17 Foods That Reduce Inflammation: What to Eat on an Anti-Inflammatory Diet

• Inflammation is the immune system’s response to illness, foreign particles, or injury, to help fight infection and heal the body.
• Chronic inflammation occurs when the immune system continues to send inflammatory signals even when it isn’t necessary. This can result in chronic diseases.
• Research indicates that a pro-inflammatory diet—rich in highly processed foods, refined sugars, sodium, and unhealthy fats—can actively trigger systemic inflammation.
• Eating an overall healthy diet of whole foods, such as whole grains, lean proteins, fruits, vegetables, and healthy fats, results in a decreased risk of inflammation.

Inflammation is the body’s immune response to infection or injury. When your body experiences an injury or an infection, it responds by sending inflammatory cells (white blood cells) to help combat the issue, trapping the germs and promoting healing. Typically, inflammation can cause mild pain, swelling, and some irritation.

While inflammation is an essential part of healing, there are instances when inflammation may cause harm to your health. This depends on whether you experience acute inflammation or chronic inflammation.

Acute Inflammation

Acute inflammation is the immune system’s immediate and nonspecific response to injury or illness. This type of inflammation tends to be mild and short-lived, ranging from a few hours to a few days.

Chronic Inflammation

Chronic inflammation (also called systemic inflammation) occurs when your body continues to send inflammatory signals to the body, even after your illness or injury has healed. This can cause cells to attack parts of your body, leading to various health issues.

In some cases, chronic inflammation may come and go, while in others it may be constant. Chronic inflammation can last months or years and can result in a wide variety of inflammatory chronic diseases.

Chronic inflammation plays a role in the following conditions:

• Autoimmune diseases, such as lupus or rheumatoid arthritis
• Certain cancers
• Cardiovascular diseases, such as high blood pressure or heart disease
• Gastrointestinal diseases, such as Crohn’s disease or inflammatory bowel disease (IBD)
• Type 2 diabetes
• Neurodegenerative diseases, such as Alzheimer’s disease or dementia
• Mental health conditions, such as depression and anxiety
• Metabolic syndrome
• Obesity or weight gain

The short answer is, yes. Studies are still being done to fully understand how food affects inflammatory processes in the body. While inflammation is an immune system response, what you eat can contribute to inflammation.

Foods that can promote inflammation or worsen it include:

• Red meat, such as steak or burgers
• Processed foods/​meats, such as bacon, sausage, or hot dogs
• Refined carbohydrates, such as white bread, flour, or pasta
• Baked foods such as cakes, cookies, or brownies
• Deep-fried foods, such as French fries
• Foods high in added sugar, such as candy
• Highly-sweetened beverages, such as soda and sports drinks
• Foods high in trans fats (also referred to as hydrogenated or partially hydrogenated oils), such as microwave popcorn and coffee creamers

Studies show that certain foods you eat may reduce chronic inflammation. Following a healthy diet that focuses on whole foods, fruits, vegetables, and healthy fats can make a significant difference. Some foods that fight inflammation include coffee, berries, certain fruits and vegetables, plant foods, lean proteins, and more.

The most common naturally occurring compounds that help alleviate inflammation are:

• Omega‑3 fatty acids: These fatty acids replace omega‑6 acids (which are pro-inflammatory) in the cell membrane, and generate anti-inflammatory molecules that can reduce inflammation.
• Polyphenols: Polyphenols can protect the body from inflammation and reduce its severity by reducing the production of inflammatory enzymes.
• Vitamin C: Vitamin C, like other antioxidants, helps eliminate free radicals that trigger oxidative stress (which prolongs inflammation), while also providing immune system support.
• Probiotics and Prebiotics: A healthy balance of bacteria in the gut can help prevent inflammation by regulating the immune system and improving gut barrier function.

The following foods and beverages contain one or more of these anti-inflammatory elements.

1: Fatty fish

Fatty fish are not only a great source of lean protein, but they also contain high amounts of omega‑3 fatty acids, which can help reduce the creation of inflammatory compounds. Examples of fatty fish include:

• Salmon
• Tuna
• Trout
• Mackerel
• Sardines

2: Certain fruits

Certain fruits, such as berries, contain anti-inflammatory compounds, including polyphenols and antioxidants. Antioxidants help combat oxidative stress, which is a contributor to chronic inflammation.

Some examples include:

• Strawberries
• Raspberries
• Blueberries
• Blackberries

Additionally, citrus fruits are high in vitamin C (another antioxidant that decreases inflammation). These include:

• Cherries
• Oranges
• Grapefruit
• Kiwi

3: Extra virgin olive oil

Olive oil is rich in monounsaturated fats and has been shown to decrease inflammatory markers. Olive oil contains oleocanthal, an antioxidant shown in studies to have anti-inflammatory properties similar to those of ibuprofen. Olive oil is an essential ingredient in many home-cooked dishes. 

