10 Best Foods for Inflammation: Eat This to Soothe Your Body Naturally

Last updated on May 16th, 2025 at 09:08 pm

Chronic inflammation ^[1] isn't just a buzzword in wellness circles—it's a silent player behind many chronic diseases, including heart disease, rheumatoid arthritis, celiac disease, Alzheimer's disease, and inflammatory bowel disease. If you're experiencing ongoing inflammation, it's time to rethink what's on your plate.

Enter: the anti-inflammatory diet. Packed with anti-inflammatory foods and other anti-inflammatory compounds, this dietary approach can help reduce inflammation, support your immune system, and improve overall wellness.

Here are 10 anti-inflammatory foods to start adding to your plate:

1. Fatty Fish

Rich in omega-3 fatty acids, salmon, sardines, and mackerel are inflammation-fighting powerhouses.

2. Olive Oil

Especially extra virgin olive oil, this healthy fat contains monounsaturated fats and powerful anti-inflammatory properties.

3. Leafy Greens

Spinach, kale, and Swiss chard are rich in antioxidants like vitamins C and E, and phytonutrients that reduce inflammation.

4. Cruciferous Vegetables

Broccoli, Brussels sprouts, and cauliflower are high in fiber and fight inflammation.

5. Berries

Blueberries, strawberries, and raspberries contain flavonoids with strong anti-inflammatory benefits.

6. Turmeric

This spice contains curcumin, a potent compound with antioxidant and anti-inflammatory properties.

7. Ginger

Supports immune health and inhibits pro-inflammatory cytokines.

8. Whole Grains

Brown rice, quinoa, and whole wheat bread provide fiber and nutrients that help moderate blood sugar levels and reduce inflammation.

9. Nuts

Almonds and walnuts offer healthy fats and anti-inflammatory compounds.

10. Tomatoes

Rich in lycopene, tomatoes lower inflammatory markers.

According to Dr. Frank Hu, Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu.

“Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness.”

Dr. Hu emphasizes that incorporating foods such as tomatoes, olive oil, green leafy vegetables (like spinach, kale, and collards), nuts (such as almonds and walnuts), fatty fish (including salmon, mackerel, tuna, and sardines), and fruits (like strawberries, blueberries, cherries, and oranges) into your diet can help reduce inflammation and lower the risk of chronic diseases.

What is Inflammation and Why Should You Care?

Inflammation is your body's natural response to injury or infection. But when it becomes chronic, it results in systemic inflammation that contributes to tissue damage instead of healing.

Over time, this ongoing process can damage tissues, increase inflammatory markers, and raise your risk of serious health conditions.

Inflammatory foods—like fried foods, ultra-processed foods, red meat, deli meats, and refined carbohydrates—can trigger inflammation.

Many of these are packed with saturated fat ^[2] and unhealthy fats, which contribute to weight gain and increased risk of chronic conditions.

The good news? Certain foods can help combat inflammation and offer real anti-inflammatory benefits.

The Anti-Inflammatory Diet: Your Secret Weapon

Think of the anti-inflammatory diet as a lifestyle, not a fad. It's grounded in whole foods and emphasizes fruits and vegetables, whole grains like brown rice and whole wheat bread, healthy fats like extra virgin olive oil, and lean proteins like fatty fish.

These nutrient-rich options are loaded with anti-inflammatory nutrients, natural antioxidants, and other anti-inflammatory compounds.

What to Avoid: Inflammatory Foods to Limit

To reap the health benefits of an anti-inflammatory diet, it's just as important to ditch foods that promote inflammation:

• Fried foods like fries and donuts
• Processed meats like hot dogs and deli meats
• Ultra-processed foods are loaded with additives
• White bread and other refined carbohydrates
• Sugary beverages and desserts
• Vegetable oils high in omega-6 fatty acids, consumed in excess

These options can spike blood sugar, increase LDL cholesterol ^[3], and fan the flames of chronic inflammation.

Practical Tips to Fight Inflammation Every Day

• Fill half your plate with colorful vegetables.
• Choose whole foods over processed alternatives.
• Dress salads with olive oil instead of store-bought salad dressings.
• Add spices like turmeric and ginger to meals.
• Swap sugary sodas for green tea or water infused with citrus.
• Reduce red meat consumption and opt for lean protein.
• Prioritize stress management through sleep, movement, and mindfulness.

Final Thoughts: Eat Smart to Lower Inflammation

Dietary changes can feel overwhelming, but even small shifts have big impacts. A diet rich in anti-inflammatory foods not only helps reduce inflammation but also supports a healthy diet for weight management, energy, and longevity.

Adopt the anti-inflammatory diet today and start enjoying the anti-inflammatory benefits your body deserves.

Find out how to get rid of dangerous inflammation before it ruins your health in this informative master guide. You could quickly start looking and feeling younger! Check out this Master Guide to Inflammation now!

Frequently Asked Questions

Rick Kaselj

Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.