23 Best Anti-inflammatory Foods To Eat (Backed by Science)
Anti-inflammatory foods can help decrease chronic inflammation.
If you are tired of feeling tired, of dealing with bloating, breakouts, stiff joints, and that sluggish afternoon feeling of “something being off,” it might be due to chronic inflammation.
But here’s the good news: you don’t need a cabinet full of supplements or an over-complicated detox to feel better. In fact, a lot of research shows the best way to manage inflammation isn’t in a medicine cabinet but in the kitchen, in your fridge and pantry.
While inflammation is a necessary immune system response, it becomes detrimental when it lingers and becomes chronic.The right food, Anti-inflammatory foods, can help decrease inflammation and support your overall wellness.
This blog is a follow-up to our 15 foods to avoid on an anti-inflammatory diet( and it’s not just soda and French fries). Today, we are focusing on what exactly you should eat on an anti-inflammatory diet.
P.S. Grab the anti-inflammatory diet must-know tips at the end of the blog post. It is perfect for helping easily embrace an anti-inflammatory diet.
Why is An Anti-Inflammatory Diet So Important?
Basically, anti-inflammatory foods work by providing key nutrients that help your body stay balanced and calm, instead of reactive and inflamed.
Here’s exactly how anti-inflammatory foods support your body
23 Foods That Fight Inflammation Naturally
Vegetables and Leafy Greens
1. Spinach
Spinach is a classic anti-inflammatory food. And for good reason. Spinach is rich in antioxidants, magnesium, and plant-based iron, all of which help reduce inflammation and support overall energy.
You can toss your spinach in your smoothies, omelets, or quickly saute it with garlic for an awesome side dish.
2. Kale
Kale is a lot more than a health food trend. It is full of vitamins A, C, and K and anti-inflammatory flavonoids that help protect your cells.
Take it in your salads or bake some kale chips if eating it raw isn’t your thing.
3. Broccoli
Broccoli contains sulforaphane, a compound known to switch off inflammatory genes. You can quickly roast or bake broccoli with a little avocado oil and sea salt and have a powerhouse anti-inflammatory side dish.
4. Brussels Sprouts
Love or hate them, Brussels sprouts are full of vitamin C, fiber, and natural detoxifying compounds, making them a must-have anti-inflammatory vegetable.
Fruits
5. Blueberries
Blueberries are full of anthocyanins, powerful antioxidants that fight oxidative stress and support brain health.
You can eat your blueberries fresh, frozen, or quickly blend them in your smoothies.
6. Cherries( Especially Tart)
Extensive research shows tart cherries reduce markers of inflammation. This is particularly true for athletes or anyone dealing with joint pain.
Blend frozen tart cherries in your smoothies or add them to your oatmeal. If you prefer juice, look for unsweetened cherry juice.
7. Pineapple
Pineapple contains bromelain, a natural enzyme with anti-inflammatory and digestion-supporting properties.
Just remember not to overdo it since it is also full of natural sugars.
8. Avocado
There’s a reason avocado is an absolute favorite for many dietitians and nutritionists. Avocado is full of monounsaturated fats, fiber, and potassium. All these nutrients make avocado perfect for reducing inflammation and supporting heart and brain health.
You can take an avocado with your toast or in your salads.
9. Oranges
Oranges are particularly known for their immune-boosting properties since they are full of vitamin C. Turns out this also makes them great for fighting inflammation.
For the best benefits, go for fresh orange fruits rather than orange juice, to benefit from the fiber.
Healthy Proteins
10. Salmon (wild-caught)
Well, well, if anti-inflammatory foods had a mascot, salmon would probably wear the crown. Wild-caught salmon is very rich in omega-3 fatty acids, which are well-known for reducing inflammatory markers in the body. Plus, omega-3 fatty acids are also great for skin health, brain function, and heart health.
And you really can’t go wrong with salmon – you can bake, grill, or toss it in your salads.
11. Sardines
These tiny sea foods don’t get nearly as much credit as they deserve. Sardines are full of omega-3s, vitamin D, and even calcium if you eat the bones( which are soft and totally edible).
And there are several ways to eat sardines. On your toast, mix into pasta, or pair with avocado for a great snack.
12. Eggs ( Particularly pasture-raised)
Pasture-raised eggs are rich in choline, which supports brain and liver health. Not to mention, eggs are an awesome and affordable source of clean and high-quality protein.
Whether you prefer scrambling them, poaching, or hard boiling. It doesn’t matter. You can’t go wrong with eggs.
13. Tempeh
Here for a plant-based option? Tempeh is a fermented soybean product that is great for protein, probiotics, and other gut-loving benefits, making it great for anti-inflammation.
