The Top 20 Anti-Inflammatory Foods You Should Eat

Key takeaway: Inflammation is a key indicator of overall health and is heavily influenced by what you eat. Anti-inflammatory foods, like avocados, almonds, oily fish, and spinach, are excellent additions to your plate and can help combat a variety of symptoms.

Your health journey is personal, and there are very few recommendations a clinician would give to everyone. One of those rare recommendations for all humans aiming to be healthier? Eat more anti-inflammatory foods. Inflammation increases your risk of chronic conditions—from allergies to heart disease. And what you eat influences your body’s inflammation levels: Ultra-processed foods increase inflammation, while many whole foods decrease it. Here are the top 20 anti-inflammatory foods to add to your grocery list.

These 20 foods can help lower your levels of inflammation, prevent various chronic conditions, and combat symptoms of any current inflammatory conditions. An anti-inflammatory diet can boost your overall energy levels and help you feel your best.

How anti-inflammatory foods work

Before diving into the best anti-inflammatory foods, let’s take a step back: What even is inflammation? “When you get injured, sick, or your body detects something harmful, it triggers inflammation to help heal the damage,” explains Sean Ormond, MD, a dual board-certified anesthesiologist and pain management specialist, “When inflammation stays turned on too long, it becomes chronic, and that’s where the problem lies.” Chronic inflammation is the root of many chronic conditions, including diabetes, heart disease, and arthritis.

Chronic inflammation doesn’t have a quick fix. Instead, many lifestyle habits contribute to your inflammation levels, including the food on your plate. “Anti-inflammatory foods help to either reduce existing inflammation or prevent it from occurring in the body,” says Maria Emerick, MS, RDN, LD.

These foods contain specific nutrients, with the most common being antioxidants and other polyphenols, sources of fiber, certain vitamins, and omega-3 fatty acids.

Scientific evidence supporting anti-inflammatory foods

Prioritizing anti-inflammatory foods isn’t a new trend. Cultures ranging from the traditional Okinawan people to Indigenous Mexican tribes to communities in the Mediterranean have long prioritized anti-inflammatory diets. What is new is the growing body of research to support these foods’ impacts.

One large-scale study monitored the diet and cardiovascular health of 166,234 women and 43,911 men for over two decades. At the start of the study, no participants had cardiovascular disease. As the study progressed, participants who ate an inflammatory diet were more likely to develop heart disease than those who ate a higher concentration of anti-inflammatory foods.

Another study looked at a specific anti-inflammatory nutrient: Omega-3 polyunsaturated fatty acids. This healthy fat reduces inflammation and lowers the risk of heart disease, arthritis, and even certain types of cancer.

Another anti-inflammatory nutrient is polyphenols, a plant compound that reduces inflammation at the cellular level. One study suggests polyphenols help prevent type I diabetes, rheumatoid arthritis, and multiple sclerosis. They may also reduce symptoms of these chronic conditions.

Top 20 anti-inflammatory foods list

Of course, you won’t have much luck scanning the grocery aisles for  “polyphenols” or “omega-3 fatty acids.” Instead, search for whole foods that contain these nutrients. Most anti-inflammatory foods fall into six main categories: fruits, leafy greens and cruciferous vegetables, nuts and seeds, whole grains, healthy fats and oils, or herbs and spices.

While it’s helpful to have a working knowledge of the categories of anti-inflammatory foods, I personally need a more concrete idea of what to buy at the grocery store. If you feel similarly, here are 20 foods to add to your anti-inflammatory grocery list.

Avocados

Avocados elevate more than just your toast—they’re also beneficial for your overall health. They are perhaps best known as a source of monounsaturated fats (aka a healthy fat that lowers inflammation). They’re also a source of Vitamin E, which has anti-inflammatory properties as well. Popular ways to eat avocado include guacamole, in a salad, or on toast with eggs.

Blueberries

When someone says “antioxidants,” the first food to come to mind is often blueberries. Blueberries are an excellent source of antioxidants, and they reduce oxidative stress in the body (a marker of inflammation). You can eat blueberries on their own or in a smoothie, Greek yogurt, or oatmeal.

Almonds

Almonds contain a trio of nutrients that lower inflammation: magnesium, monounsaturated (healthy) fats, and vitamin E. Almonds are great on their own, in a trail mix, or as nut butter.

Broccoli

Cruciferous vegetables are high in phytochemicals, aka plant-based antioxidants, and broccoli a super popular cruciferous vegetable. You can eat broccoli raw in a salad or cooked; it works well in stir-fries, soups, and even whole-grain pasta.

Watermelon

Watermelon reduces CRP, a known marker of systemic inflammation. This is true whether you eat watermelon as a standalone snack or dessert, as a juice (without processed additives), or in a meal. Watermelon gazpacho and homemade watermelon popsicles are two out-of-the-box ways to add this food to your diet.

