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5 Delicious Anti-Inflammatory Foods

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January 16, 2025
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Inflammation often gets a bad reputation, but it plays a vital role in your body’s natural healing process. For example, when your knee swells up after banging it against a desk, that’s inflammation stepping in to help as your immune system springs into action. The trouble starts when inflammation becomes chronic, turning into a widespread issue throughout the body.

“Chronic inflammation affects your entire body and negatively impacts health,” says Jackie Topol, RD, integrative dietitian at Integrative Health and Wellbeing. Inflammation leads to oxidative stress, which occurs when radicals, or overly reactive molecules, begin to damage cells, including DNA. Topol notes that over time, this constant and cumulative damage can lead to serious health problems including cancer, heart disease, Alzheimer’s, Parkinson’s, diabetes, arthritis, as well as thyroid issues.

The good news? You can take steps to lower inflammation and restore balance. One simple and effective place to start is with your diet. By making smart, intentional food choices, you can help calm your body’s inflammatory response. Wondering where to begin? Here are the top five suggestions from Topol, registered dietician nutritionist Lisa Markley, and functional nutrition coach Jill Grunewald—co-authors of The Essential Thyroid Cookbook.

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1. Turmeric

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This golden spice has been having a moment, largely because of its anti-inflammatory powers. Its distinctive hue comes from beta carotene, which is highly beneficial for the immune system, and it’s rich in curcumin, a highly anti-inflammatory compound.

Want an even bigger boost? Pair turmeric with ginger, which is also anti-inflammatory. Markley suggests making golden milk by combining ginger, turmeric, and coconut or almond milk, and warming the blend before drinking. Consider it an anti-inflammation nightcap. Be sure to add a little black pepper, which helps activate the turmeric.

2. Nuts

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A study found that those who consume nuts have a lower risk of dying from an inflammatory disease than those who avoided nuts altogether. People with lower levels of vitamin B6—which is in most nuts—have higher levels of inflammation.

Markley and Grunewald suggest soaking nuts overnight, then draining, rinsing, and drying in the morning, because it makes their nutrients more available to your body. All nuts can have this effect, they note, so go with your favorites.

3. Fatty Fish

Fish Delicious Anti-Inflammatory Foods, Unsplash
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Omega-3 fatty acids that are present in some types of fish, such as wild-caught salmon, mackerel, arctic char, and tuna, can help lower your levels of inflammatory proteins, according to this study. Even fish oil supplements may help, the organization notes, because they can reduce the kind of joint swelling and pain that comes with inflammation.

4. Tart Cherries

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If you exercise regularly (which we all should do, right?), cherries are particularly helpful, because studies show they can help bring on faster recovery from intense workouts and lessen post-exertion muscle pain. They have an anti-inflammatory effect, as well as high levels of antioxidants. “By moving toward a more plant-based diet and eating lots of antioxidant-rich foods, we can help bring the inflammation down,” Topol says.

5. Greens

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Dark leafy greens like kale, spinach, Swiss chard, and collards contain high amounts of vitamin E. Research suggests this nutrient protects the body against some types of cytokines, inflammation-producing molecules that can lead to pain. Like tart cherries, dark greens also boast plenty of antioxidants.

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More Delicious Anti-Inflammatory Foods, Unsplash
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