You can add it to stir-fries or marinate and bake it for a great alternative to meat.
Nuts and Seeds
14. Walnuts
Walnuts shine as the best nuts for anti-inflammation. They are full of plant-based omega-3s and anti-inflammatory polyphenols. And as a plus, they make for a great snack, topper, or base for homemade nut butter.
15. Chia seeds
There is a reason these tiny seeds are increasingly becoming more and more popular. Chia seeds are rich in fiber, omega-3s, and antioxidants, making them great for reducing inflammation.
And when mixed with a liquid, they expand into a gel-like texture that is great for chia pudding, overnight oats, or smoothies.
RELATED: CHIA SEEDS WATER: BENEFITS, RECIPES AND MORE
16. Flaxseeds
Flaxseeds are another seed full of omega-3s and all their anti-inflammatory benefits. Remember, the key is to use them grounded; otherwise, if taken whole, they’ll just pass through you.
You can use your ground flaxseeds in baked goods, oatmeal, or smoothies.
17. Almonds
Almonds are rich in vitamin E, magnesium, and healthy fats, which are great for fighting inflammation. Not to mention, they are perfect for a quick snack or when blended into almond milk.
Healthy Fats and Oils
18. Extra Virgin Olive Oil
This is an anti-inflammatory diet staple. And for good reason. EVOO contains oleocanthal, a compound with pain-relieving and inflammation-fighting effects quite similar to ibuprofen. And all that, and no side effects of ibuprofen.
19. Avocado Oil
With a relatively high smoke point and full of anti-inflammatory benefits, avocado oil is ideal for cooking. It is full of mono-unsaturated fats and stable at a high heat point, perfect for sauteing and roasting.
20. Coconut Oil ( in Moderation)
Coconut oil contains MCTs (medium-chain triglycerides), which may support gut health and metabolism and, by extension, reduce inflammation.
Just remember to use it in moderation, especially in baking and curries, since it is high in saturated fats.
Herbs, Spices, and Beverages
21. Turmeric
Turmeric’s secret weapon is curcumin, a powerful anti-inflammatory compound that helps fight off inflammation. Just remember to pair it with black pepper and a healthy fat like olive oil for better absorption.
You can add turmeric to your eggs, make golden tea, add to soups or smoothies, or even use it to make immune-boosting wellness shots.
Research shows it might be hard to get enough curcumin from turmeric alone. Taking supplements containing isolated curcumin might be much more effective. Here’s an awesome choice available on Amazon from NatureWise.
22. Ginger
Ginger is a powerhouse when it comes to fighting off inflammation. It smoothes out everything from gut inflammation to sore joints. After all, there’s a reason it has been used medicinally for centuries.
You can use it fresh or powdered; both work great. And awesome for teas, stir-fries, and smoothies. Not to mention wellness shots.
23. Green Tea
Green tea, including trendy drinks like matcha, is among the healthiest beverages. And for good reason. Green tea is full of catechins, an antioxidant that helps fight inflammation and oxidative stress.
RELATED: THE POWERFUL BENEFITS OF MATCHA
How can You Easily Add These Foods Into Your Daily Life?
23 items might seem quite long. However, adding anti-inflammatory foods to your meals doesn’t have to be super complicated or bland, for that matter.
Here are a few ideas:
Add these foods to your morning smoothie – Blend blueberries, spinach, chia seeds, and ground flaxseeds with your drink of choice, such as plain Greek yogurt or almond milk.
Include them in your dinners- Baked salmon and a side of roasted Brussels sprouts make for a good dinner, don’t you think?
Include them in your breakfast – Avocado toast topped with poached eggs and a sprinkle of turmeric and black pepper makes for an easy, healthy breakfast.
Remember, batch cooking, prepping ingredients, and choosing whole foods whenever possible will make these habits super easy to maintain over time.
RELATED: ANTI-INFLAMMATORY MEALS TO TRY
Final Thoughts on Best Anti-Inflammatory Foods
You don’t need to be perfect 24/7 to stick to an anti-inflammatory diet. All you need to do is make better choices and make them consistently.
The key thing you should remember is that what you eat every day has the power to either fight off inflammation in the body or feed it. The choice is yours.
And while no one eats flawlessly all the time, filling your plate with whole and nutrient-rich foods will help you fight off chronic inflammation.
Get the simple tips for starting and sticking to an anti-inflammatory diet, printable here. Hang it on your fridge for everyday inspiration.
And if this post helped you, remember to share it on Pinterest; this might be just what someone else needs to read today.
Until the next one, my loves.