Kidney beans

Kidney beans contain polyphenols and fiber, two components known to lower inflammation. Plus, their high concentration of fiber means they’ll help you stay full for longer. Kidney beans work well in soups, stews, and chilis.

Spinach

When someone mentions leafy greens, spinach is one of the first veggies to come to mind. Not only is spinach a popular choice—it’s also high in thykamine, an extract with anti-inflammatory and antioxidant properties. Raw spinach is ideal in a salad, while cooked spinach adds flare to a variety of dishes from stir fries to pastas.

Olive oil

As you whip up anti-inflammatory meals, it may be best to cook those ingredients in olive oil. Like avocado, olive oil is a source of healthy fats with known anti-inflammatory properties. In the traditional Western diet, we often cook our food in butter, but olive oil is a healthier alternative. You can also enjoy it with bread, pasta, or lean meats.

Oily fish

Oily fish often have a high concentration of omega 3 fatty acids, making them a standout addition to an anti-inflammatory diet. Many oily fish pair well with cooked veggies and a bed of rice or quinoa. Popular oily fish you may want to try incorporating into your meal planning and prep include salmon, tuna, trout, herring, mackerel, and sardines.

Strawberries

Sweet strawberries are a fan favorite—and they're anti-inflammatory to boot. More specifically, strawberries contain anthocyanin, a flavonoid with anti-inflammatory and antioxidant properties. Strawberries are a nutritious standalone dessert or enjoy them as an ingredient in a summery salad, a smoothie, or with Greek yogurt.

Quinoa

So far, our list contains plenty of fruits, veggies, and meats, but what about healthy grains? One of the grains with the most evidence to support its anti-inflammatory properties is quinoa: Quinoa contains kaempferol, a phenolic compound that can reduce inflammation. This whole grain pairs well with most veggies, legumes, and lean meats.

Carrots

Carrots are one of the most common sources of beta-carotene, a nutrient with anti-inflammatory properties. Carrots work well raw with hummus or cooked and added to a stir fry or soup.

Walnuts

Walnuts are another source of healthy fats, antioxidants, and vitamin E. You can eat these nuts alone or as part of a meal. They go great in salads or seasoned and added to tacos.

Oranges

Whether you prefer to eat oranges as is or added to a meal, oranges are an excellent healthy fruit, with anti-inflammatory properties stemming from their fiber and Vitamin C. While some may prefer to drink orange juice, this can raise blood sugar and cause inflammation.

Mushrooms

Do you prefer shiitake, portobello, or truffle mushrooms? No matter your answer, all three are healthy choices, since most types of mushrooms are anti-inflammatory. Mushrooms are delicious when cooked and added to an omelet, stir fry or curry. Portobello mushrooms can also be a fantastic, healthful meat substitute.

Chia seeds

Chia seeds contain a high concentration of omega 3 fatty acids, making them a nutrient-dense topping for smoothies and yogurts. Since seafood is the most common natural source of omega-3s, chia seeds may be particularly beneficial for vegetarians and vegans.

Grapes

Grapes are high in antioxidants and polyphenols, two nutrients associated with lower inflammation levels. Like many of the fruits on this list, grapes are a good standalone snack or dessert.

Sweet potatoes

Sweet potatoes are high in multiple vitamins with anti-inflammatory properties. Similar to other orange veggies, these potatoes are also high in beta-carotene. Sweet potatoes are a yummy addition to any meal, and sweet potato fries (that are not ultra-processed) make for a nutritious salty snack or side dish.

Black beans

Like kidney beans, black beans are an excellent source of fiber and polyphenols, earning them a spot on any anti-inflammatory food list. These beans work well for taco nights or in an at-home burrito bowl.

Herbs

An easy way to add some flair to your meal (and extra anti-inflammatory nutrients to your diet) is to season meals with herbs. Herbs with their anti-inflammatory properties include cinnamon, saffron, garlic, ginger, and turmeric.

Emerick recommends adding a mix of fresh and dried herbs, since they differ in potency. She explains, “Fresh herbs tend to have milder, subtler anti-inflammatory effects, while dried herbs are more concentrated and better suited for longer cooking times or slow infusions, so make good use of both.”

Personalizing an anti-inflammatory diet

There isn’t one anti-inflammatory diet—and that’s a good thing. All of us have different dietary preferences and food sensitivities. Building a plan around your health and lifestyle is more likely to be successful than arbitrarily eating foods you think you “should” eat.

Let’s say, for example, you hate salad. Trying to force yourself to eat a salad every day for lunch will only make those potato chips in the office break room all the more tempting. If, however, you find an anti-inflammatory meal you love (for me, it’s this anti-inflammatory bowl), and make that your go-to lunch, you might completely forget about those chips after all.

