Foods That Fight Inflammation
While acute inflammation is a normal part of the healing process, chronic inflammation can lead to serious health issues. Persistent, low-grade inflammation has been linked to autoimmune diseases, heart disease, cancer, diabetes, arthritis, and cognitive decline.
Luckily, certain foods contain powerful anti-inflammatory compounds that can help reduce inflammation in the body and promote better health.
From colorful fruits and vegetables packed with antioxidants to healthy fats that reduce inflammatory markers, Registered Dietitians share their expertise on the most effective inflammation-fighting foods.
Tart Cherries
I recommend tart cherries! Research has shown that consuming tart cherry juice or supplements can reduce inflammatory markers to reduce muscle damage and speed up recovery time! They also contain melatonin which may help you get a better night of sleep while minimizing inflammation.
Katie Schimmelpfenning, RD, Founder of Eat Swim Win
Green Leafy Vegetables
The number one food I recommend to reduce inflammation, is green, leafy vegetables, such as spinach and kale, collard greens, and broccoli. Not only does the vitamin K in green leafy vegetables reduce inflammation, but it can also reduce oxidative stress.
Amy Beney MS RD CDCES, My Nutrition Insights
Brussel Sprouts
Brussel sprouts are also a good source of vitamin K and also contain antioxidants which can help fight inflammation.
Amy Beney MS RD CDCES, My Nutrition Insights
Green Tea
Another green that also helps reduce inflammation is green tea. Green tea contains catechins which are antioxidants that help reduce inflammation.
Amy Beney MS RD CDCES, My Nutrition Insights
Turmeric
If you’re looking to fight off inflammation, turmeric is a must-have in your spice cabinet. Its anti-inflammatory properties come from a powerful antioxidant known as curcumin. Curcumin has long been studied and used for its anti-inflammatory properties.
Outside of curry and popular Asian dishes that often use turmeric, I enjoy its earthy flavor in my tea, chili, soups, and stews!
Jamie Adams, MS, RDN Owner of Mamaste Nutrition
Avocados
Avocados are an excellent food source to reduce inflammation levels. They are rich in magnesium, which is an important anti-inflammatory nutrient, vital to managing stress in the body. They are also an excellent source of fat and fiber which support cellular health, blood sugar regulation, digestion, and detoxification, all of which are important to reducing inflammation.
Stephanie Darby, RD
Broccoli
Broccoli is high in sulforaphane, which has anti-inflammatory properties. Sulforaphane has been shown to reduce inflammation and oxidative stress, which can help reduce the risk of chronic diseases.
Wan Na Chun, MPH, RD, CPT of One Pot Wellness.
Berries
Blueberries, raspberries, blackberries, strawberries, and cherries are all rich in antioxidants and polyphenols, which have anti-inflammatory properties. Blueberries, in particular, are high in anthocyanins, which have been shown to reduce inflammation and improve cognitive function.
Raspberries and blackberries are also high in ellagic acid, which has anti-inflammatory properties and may help reduce the risk of chronic diseases. Strawberries are high in vitamin C, which has antioxidant and anti-inflammatory properties. Cherries are high in anthocyanins and other polyphenols, which have anti-inflammatory and antioxidant properties.
Wan Na Chun, MPH, RD, CPT of One Pot Wellness.
Black Beans
Black beans are high in fiber, protein, and antioxidants, which can help reduce inflammation. They are also a good source of iron and folate, making them a great addition to any diet. Black beans can be used in a variety of dishes, including salads, soups, and tacos.
Wan Na Chun, MPH, RD, CPT of One Pot Wellness.
Dairy
In addition to being a good source of protein, calcium, and B vitamins, dairy products have also been found to significantly lower CRP (C-reactive protein), a marker of inflammation. Go for low-fat varieties of milk, cheese, and yogurt when possible
Lisa Andrews, MEd, RD, LD Owner, Sound Bites Nutrition, LLC
Pumpkin Seeds
Pumpkin seeds are a great source of nutrients that can help with lowering inflammation. They’re particularly high in zinc, which acts as an antioxidant to lower inflammation in the body.
Alyssa Pacheco, RD
Salmon
Salmon is a great source of both omega-3 fatty acids and vitamin D, two nutrients that work to lower inflammatory markers in the body.
Alyssa Pacheco, RD
Red Bell Peppers
Red bell peppers are an underrated vitamin C source. When we think of vitamin C, most people tend to think of oranges or orange juice, In reality, red bell peppers have a higher amount of vitamin C, which can strengthen your immune system but it also acts as an antioxidant to lower inflammation levels.
Alyssa Pacheco, RD
Vegetables, Fruits, Nuts, and Legumes
I would put an emphasis on vegetables, fruits, nuts, seeds, and legumes (beans, peas, lentils) as the best foods to reduce inflammation. According to the findings from the National Health and Nutrition Examination Survey, replacing animal-based foods with these plant foods significantly lowered inflammation.
Brittnee Cannon, RDN, Plant-Based Dietitian, owner of Your Plant Based Baby in Philadelphia, PA
Kefir
Kefir’s live and active probiotics may help improve the diversity of our gut microbiome, where 70-80 percent of the cells that make up the immune system are located, which may improve immune response and reduce the risk of inflammation. In fact, studies have found those who consume kefir have a decrease in pro-inflammatory cytokines and an increase in anti-inflammatory cytokines. In addition, the long fermentation process of kefir breaks down the proteins into beneficial peptides, which are also being touted for their anti-inflammatory properties.
Caroline Margolis, RDN, dietitian with Lifeway Foods