Best Anti-Inflammatory Foods and How to Follow an Anti-Inflammatory Diet

While inflammation in a healthy body is a normal and effective response that facilitates healing, when the immune system overreaches and begins attacking healthy body tissues, we’re met with inflammation in otherwise healthy areas of the body. Thankfully, following an anti-inflammatory diet by eating more anti-inflammatory foods can help.

What are anti-inflammatory foods? Anti-inflammatory foods are whole, nutrient-dense foods that help the body manage normal immune responses and oxidative stress.

The best anti-inflammatory foods are rich in antioxidants, polyphenols, fiber, omega-3 fatty acids, vitamins and minerals. Common examples include leafy greens, berries, fatty fish, olive oil, nuts, seeds, turmeric, ginger, tomatoes, cherries, green tea, legumes and whole grains.

For most people, an anti-inflammatory diet means eating more colorful plant foods, healthy fats and minimally processed proteins while limiting added sugar, refined grains, fried foods, processed meats and trans fats.

Anti-inflammatory diet

Standard American diets (appropriately called SAD) are never touted as exemplary, but when talking about inflammation, it becomes vitally important to rethink our typical diets.

As a report from the National Institute of Allergies and Infectious Diseases relayed: “While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease.”

To move toward an anti-inflammatory diet and anti-inflammatory foods, we must primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean. A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega-3 foods.

As we look into the anti-inflammatory components of certain anti-inflammatory foods and anti-inflammatory herbs, we can see how this kind of diet is linked with lowered inflammation.

Among the many compounds found in fresh produce, a few general categories stand out as beneficial when attacking inflammation and inflammatory diseases at their source:

• Antioxidant foods
• Minerals
• Essential fatty acids

There’s little doubt that the pursuit of a healing diet or a Paleo diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can help regulate the immune system and impact the way inflammation affects our bodies and our lives.

Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time.

By adding the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that support your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived.

For instance, in a 2014 study on diet and inflammatory bowel disease, 33 percent of the patients in the study opted against the proposed anti-inflammatory diet. All of the patients who participated and consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications.

Still, the study noted that physicians typically offer “if it hurts, don’t do it” advice instead of clear dietary guidelines. Certainly, there is more we can do to promote anti-inflammatory lifestyle changes.

By addressing  chronic inflammation with anti-inflammatory foods, not only can the symptoms of many chronic diseases be alleviated, but we could even potentially see some of them disappear.

Let’s dive in to the top foods that combat inflammation.

Best anti-inflammatory foods

Let’s take a look at the top anti-inflammatory foods you can add to your diet. This anti-inflammatory foods list includes the top 20 anti-inflammatory foods that are commonly included in an anti-inflammatory diet.

Top 20 anti-inflammatory foods list

Here is a quick list of anti-inflammatory foods to include regularly:

1. Green leafy vegetables
2. Bok choy
3. Celery
4. Beets
5. Broccoli
6. Blueberries
7. Pineapple
8. Wild-caught salmon
9. Bone broth
10. Walnuts
11. Coconut oil
12. Chia seeds
13. Flaxseeds
14. Turmeric
15. Ginger
16. Extra virgin olive oil
17. Cherries
18. Tomatoes
19. Green tea
20. Legumes, such as lentils, chickpeas and beans

These foods that are anti-inflammatory work best as part of an overall eating pattern, not as onetime additions. Try building meals around vegetables, fruit, omega-3-rich foods, herbs, spices, nuts, seeds and healthy oils.

1. Green leafy vegetables

The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that help restore cellular health, as well as anti-inflammatory flavonoids.

If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.

Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.

2. Bok choy

Also known as Chinese cabbage, bok choy is an excellent source of antioxidant vitamins and minerals. In fact, studies have shown that there are more than 70 antioxidant phenolic substances in bok choy.

These include hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals.

A versatile vegetable, bok choy can be made in many dishes outside of Chinese cuisine, so make it a go-to anti-inflammatory food.

3. Celery

As revealed in pharmacological studies, benefits of celery and celery juice include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease.

Celery seeds, which can be found either in whole seed form, extract form or ground-up, have impressive health benefits on their own. For instance, they help lower inflammation and fight bacterial infections.

Celery also is an excellent source of potassium as well as antioxidants and vitamins.

Balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium foods and potassium-rich foods.

Sodium brings in fluid and nutrients, while potassium flushes toxins. We know that processed foods are high in sodium, but our SAD diets aren’t as rich in potassium.

Without this pairing, toxins can build up in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.

4. Beets

A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example.

The umbrella category of antioxidants includes a great deal of substances. In general, they fight to repair the cell damage caused by inflammation.

In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.

Beets contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions.

5. Broccoli

The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable.

Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right.

Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids, and thus a perfect anti-inflammatory food. These work together to lower oxidative stress in the body and help battle both chronic inflammation.

6. Blueberries

One antioxidant in particular stands out as an especially strong anti-inflammatory: quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer.

The presence of quercetin as well as the fellow phytonutrient anthocyanins (so-called water-soluble vacuolar pigments that usually appear red, purple or blue) explains why there are so many health benefits of blueberries. (Both quercetin and anthocyanins are also naturally occurring in cherries.)

A study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protecting the body from oxidative stress and reducing inflammation.

7. Pineapple

Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that contributes to the benefits of pineapple.

After being used for years as part of an anti-inflammatory foods protocol, bromelain has been observed to have immune-modulating abilities. It helps regulate the immune response that so often creates unwanted and unnecessary inflammation.

Pineapple also helps improve heart health because of the effects of powerful bromelain, which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack.

Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels, both known causes of heart attacks or strokes.

The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as some medicines to reduce symptoms of some of the most common illnesses and conditions we see today. 

8. Salmon

It’s the ultimate fatty fish. Salmon is an excellent source of essential fatty acids and considered one of the best omega-3 foods.

Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. 

The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon.

9. Bone broth

Bone broths contain minerals in forms that your body can easily absorb, including calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

Bone broth also contains collagen and the amino acids proline and glycine that can help leaky gut and the damaged cell walls of the inflamed gut, as shown in animal research.

10. Walnuts

When following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.

Phytonutrients can help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes, and some phytonutrients in walnuts are hard to find in any other foods.

11. Coconut oil

So much can be written about the way herbs and oils work together to form anti-inflammatory partnerships. Lipids (fats) and spices create strong anti-inflammatory compounds, especially coconut oil and the components of turmeric. (See No. 14.)

One clinical trial published in the Journal of Clinical Periodontology provided evidence that coconut oil may exert anti-inflammatory effects in humans.

In this triple-blind, randomized, controlled trial, 30 adults with periodontitis were assigned to a coconut oil rinse, chlorhexidine rinse or placebo. After treatment, the coconut oil group experienced significant reductions in two key inflammatory markers, interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), indicating a measurable decrease in local inflammation.

Researchers concluded that coconut oil significantly reduced inflammatory markers while also improving the oral microbiome, suggesting that coconut oil can function as a natural anti-inflammatory adjunct in humans.

Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.

Coconut oil uses include topical as well as culinary preparations, and as a heat-stable oil, it’s excellent for sautéing anti-inflammatory vegetables.

12. Chia seeds

Fatty acids found in nature are more balanced than the fats we typically consume in our typical diets. Chia seeds, for example, offer both omega-3 and omega-6, which should be consumed in balance with one another.

Chia seeds are an antioxidant, anti-inflammatory powerhouse, containing:

• essential fatty acids alpha-linolenic and linoleic acid
• mucin
• strontium
• vitamins A, B, E, and D
• minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine

Chia seeds’ ability to help reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis if regularly consuming chia seeds.

13. Flaxseeds

An excellent source of omega-3s and phytonutrients, flaxseeds benefits include being packed with antioxidants, including lignans and polyphenols.

Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

Before you use them alongside your other new anti-inflammatory foods, consider grinding them in a coffee grinder to ensure the digestive tract has easy access to their many benefits.

14. Turmeric

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its effects against inflammation in numerous circumstances in both humans and animals, turmeric health benefits prove invaluable in an anti-inflammatory diet.

The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are the least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents in the world.

Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers.

15. Ginger

Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.

Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs.

It’s also known to cleanse the lymphatic system, our body’s sewage system.

In fact, ginger health benefits may even include helping treat inflammation in allergic and asthmatic disorders.

16. Extra virgin olive oil

Extra virgin olive oil is a staple of the Mediterranean diet and one of the top anti-inflammatory diet foods. It contains monounsaturated fats and polyphenols, including oleocanthal, a compound studied for its inflammation-modulating properties.

Use extra virgin olive oil in salad dressings, drizzle it over cooked vegetables, or pair it with herbs and spices for a simple anti-inflammatory sauce.

A randomized, crossover trial published in the European Journal of Clinical Nutrition found that extra virgin olive oil rich in phenolic compounds significantly reduced inflammatory markers in patients with stable coronary heart disease. In the study, 28 participants consumed two different olive oils that were similar in fat composition but differed in their phenolic content.

After consuming the phenol-rich virgin olive oil, participants experienced significant reductions in inflammatory biomarkers, including interleukin-6 (IL-6), compared to the lower-phenol olive oil. Researchers concluded that the anti-inflammatory effects were likely attributable to the olive oil’s phenolic compounds, supporting extra virgin olive oil’s role as an anti-inflammatory food in humans.

