8 Veggies That Help to Lower Inflammation, Say Experts

You already know that vegetables add more flavor, texture, and color to a dish, and that they come with a slew of health benefits. For starters, many of them are packed with nutrients that can help fight inflammation.

Chronic inflammation in the body, which occurs when the body sends out inflammatory cells even when there is no need to, can cause a laundry list of health problems. For instance, chronic inflammation has been linked to heart disease, diabetes, asthma, and Alzheimer’s disease.

You asked: What are some anti-inflammatory foods that are really healthy?

Vegetables that are rich in certain nutrients are great inflammation fighters, notes Melanie Murphy Richter, MS, RDN, an instructor of Nutrition Physiology at the University of California Irvine. “In fact, the fiber content in most vegetables helps to support a healthy gut microbiome, which can help to modulate internal inflammation,” she says.

Murphy Richter explains that veggies are a great source of vitamins and minerals, like vitamin C, beta-carotene, and quercetin, which has antioxidant capabilities.

“Antioxidants help to fight off free radicals in the body, fight foreign entities that can cause us to get sick, and, overall, can help to reduce inflammation,” she says.

If you’re looking for ways to fight inflammation through diet, take this expert-recommended list of veggies that fight inflammation on your next grocery run.

1. Onions

Onions don’t just add extra flavor to meals — they also have top-notch anti-inflammatory properties.

“Onions are a rich source of quercetin and other prebiotic fibers that both reduce inflammation and support overall gut health,” Murphy Richter says.

According to a 2014 meta-analysis in the Molecular Nutrition & Food Research Journal, eating a high amount of allium vegetables, such as onions, may also help lower the risk of developing gastric cancer.

2. Tomatoes

From sandwiches to salads, tomatoes are a great addition to any meal. Not only do they add extra taste and texture, but they’re also packed with inflammation-fighting qualities.

“Tomatoes contain a rich source of lycopene, which is also known to improve inflammatory load,” says Murphy Richter.

According to a 2022 scientific review in Biology, eating more tomatoes is also associated with a lower risk of cardiovascular, neurodegenerative, and bowel diseases.

3. Bok choy

Bok choy is also another delicious vegetable with inflammation-fighting powers. “This Chinese cabbage is an excellent source of antioxidant vitamins and minerals, namely vitamins A, C, and K, which work to protect cells from free-radical damage,” says Chelsey Kitazawa, MS, RD, dietitian at Bespoke Treatment.

“In fact, bok choy is loaded with 70 antioxidant phenolic substances, including hydroxycinnamic acids, which are powerful antioxidants that directly neutralize oxidative damage to cells and tissues,” she adds.

“Bok choy is highly versatile, but is best when steamed,” she says. “Steaming bok choy can bring out its natural earthy and very slightly peppery flavor.” It’s also delicious in stir-fries.

Alternatively, you can serve raw bok choy raw as a slaw. “Just make sure to clean it properly and slice it into thin pieces to complement the tenderness of a grilled meat or poultry main dish,” Kitazawa says.

4. Beets

Another good vegetable to help squash inflammation: Beets.

“Their deep color, which can even stain the hands and teeth during preparation and consumption, is the mark of a potent anti-oxidizing food,” says Kitazawa. “Its high content of the antioxidant betalain is what gives it its deep color, which effectively fights inflammation and repairs the cell damage it causes.”

Beets can also deliver high levels of essential nutrients, including potassium and magnesium, “addressing common deficiencies often associated with inflammatory ailments,” she adds.

“Pickled beets are another option you can try, which offers a sweet and tangy sour flavor that can complement beets’ earthy undertones,” Kitazawa adds.

5. Kale

“Kale is high in antioxidants, like quercetin and vitamin K, which help reduce inflammation,” says Sam Schleiger MS, RDN, CD. In addition to fighting inflammation, vitamin K helps with blood clotting and also promotes bone health.

Schleiger explains some easy ways to incorporate more kale into your meals: whipping up a batch of kale chips, adding it to soups, or blending it into smoothies. You can also use it as a base for salads.

6. Broccoli

Whether you steam, roast, or saute it with garlic and olive oil, eating broccoli is a great way to lower inflammation in the body.

“Broccoli is rich in sulforaphane, a compound with anti-inflammatory and antioxidant effects,” shares Schleiger.

7. Cauliflower

Broccoli’s cousin, cauliflower, is also a great vegetable to add to your routine to help fight off inflammation. For starters, it’s teeming with antioxidants.

“One particular antioxidant in cauliflower, sulforaphane, may reduce your risk of heart disease, type 2 diabetes, and cancer,” says Alyssa Pacheco, RD. “I love to add olive oil, salt, pepper, garlic powder, onion powder, and a sprinkle of parmesan cheese when roasting it.”

You can also add frozen cauliflower rice to smoothies. “Frozen cauliflower rice is also a great addition to any morning smoothie — the mild flavor doesn’t alter the taste, but it contributes a lot of health benefits,” she adds.

8. Red bell peppers

“Red bell peppers are extremely high in vitamin C — they have even more vitamin C than a glass of OJ,” Pacheco says. Vitamin C is a potent antioxidant that can help reduce inflammation.

Even better? Red bell peppers are easy to incorporate into a wide range of recipes — throw them into a stir-fry, slice and serve with dip, or stuff with a mix of cooked ground beef and rice and bake.

Read next: 5 Anti-Inflammatory Fruits To Stock Up On