If you’re looking for ways to naturally reduce inflammation, add these foods to your regular routine.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- While some inflammation is beneficial, chronic inflammation can lead to chronic disease.
- Aim to include more fatty fish, cherries, extra-virgin olive oil, leafy greens, nuts and seeds.
- Look for minimally processed foods that contain sources of fiber, healthy fats and antioxidants.
Inflammation is a coordinated response your body uses to protect against injury, infection and harmful substances. Although the process can work masterfully in the short term, there are times when inflammation goes awry. Monique Richard, M.S., RDN, LDNan integrative and functional registered dietitian, says, “Inflammation becomes problematic when the signals that normally turn it off no longer function properly.” The resulting chronic inflammation can quietly damage cells and tissues contributing to everything from type 2 diabetes and heart disease to autoimmunity and certain types of cancer. Jose Guzman, RDN, concurs, saying he often sees people living with the long-term consequences of chronic inflammation related to years of elevated blood sugars and blood pressure, poor diet and lack of physical activity. But it’s not all doom and gloom, because you actually have some control over your inflammation levels.
Food is one of the most powerful modifiers of inflammation, so changing your diet is a great place to start. A diet high in ultra-processed foods, refined grains, saturated fats and sugar-sweetened beverages is associated with higher levels of inflammatory markers. But Guzman explains that research consistently shows that diets high in whole foods are associated with a lower risk of chronic inflammation and chronic disease. We talked to rheumatologists to get their take on the anti-inflammatory foods they swear by, and here’s what they recommend.
1. Fatty Fish
Fatty fish such as salmon, sardines and mackerel, “have the most consistent research showing they lower inflammatory markers and joint tenderness in rheumatoid arthritis,” says integrative pediatric rheumatologist Saimun Singla, DO, FAAP, FACR. “The omega-3 fats in fish work by dialing down some of the chemical signals your immune system uses to create inflammation,” she explains. Specifically, omega-3 fats help reduce key markers of inflammation including C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), especially in people with chronic inflammatory conditions.
Lupus microbiome researcher and professor of medicine and pathology Gregg Silverman, M.D., agrees, saying, “Sardines and anchovies are excellent low-mercury options that lower CRP, and mackerel and herring are rich in polyunsaturated fats that protect the joints.” In addition to their ability to reduce inflammatory markers, omega-3 fats also help to create compounds that actively help resolve inflammation and support tissue repair.
Aim to eat 3 to 4 ounces of fatty fish at least twice a week. Convenient options include canned salmon, sardines and low-mercury tuna, and you can add them to salads, sandwiches, wraps, pasta dishes or grain bowls. Or you can create an entirely anti-inflammatory meal by having a piece of baked, grilled, broiled or steamed fish paired with colorful fruits and vegetables, legumes and whole grains.
2. Cherries (Especially Tart Cherries)
Singla says that tart cherries are the best-studied food for gout and have been shown to reduce risk of flare-ups. That’s because tart cherries are rich in anthocyanins and other polyphenols, compounds that help reduce oxidative stress and regulate inflammatory pathways and signaling mechanisms. Drinking tart cherry juice may also lower CRP levels.
Reap the benefits of adding more cherries to your diet by drinking 4 to 8 ounces of 100% tart cherry juice with no added sugars, blending cherries into smoothies, adding dried cherries to a homemade trail mix or mixing dried or frozen tart cherries into yogurt, cottage cheese, oatmeal or salads.
3. Extra-Virgin Olive Oil
Silverman explains that extra-virgin olive oil (EVOO) contains a natural phenolic compound called oleocanthal that has effects like ibuprofen. Specifically, oleocanthal inhibits enzymes involved in inflammation, much like anti-inflammatory medications, while the other polyphenols in EVOO help to reduce pro-inflammatory cytokine production. Rheumatologist Siddharth Tambar, MD, also recommends EVOO, as it possibly lowers inflammation, and he says, “The American College of Rheumatology recommends a Mediterranean-style diet for rheumatoid arthritis patients.” Singla explains that EVOO is a cornerstone of this lifestyle and a core reason the Mediterranean diet performs so well in trials.