17. Cherries

Cherries, especially tart cherries, are rich in anthocyanins and other polyphenols that help explain their deep red color. These antioxidant compounds are one reason cherries are often included on a list of anti-inflammatory foods.

Add cherries to smoothies, oatmeal, yogurt or salads, or enjoy unsweetened tart cherry juice in moderation.

One clinical trial published in the Journal of Nutrition found that consuming sweet Bing cherries significantly reduced several markers of inflammation in healthy adults. In the study, 18 men and women consumed 280 grams (about 45 cherries) daily for 28 days.

Researchers observed significant reductions in inflammatory biomarkers, including C-reactive protein (CRP), nitric oxide and other inflammation-related molecules. The authors concluded that regular cherry consumption may help lower inflammation due to cherries’ high concentration of anthocyanins and other polyphenol antioxidants, supporting their inclusion among the best anti-inflammatory foods.

18. Tomatoes

Tomato nutrition provides vitamin C, potassium and lycopene, a carotenoid pigment with antioxidant activity. Cooked tomatoes, tomato sauce and tomato paste can be especially useful because cooking helps make lycopene more available.

Pair tomatoes with olive oil for a Mediterranean-style anti-inflammatory food combination.

A randomized, controlled, crossover trial published in Molecular Nutrition & Food Research found that adding 100 grams of tomato puree to a high-fat meal significantly reduced post-meal inflammation in 39 healthy adult men. Compared to the same meal without tomato puree, the tomato-enriched meal led to lower blood levels of several key inflammatory markers, including tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6) and CCL2, while also reducing the expression of inflammation-related genes in adipose tissue.

Researchers concluded that tomato-based products can help reduce both systemic and tissue-level inflammation, likely due in part to their lycopene and other bioactive phytochemical content.

19. Green tea

Green tea is rich in catechins, including epigallocatechin gallate, or EGCG. These plant compounds help make green tea one of the best anti-inflammatory drinks to include in an anti-inflammatory diet.

One randomized, controlled trial published in Nutrition found that drinking green tea may help reduce inflammation in adults with metabolic syndrome.

In the study, participants consumed four cups of decaffeinated green tea daily for eight weeks. Researchers found that green tea consumption significantly lowered blood levels of serum amyloid A (SAA), an inflammatory protein associated with chronic inflammation and increased cardiovascular disease risk.

The authors concluded that regular green tea consumption may help reduce systemic inflammation, supporting green tea’s role as an anti-inflammatory beverage and a valuable addition to an anti-inflammatory diet.

For a simple daily swap, replace sugary drinks with unsweetened green tea, herbal tea or water.

20. Legumes

Legumes, including lentils, chickpeas, black beans and other beans, provide fiber, minerals and plant-based protein. Fiber supports gut health, which is closely connected with immune balance and inflammation.

In a randomized, crossover, clinical trial published in the British Journal of Nutrition, researchers found that replacing red meat with non-soy legumes (including lentils, chickpeas, peas and beans) significantly reduced multiple inflammatory markers in adults with type 2 diabetes.

In the study, 31 overweight diabetic participants followed a legume-based therapeutic lifestyle diet for eight weeks. Compared with a similar diet that did not include legumes, the legume-rich diet significantly lowered high-sensitivity C-reactive protein (hs-CRP), interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), three key biomarkers associated with chronic inflammation.

The study authors concluded that incorporating legumes into the diet can help reduce systemic inflammation independent of weight loss, supporting legumes as anti-inflammatory foods.

Add legumes to soups, salads, grain bowls or dips like hummus to make meals more filling and nutrient-dense.

Other foods that are anti-inflammatory include:

• avocado
• berries, including blackberries, raspberries and strawberries
• dark chocolate
• fatty fish
• grapes
• mushrooms
• nuts
• peppers
• garlic
• onions
• herbs, such as rosemary, oregano and thyme
• whole grains, such as oats, quinoa and brown rice
• fermented foods, such as yogurt, kefir, sauerkraut and kimchi

Anti-inflammatory foods for arthritis

Many people search for anti-inflammatory foods for arthritis because joint pain, stiffness and swelling are closely tied to inflammation. No single food or diet cures arthritis, and people with rheumatoid arthritis, osteoarthritis or other joint conditions should continue following their healthcare providers’ treatment plans.

However, an anti-inflammatory diet may help support joint comfort, healthy weight management and overall wellness.

