

16. Soy

Isoflavones may lower inflammation levels in some people. These are compounds in soy that the body converts into estrogen-like chemicals. A review published in 2016 found lower levels of inflammatory markers in postmenopausal women with metabolic syndrome who consumed an eight-week soy nut diet. Metabolic syndrome includes conditions that increase the risk of diabetes, heart disease, and stroke.

The study authors noted that isoflavones have beneficial effects on multiple aspects of human health, including reduced risk of inflammation-related diseases. These diseases include heart disease and certain cancers.

Aim to include more soy milk, tofu, and edamame (boiled soybeans) into your regular diet. Look for organic soy foods certified by the U.S. Department of Agriculture (USDA). Avoid heavily processed soy, which may not include the same benefits and is usually paired with additives and preservatives. 

17. Tart Cherries

Consuming cherries may reduce the risk of several chronic inflammatory diseases, including arthritis, heart disease, diabetes, and cancer. Tart cherry juice, in particular, has antioxidative and anti-inflammatory properties that can reduce blood pressure and LDL ("bad") cholesterol.

18. Tomatoes

Tomatoes may help reduce inflammation in some people. This fruit is rich in lycopene, which is an antioxidant. Some evidence suggests that not having adequate levels of lycopene in the blood may increase inflammation in people with chronic hepatitis, heart disease, and breast cancer.

Cooked tomatoes provide even more lycopene than raw ones, so tomato sauce also works. Consuming tomato juice has also been shown to reduce systemic inflammation.

19. Turmeric

Turmeric, which is a spice that's a staple in Indian cuisine, is a rich source of curcumin. Research has found that this compound can reduce inflammation. A study published in 2015 looked at 117 people with metabolic syndrome. The researchers found that those who consumed 1g of curcumin and piperine (found in black pepper) daily for eight weeks had lower levels of CRP than those who didn't.

You can use turmeric to flavor curries or soups. You may also try golden milk, which is a warm beverage made with milk and turmeric.

20. Whole Grains

Consuming most of your grains as whole grains, as opposed to refined white bread, cereal, rice, and pasta, can help lower inflammation. Whole grains have more fiber than refined grains. Research has shown that fiber may reduce levels of the inflammatory marker CRP.

Here are some ways to incorporate whole grains into every meal:

• Add cooked, chilled quinoa to a garden salad or grain bowl for lunch.
• Serve a vegetable-filled stir fry over a bed of brown rice at dinner.
• Snack on popcorn popped in extra virgin olive oil or avocado oil.
• Start the day with oatmeal or overnight oats.
• Blend rolled oats into a smoothie.

Foods That Cause Inflammation

Weight gain is a significant risk factor for increased inflammation. Foods that contribute to weight gain and may, as a result, cause inflammation include:

• Fried foods, such as French fries
• Lard, margarine, and shortening
• Red and processed meat
• Refined grains, such as pastries and white bread or pasta
• Soda and beverages that are high in added sugar

Remember that weight gain is not the only risk factor for inflammation. It's also important to know it's OK to enjoy these foods every now and then and in moderation.

A Quick Review

Anti-inflammatory foods include fruits, vegetables, and spices like ginger or turmeric. Green tea, soy, and whole grains can also reduce inflammation, which contributes to health concerns. Inflammation can increase the risk of obesity, heart disease, and cancer if it lasts a long time. 

Eating a balanced diet that consists of nutrient-rich foods can generally improve overall health. These foods provide the body with antioxidants, fiber, minerals, and vitamins that support the immune system.