Add more EVOO to your daily routine by using it as the base for a homemade salad dressing, drizzling it over cooked vegetables, blending it into a dip such as hummus, adding it to soups or stews, topping a baked potato, or simply dipping whole-grain bread in it.
4. Leafy Green Vegetables
Tambar and Singla both recommend leafy green vegetables like spinach, kale, Swiss chard, collard greens and arugula. They each note that their nutrients, fiber and antioxidants support gut health, improve the microbiome and boost metabolic health. Packed with vitamins C, E, K, folate, magnesium, fiber, carotenoids and polyphenols, leafy greens lower oxidative stress and regulate inflammation. Richard adds that their fiber feeds beneficial gut microbes, producing short-chain fatty acids that protect the intestinal barrier and support immune signaling.
Silverman highlights cruciferous leafy greens like kale, watercress, cabbage and mustard greens, which contain sulforaphane, an antioxidant that decreases inflammatory cytokines, along with fiber and sulfur compounds to aid detoxification. Ultimately, leafy greens are key drivers of the anti-inflammatory benefits seen in plant-rich diets.
Add more leafy greens by incorporating them into your meals in a variety of ways: Mix them into green smoothies, omelets, scrambled eggs or breakfast burritos; toss a variety of greens into a salad; stir them into soups and stews; sauté them for a quick side dish; or add them to sandwiches and wraps.
5. Walnuts & Flaxseeds
Walnuts and flaxseeds are two of the richest plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that helps to regulate the inflammatory response. According to Singla, consuming plant-based omega-3s is consistently linked to lower inflammatory markers. Outside of their ALA content, walnuts and flaxseeds provide dietary fiber, polyphenols (specifically ellagitannins in walnuts and lignans in flaxseeds) and antioxidants to lower oxidative stress and support a healthy gut microbiome, which can translate into lower levels of inflammatory markers.
Aim for 1 to 2 tablespoons of ground flaxseed each day and 1 ounce of walnuts several times a week. Their versatility makes them easy to add into your day. Both can be sprinkled over hot or cold cereal, yogurt, cottage cheese and salads. They also work well blended into smoothies or baked goods like muffins. Or simply enjoy a handful of walnuts as a snack.
What to Look For in an Anti-Inflammatory Food
Although no single food can completely wipe out inflammation, certain nutritional characteristics consistently distinguish foods that support a healthier inflammatory response. Here’s what to look for in an anti-inflammatory food:
- Minimally processed: Read food labels and avoid artificial additives, preservatives and refined ingredients. Silverman says, “Avoid fast food and hyper-processed packaged foods that have a long ingredient list with many chemicals.”
- Low in added sugars and refined carbohydrates: Choose foods with no added sugar, and avoid products with refined carbohydrates such as white flour, rice or pasta.
- High in fiber: Typically found in fruits, vegetables, whole grains, legumes, nuts and seeds, fiber is the nutrient most Americans are lacking, despite research showing multiple benefits, including reducing inflammation. Look for foods that contain 5 or more grams of fiber per serving.
- Source of healthy fats: Include foods such as fatty fish, walnuts and flaxseeds, which are rich in omega-3 fatty acids, as well as other foods with healthy unsaturated fats, like EVOO and avocados.
- Contains antioxidants, polyphenols and phytochemicals: Eat plenty of colorful fruits and vegetables, along with beans, legumes, spices, herbs and tea for a variety of anti-inflammatory benefits.
Our Expert Take
Chronic inflammation happens when your body’s immune system is activated for a long time. If left unchecked, this process potentially increases your risk of many different health conditions. Although it sounds scary, there are some simple ways, like incorporating inflammation-fighting foods with every meal, to reduce your inflammatory burden.
Although certain foods have inflammation-lowering effects, Guzman points out, “It’s always best to focus on an overall healthful dietary pattern rather than individual food products here and there.” Strategically adding anti-inflammatory foods recommended by rheumatologists, such as fatty fish, tart cherries, leafy greens, extra-virgin olive oil, walnuts and flaxseeds to an anti-inflammatory dietary pattern, like the Mediterranean diet, can be a powerful way to combat the effects of chronic inflammation.