The best anti-inflammatory foods for arthritis are similar to the foods emphasized in a Mediterranean-style diet:

• Fatty fish, such as salmon, sardines, mackerel and anchovies, for omega-3 fatty acids
• Leafy greens, such as spinach, kale, Swiss chard and collard greens, for antioxidants and vitamin K
• Berries and cherries for polyphenols and anthocyanins
• Extra virgin olive oil for monounsaturated fats and polyphenols
• Nuts and seeds, including walnuts, chia seeds and flaxseeds
• Beans and lentils for fiber and plant-based protein
• Turmeric and ginger for naturally occurring plant compounds
• Green tea as an unsweetened anti-inflammatory beverage

For an arthritis-friendly meal, try wild-caught salmon with sautéed leafy greens, roasted broccoli, lentils and an olive oil-based dressing. This combination provides omega-3 fats, fiber, antioxidants and minerals in one anti-inflammatory meal.

Inflammatory foods to avoid

With anti-inflammatory foods filling the diet, you naturally begin to eliminate pro-inflammatory foods and substances. They’re not as satisfying as a diet rich in whole foods.

A prime suspect is the duo of saturated and trans fatty acids (trans fat). Found in processed foods, these fats cause inflammation and increase risk factors for obesity (such as increased belly fat), diabetes and heart conditions.

The same foods are also likely to be higher in omega-6 fatty acids, which are necessary but only to an extent. In excess and without the balance of omega-3s, omega-6 fats actually create inflammation in the body.

Simple, refined sugars and carbohydrates are more inflammation-causing culprits. Limiting refined grains is an important factor in an anti-inflammatory diet.

Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition.

Finally, establishing a regular routine of physical activity can help prevent systemic inflammation from building up or returning. An active life fueled by fresh, whole anti-inflammatory foods and unrestricted by processed, toxic compounds can set you on the path toward freedom from inflammation.

Anti-inflammatory diet meal ideas

Here are simple ways to turn this anti-inflammatory foods list into meals:

• Breakfast: Oatmeal with blueberries, chia seeds, walnuts and cinnamon
• Lunch: Large salad with leafy greens, tomatoes, chickpeas, avocado, olive oil and grilled salmon
• Snack: Green tea with a handful of walnuts or berries
• Dinner: Turmeric-ginger chicken or lentil soup with broccoli, greens and extra virgin olive oil
• Dessert: Dark chocolate with cherries or berries

The goal is not perfection. Start by adding one or two top anti-inflammatory foods per meal, and then gradually replace ultra-processed foods with whole-food options.

Frequently asked questions

What foods are anti-inflammatory?

Anti-inflammatory foods include leafy greens, berries, broccoli, fatty fish, olive oil, walnuts, chia seeds, flaxseeds, turmeric, ginger, cherries, tomatoes, green tea, legumes and other whole, minimally processed foods.

What are the best anti-inflammatory foods?

Some of the best anti-inflammatory foods are green leafy vegetables, blueberries, wild-caught salmon, broccoli, extra virgin olive oil, walnuts, turmeric, ginger, cherries and green tea.

What are the best anti-inflammatory foods for arthritis?

Anti-inflammatory foods for arthritis include fatty fish, leafy greens, berries, cherries, olive oil, walnuts, chia seeds, flaxseeds, turmeric, ginger, beans and lentils. These foods may support joint health as part of an overall healthy diet, but they should not replace medical care.

What foods should you avoid on an anti-inflammatory diet?

Foods to limit on an anti-inflammatory diet include refined carbohydrates, sugary drinks, fried foods, processed meats, trans fats, excess alcohol and highly processed packaged foods.

Is the Mediterranean diet an anti-inflammatory diet?

Yes. The Mediterranean diet is one of the best-known anti-inflammatory diet patterns because it emphasizes vegetables, fruit, legumes, whole grains, fish, olive oil, nuts, seeds, herbs and spices while limiting ultra-processed foods.

How fast do anti-inflammatory foods work?

Some people notice digestive, energy or joint-comfort improvements within a few weeks, but results vary. Anti-inflammatory foods work best when eaten consistently as part of a long-term diet and lifestyle pattern.

Conclusion

• Adding more anti-inflammatory foods to your daily routine is one of the simplest ways to support overall health and wellness. The best anti-inflammatory foods (including leafy greens, berries, fatty fish, olive oil, nuts, seeds, legumes, turmeric, ginger and green tea) provide antioxidants, polyphenols, fiber and healthy fats that help the body maintain a healthy inflammatory response.
• Whether you’re looking for anti-inflammatory foods for arthritis, creating an anti-inflammatory diet plan or simply searching for foods that are anti-inflammatory, focusing on whole, nutrient-dense foods can make a meaningful difference.
• Rather than relying on a single “superfood,” the most effective approach is to follow an overall anti-inflammatory diet rich in vegetables, fruits, healthy fats, herbs, spices and minimally processed proteins while limiting ultra-processed foods, refined carbohydrates and added sugars.
• Start by incorporating a few foods from this anti-inflammatory foods list into your meals each day, and over time these small changes can help support long-term health, healthy aging and overall well-being.