Inflammation can help your body defend itself from infection and injury. But chronic inflammation can lead to disease
Stress, low activity levels, and foods that cause inflammation can increase this risk. For this reason, eating foods that can help reduce inflammation is strongly advisable
What are the top anti-inflammatory foods?
Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation. The most anti-inflammatory foods may include:
- berries
- fatty fish
- broccoli
- avocados
- green tea
- peppers
- mushrooms
- grapes
- turmeric
- extra virgin olive oil
- dark chocolate and cocoa
- tomatoes
- cherries
Berries
Berries are small fruits packed with fiber, vitamins, and minerals
Dozens of varieties exist. Some of the common ones include:
- strawberries
- blueberries
- raspberries
- blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease
A 2018 review
of research suggests that phytochemicals in berries may help delay the development and progression of cancer. Though more research is needed, they may benefit from immunotherapy
Your body naturally produces NK cells, which help keep your immune system functioning properly
In an older 2016 study
, adults with excess weight who ate strawberries had lower levels of specific inflammatory markers associated with heart disease than those who didn’t
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Fatty fish
Fatty fish are a great DHA)
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best
- salmon
- sardines
- herring
- mackerel
- anchovies
EPA and DHA help reduce inflammation, which may otherwise lead to health conditions that may include:
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects
Studies
have found that people who eat salmon or EPA and DHA supplements experience reductions in
the inflammatory marker C-reactive protein (CRP)
Broccoli
Broccoli is highly nutritious. It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale
Eating many cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain
Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body
»Try this:Rice noodles with broccoli almond pesto
Avocados
Avocados contain potassium, magnesium, fiber, and heart-healthy monounsaturated fats
They also contain carotenoids and tocopherols, which are linked to a reduced risk of heart disease
In addition, several compounds in avocados may help reduce inflammation in newly forming skin cells by protecting from UV radiation, but more studies in humans are needed
In one high quality 2019 study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP
»Explore:Delicious ways to eat an avocado
Green tea
You’ve probably heard that green tea, such as matcha, is one of the healthiest beverages
Research has found that drinking green tea is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease
, obesity, and other conditions
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially the compound epigallocatechin-3-gallate (EGCG)
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells
»Try this:Matcha green tea shake
Peppers
Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects
Bell peppers also provide the antioxidant quercetin, which may help reduce inflammation associated with chronic diseases such as diabetes
Chili peppers contain sinapic acid and ferulic acid
, which may reduce inflammation and support healthier aging
»Learn more:Nutrition and benefits of bell peppers
Mushrooms
While thousands of mushroom varieties exist worldwide, only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake mushrooms
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins
They also contain phenols and other antioxidants that provide anti-inflammatory protection
»Discover:Edible wild mushrooms (and mushrooms to avoid)
Grapes
Grapes contain anthocyanins, which reduce inflammation
In addition, they may reduce the risk
of several diseases, including heart disease, diabetes
, obesity, arthritis, Alzheimer’s
, and eye disorders
Grapes are also among the best its, and may help protect the heart against inflammation
While taking a resveratrol supplement is not the same as eating grapes, in one 2020 study including 60 people with heart failure, those who consumed 2 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin-6 (IL-6)
An older 2012 study found that adults who ate grape extract daily experienced increased adiponectin levels. Low levels of this hormone are associated with weight gain and an increased risk of cancer
»Learn more:Health benefits of grapes
Turmeric
Turmeric is a spice with a warm, earthy flavor often used in curries and other Indian dishes. It’s received significant attention due to its curcumin content, a powerful anti-inflammatory
Research
has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases
In an older 2015 study
, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP
It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective
Curcumin supplements often include piperine, which can boost curcumin absorption by 2,000%
More research is needed to understand how turmeric dosage affects inflammatory markers
»Learn more:7 unique benefits of turmeric tea
Extra virgin olive oil
Extra virgin olive oil is one of the healthiest fats you can eat
It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits
Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer
, obesity, and other serious health conditions
Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil may significantly decrease inflammatory markers
The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen
Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils
»Discover:Are there any benefits to drinking olive oil?
Dark chocolate and cocoa
Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that help reduce inflammation, which may reduce your disease risk and lead to healthier aging
Flavanols
are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy
One small 2022 study of participants who consumed 852 mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and reduce blood pressure and arterial stiffness within 3 to 8 hours of ingestion
However, more high quality studies on chocolate and its components are needed
In the meantime, it can’t hurt to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits
»Learn more:9 health and nutrition benefits of cocoa powder
Tomatoes
Tomatoes are nutritional powerhouses. They’re high in vitamin C, potassium, and lycopene — an antioxidant with impressive anti-inflammatory properties
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer
Cooking tomatoes in olive oil can help absorb more of their lycopene content. This is because lycopene is a carotenoid, a nutrient better absorbed with a
»Learn more:Nutrition and benefits of tomatoes
Cherries
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits
A 2019 study including 37 older adults found that those who consumed 16 ounces (480 mL) of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP
However, a 2021 study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days
These studies are small, and more research is needed to understand how cherries might help reduce inflammation
Inflammatory foods
In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s essential to limit your consumption of foods that may promote inflammation
For example, a higher intake of ultra-processed foods (UPFs), such as some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP
Foods like sugar-sweetened beverages and refined carbs may also promote inflammation
Examples of foods that have been linked to increased levels of inflammation include:
- Processed foods: potato chips and fast food
- Refined carbs: white bread, white rice, crackers, and biscuits
- Fried foods: fries, fried chicken, and mozzarella sticks
- Sugar-sweetened beverages: soda, sweet tea, and sports drinks
- Processed meats: bacon, ham, and hot dogs
Keep in mind that it’s okay to eat these foods occasionally. Just try to ensure you follow an overall well-balanced diet that’s based on whole foods, including lots of fruits and vegetables. It’s best to stick to minimally processed foods
»Eat this:Browse our hub of anti-inflammatory recipes
Takeaway
Even low levels of chronic inflammation can lead to disease
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods. Eating foods as close to their original form as possible and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that may help you lower inflammation and reduce your risk of illness
And if you need help adjusting your diet or finding other ways to manage inflammation, consider talking with a healthcare professional, such as a primary care doctor
