Top 7 Anti-Inflammatory Foods You Should Be Eating

Inflammation is a natural process the body uses to heal injuries and fight infections, but chronic inflammation can contribute to serious health issues such as heart disease, diabetes, and cancer.

A growing body of research suggests that incorporating certain anti-inflammatory foods into your diet can reduce this risk, keeping inflammation in check and promoting overall well-being.

Here is a helpful guide to the best anti-inflammatory foods you should eat, according to new research.

Top 7 Anti-Inflammatory Foods

1. Fatty Fish: A Powerhouse of Omega-3 Fatty Acids

Fatty fish like salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids—specifically EPA and DHA—which are widely known for their anti-inflammatory effects.

Omega-3s can help reduce inflammation in people with inflammatory diseases by lowering levels of a protein called C-reactive protein.

Eating two servings of fatty fish every week can give you a good amount of healthy fats that are important for your health.

If you’re vegetarian or prefer plant-based sources, foods like chia seeds and flaxseeds provide a different type of omega-3 (ALA), although the body doesn’t convert ALA to EPA and DHA as efficiently​.

2. Leafy Greens: Nutrient-Dense and Rich in Polyphenols

Green vegetables like spinach, kale, and collard greens have a lot of healthy stuff like antioxidants & polyphenols, which protect the body from oxidative stress & inflammation.

These vegetables are rich in vitamin E, an antioxidant specifically shown to help reduce inflammatory proteins.

Polyphenols in leafy greens can lower blood pressure, improve cholesterol levels, and reduce inflammation at the cellular level. To reap the benefits, incorporate a variety of these greens in your daily meals​.

3. Berries: Antioxidant Powerhouses

Berries, like blueberries, strawberries, and raspberries, have lots of antioxidants. Their high content of anthocyanins—a type of antioxidant—helps fight inflammation, supports heart health, and enhances brain function.

These compounds work by lowering the production of pro-inflammatory markers. Research has found that people who eat berries often have less inflammation in their blood.

4. Ginger: Nature’s Anti-Inflammatory Spice

Ginger has a substance called gingerol that can help reduce inflammation and act as an antioxidant. People have used ginger for a long time to treat different health issues, and new studies show that it can help lower inflammation in the body.

Studies suggest that ginger may help manage symptoms of inflammatory diseases like arthritis and lower CRP levels. You can easily use ginger in your food by putting it in tea, smoothies, or meals.

5. Turmeric: The Golden Anti-Inflammatory

Turmeric, with its active compound curcumin, is one of the most powerful anti-inflammatory agents in the spice world.

Curcumin has been shown to inhibit multiple molecules that cause inflammation, including cytokines and enzymes that trigger pain and swelling.

However, curcumin is not easily absorbed by the body, so pairing it with black pepper (which contains piperine) or healthy fats like olive oil can enhance its absorption. Adding turmeric to soups, teas, and curries is a great way to include it in your diet​.

6. Nuts & Seeds: Full of Healthy Fats and Fiber

Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are good for you. They have healthy fats, fiber, and vitamin E that help reduce inflammation. They also contain omega-3 fatty acids that can reduce inflammation levels.

Eating a small amount of different nuts every day can help your heart, lower swelling, and make your body work better.

7. Olive Oil: The Heart-Healthy Fat

Extra-virgin olive oil is packed with monounsaturated fats & polyphenols that reduce inflammation and lower the risk of chronic diseases, particularly heart disease.

Olive oil’s anti-inflammatory properties are attributed to oleocanthal, a compound that works similarly to non-steroidal anti-inflammatory drugs (NSAIDs).

Incorporating olive oil into your diet is as simple as using it in dressings, drizzling it over vegetables, or using it in place of other fats during cooking​(

The Science Behind Anti-Inflammatory Foods

Foods that reduce swelling contain antioxidants and other substances that can counteract harmful molecules and prevent diseases that last a long time.

The foods mentioned above also work by lowering levels of inflammatory cytokines and enzymes that trigger inflammation in the body.

For example, a study published in the journal Metabolism found that consuming ginger can boost calorie burn and help manage appetite, while polyphenols in leafy greens and olive oil have been linked to improved heart health​(

Foods To Avoid

To make the most of foods that help with swelling, it’s also important to eat less of foods that can make swelling worse.

Foods like white bread, hot dogs, soda, and fried foods can make inflammation in the body worse. Eating healthier foods instead can lower the chance of getting heart disease or type 2 diabetes​.

Conclusion:

Adding foods that reduce swelling to your daily meals can help lessen long-lasting swelling, make your heart healthier, and decrease the chance of getting many serious illnesses.

Focus on whole, nutrient-dense foods like fatty fish, leafy greens, and berries, and use spices like ginger and turmeric to enhance your meals. When you eat these foods along with exercising, managing stress, and getting enough sleep, they can help you stay healthy in the long run.