4: Avocados

Another source of healthy fat, avocados also contain antioxidants, vitamin E, and vitamin C, which can reduce inflammatory biomarkers and help relieve oxidative stress.

5: Peppers

Peppers offer significant anti-inflammatory benefits, primarily due to their high concentrations of capsaicin, antioxidants, and vitamin C. Capsaicin, in particular, is a potent compound known to inhibit inflammatory signaling and alleviate pain.

6: Tomatoes

In addition to vitamin C and vitamin E, tomatoes are a good source of lycopene, which has anti-inflammatory properties, especially when cooked in olive oil.

7: Mushrooms

Mushrooms contain polyphenols and multiple antioxidants that help with inflammation.

8: Cruciferous vegetables

Cruciferous vegetables contain sulforaphane, which is associated with reduced inflammation.

Examples of cruciferous vegetables include:

• Broccoli
• Brussel sprouts
• Cauliflower
• Cabbage
• Bok choy
• Broccoli sprouts
• Watercress

9: Green, leafy vegetables

Leafy greens are high in antioxidants and have anti-inflammatory properties.

Some examples of green, leafy vegetables include:

• Kale
• Spinach
• Swiss chard
• Collard greens
• Arugula

10: Nuts and seeds

Nuts and seeds contain omega‑3 fatty acids, as well as antioxidants and unsaturated fats that can help with inflammation.

Examples include:

• Walnuts
• Sunflower seeds
• Peanuts
• Almonds
• Flaxseed
• Chia seeds
• Pistachios

11: Beans and legumes

Beans contain polyphenols, magnesium, and saponins, all of which are beneficial for managing inflammation. Beans are also a great source of fiber, which can help maintain a healthy gut balance.

Examples of beans and legumes include:

• Chickpeas
• Black beans
• Kidney beans
• Lentils
• Pinto beans
• White beans (cannellini, great northern, butter beans)

12: Sweet potatoes

Sweet potatoes are considered rich in anti-inflammatory nutrients and compounds, including vitamin C and beta carotene (vitamin A). They also provide other health benefits, thanks to their high dietary fiber and low glycemic index, which can help manage blood sugar.

13: Probiotic and prebiotic foods

Probiotic and prebiotic foods can help balance gut-healthy bacteria, thereby regulating the immune system and improving gut barrier function. Foods rich in probiotics and prebiotics include:

• Some fermented foods, like kimchi, yogurt, miso, kefir, and sauerkraut
• Garlic
• Onions
• Asparagus
• Bananas
• Oats
• Flaxseed
• Artichokes

14: Dark chocolate

Dark chocolate contains flavonoids that have anti-inflammatory effects. Ideally, choose a dark chocolate that is at least 70% cocoa, as it has more anti-inflammatory properties than milk or white chocolate.

15: Turmeric

Turmeric contains curcumin, which has been shown to reduce inflammation. 

16: Ginger

Ginger is another spice that reduces inflammation due to its compounds, such as gingerols and shogaols, which can help reduce inflammatory responses.

17: Green tea

Green tea contains polyphenols and other anti-inflammatory compounds beneficial for health. Coffee also contains these compounds.

If you’re trying to combat inflammation through your diet, here are a few tips to get started.

Avoid Red & Processed Meats

While tempting for some, red meats and processed meats/​foods trigger inflammation. Opting for leaner proteins such as chicken, fish, or tofu is a better alternative.

Swap Butter / Lard for Olive Oil When Cooking

Olive oil is a healthy fat that can decrease inflammation. Try substituting it when you’re cooking (as opposed to using butter).

Consider the Mediterranean Diet

The Mediterranean diet is considered the top anti-inflammatory diet due to its focus on healthy foods such as whole grains, olive oil, fruits, vegetables, plant-based foods, and lean proteins.

Be Mindful of Salt & Sugar Intake

Salt and sugar are both good in moderation. However, particularly in processed foods, baked goods, and ready-made frozen meals, higher amounts of each are often present, which adds up over time. Too much salt or sugar can cause inflammation, so check labels when purchasing foods to be aware of how much you’re consuming.

Tip: Shopping for produce in the produce aisles or buying frozen fruits and vegetables (which are frozen at peak ripeness and contain high levels of nutrients) can help you avoid buying items with added sugar or salt. Be wary of canned foods and frozen meals, as they can contain high amounts of sodium and other preservatives. 

Consult Your Provider

Everybody and every body requires different nutrients to function properly. That’s why it’s always important to consult a primary care provider before starting a diet, so they can help you tailor it to what’s best for your needs. For example, those prone to eczema may not want to eat seafood or nuts to lower inflammation, as those can actually trigger flare-ups. Or, if you have inflammatory bowel syndrome, you may not want to eat beans, as this may trigger inflammation in your gut. With that said, your provider will be able to determine what will and will not help you to lower inflammation in your body through your diet.