50 Anti-Inflammatory Foods
The following post is a general list of foods which may or may not be reactive. Always test your food sensitivity before committing to these foods.
"Anti-inflammatory" is thrown around like a ragdoll these days. I actually hate using it in meeting with clients. However, there are some evidence-based mechanisms food has on systemic inflammation IF your gut is in a balanced place to absorb the nutrients.
Vegetables
Spinach – High in antioxidants (lutein, quercetin), supports cell protection.
Kale – Rich in vitamin K and sulforaphane; reduces inflammation pathways.
Broccoli – Contains sulforaphane; helps lower oxidative stress.
Cauliflower – Source of glucosinolates; supports detox pathways.
Brussels sprouts – High in vitamin C and kaempferol, reducing inflammation.
Carrots – Beta-carotene lowers free radical damage.
Beets – Rich in betalains; shown to reduce inflammatory markers.
Sweet potatoes – Beta-carotene + fiber; stabilizes blood sugar and lowers inflammation.
Garlic – Allicin compounds fight inflammation and infections.
Onions – Quercetin reduces pro-inflammatory mediators.
Fruits
Blueberries – Anthocyanins reduce oxidative stress and inflammation.
Strawberries – Vitamin C + polyphenols improve vascular health.
Cherries – Anthocyanins reduce muscle soreness and inflammation.
Oranges – Vitamin C supports immune function and reduces oxidative stress.
Grapes (red/purple) – Resveratrol lowers inflammatory pathways.
Apples – Quercetin helps balance inflammatory response.
Pineapple – Bromelain enzyme reduces joint inflammation.
Papaya – Papain + vitamin C lowers systemic inflammation.
Avocado – Monounsaturated fats + carotenoids protect cells.
Pomegranate – Punicalagins reduce oxidative stress and inflammation.
Nuts & Seeds
Almonds – Vitamin E protects cell membranes.
Walnuts – High in omega-3 ALA; reduces systemic inflammation.
Flaxseeds – Rich in lignans and omega-3; regulate inflammatory pathways.
Chia seeds – Fiber + omega-3 reduce gut inflammation.
Pumpkin seeds – Magnesium supports anti-inflammatory processes.
Fatty Fish
Salmon – EPA/DHA directly lowers inflammatory cytokines.
Mackerel – Omega-3 + selenium protect against oxidative stress.
Sardines – Anti-inflammatory omega-3 plus vitamin D.
Anchovies – Small fish, rich in omega-3 with low toxin risk.
Tuna (wild) – Omega-3 supports joint and cardiovascular health.
Grains & Legumes
Oats – Beta-glucan fiber reduces systemic inflammation.
Quinoa – Complete protein + flavonoids lower oxidative stress.
Brown rice – Rich in fiber and magnesium, it balances inflammation.
Lentils – Polyphenols + fiber regulate blood sugar and inflammation.
Chickpeas – Fiber + antioxidants support gut health and reduce inflammation.
Herbs & Spices
Turmeric – Curcumin is a powerful anti-inflammatory compound.
Ginger – Gingerol reduces inflammatory markers and pain.
Cinnamon – Polyphenols reduce inflammation and improve insulin sensitivity.
Cloves – Eugenol acts as a natural anti-inflammatory.
Rosemary – Rosmarinic acid reduces inflammatory responses.
Fermented Foods
Yogurt (unsweetened) – Probiotics support gut-immune balance.
Kefir – Fermented milk rich in probiotics and bioactive peptides.
Sauerkraut – Fermented cabbage improves gut microbiome health.
Kimchi – Probiotic-rich with anti-inflammatory compounds.
Miso – Fermented soy supports immune modulation.
Beverages
Green tea – EGCG reduces inflammation and supports metabolism.
Matcha – Concentrated catechins protect against oxidative damage.
Olive oil (extra virgin) – Oleocanthal has ibuprofen-like effects.
Coconut oil – Contains lauric acid with anti-inflammatory effects.
Black coffee (moderate) – Polyphenols reduce systemic inflammation.
Oils
Avocado oil – Oleic acid to inhibit production of inflammatory mediators; phytosterols and vitamin E for antioxidants.
Olive oil (extra virgin) – Oleocanthal has ibuprofen-like effects.
Coconut oil – Contains lauric acid with anti-inflammatory effects.
Credit the Institute of Natural Health Science for publishing this information.