Plus, you can tailor an anti-inflammatory diet to your personal preferences as well as any food sensitivities. If you have a nut allergy, for example, almonds and walnuts won’t be on your anti-inflammatory food list. A functional medicine provider can help you identify any food sensitivities and suggest ways to build a balanced meal plan.

Potential interactions with medications

Think of a prescription drug commercial. You’re probably picturing one with a long list of all the side effects and possible interactions of a certain drug, right? Some anti-inflammatory foods may have been among those interactions. That’s because they can potentially affect how the body absorbs medications. Common pairings to avoid include:

Acidic fruit juice and antibiotics

Leafy greens and Warfarin, a blood thinner

Avocados and MAO inhibitors, a class of antidepressants

Grapefruit and some cholesterol medications, organ transplant medicines, and some blood pressure medications

When starting a new medication, ask a medical provider about any foods you may want to avoid or eat in moderation. If you’re unsure about any current medications you take, a call to your medical provider can provide clarity.

Practical tips for incorporating anti-inflammatory foods

Learning about anti-inflammatory foods and actually incorporating them into your diet are two different things. To achieve the latter, think through ways to make eating anti-inflammatory foods the easy choice. Try to:

Plan your meals: Spend time each week planning out your meals and finding new recipes to try. You could, for example, spend 30 minutes each Sunday updating a weekly meal planner and grocery list.

Meal prep: Once planned, find time to cook or prep in advance. “Batch cook and prep ingredients (like chopping vegetables or cooking grains in advance) so you can easily assemble meals during the week,” advises Emerick.

Embrace healthy fats: Raise your hand if you’ve heard that fat is unhealthy. This is a myth, and many healthy fats are anti-inflammatory. “While unhealthy fats (like those found in processed junk food) are definitely inflammatory, healthy fats from foods like avocados, olive oil, and fatty fish are actually anti-inflammatory,” explains Dr. Ormond.

Cook at home: Many restaurants put extra preservatives or ultra-processed ingredients in their food. By cooking at home more often, you can control what goes on in your meals and experiment with new-to-you recipes.

Try supplements: If you can’t get all the necessary nutrients from your diet, consider supplements. A vegetarian, for example, may find it hard to regularly eat sources of omega 3 fatty acids, since most are seafood. They may even ask a functional medical provider for a vegetarian omega 3 supplement recommendation, since not all supplements are created equal.

Start slowly: If your current diet relies on ultra-processed foods, swapping everything overnight isn’t practical. Instead, make slow, consistent changes. Maybe this week you swap out your afternoon chips for a serving of nuts, and next week you swap out a frozen dinner for salmon on a bed of quinoa and veggies. Small, consistent actions are the foundation of nutritional success.

As you make it easier to reach for anti-inflammatory foods, you can naturally scale back on inflammatory foods. Foods that cause inflammation include sugary food and drinks, industrialized red meat, high-fat dairy, alcohol, and ultra-processed foods.

Lifestyle habits to support an anti-inflammatory diet

“Some people think that anti-inflammatory foods alone will magically ‘cure’ chronic pain,” says Dr. Ormond, “Unfortunately, there’s no one-size-fits-all solution. A healthy diet is just one part of the puzzle, and it works best when combined with other treatments.”

Four other habits that reduce inflammation include:

Regular physical exercise, especially mild to moderate aerobic exercise like biking or walking

Stress management

Getting seven to nine hours of quality sleep a night

Staying hydrated

If someone already has a chronic condition, they may benefit from pairing an anti-inflammatory diet and other lifestyle habits with medical treatment. Dr. Ormond, for example, often recommends a blend of lifestyle changes, physical therapy, medication, and regular check-ins with a medical provider for patients diagnosed with arthritis (one of many conditions linked to inflammation in the body).

Common myths and misconceptions about anti-inflammatory diets

“No single food can significantly reduce inflammation on its own,” says Emerick, “The key to managing chronic inflammation is a whole-diet approach that consistently incorporates anti-inflammatory foods.”

While some people claim certain anti-inflammatory foods are “superfoods,” the best approach is to eat a wide variety of healthy, whole foods in general. Supplements work similarly; an antioxidant or omega-3 supplement may help, but it won’t “cure” inflammation if nothing else in your diet changes.

Final thoughts

Anti-inflammatory foods support a healthier lifestyle and help prevent many chronic conditions. As you add more anti-inflammatory foods to your plate, keep in mind:

Focus on whole foods: Whole foods that are high in antioxidants, omega-3 fatty acids, polyphenols, fiber, and vitamins may be the best choices to lower inflammation.

Don’t seek out a cure-all “superfood”: Instead of focusing on one food or supplement in hopes of “curing” inflammation, eat a well-balanced diet with a plethora of anti-inflammatory foods.

Prep in advance: The anti-inflammatory diet is easier when you plan out healthy recipes and reflect on any food sensitivities or dietary preferences. A customized anti-inflammatory meal plan is easier to follow and more enjoyable.

If you’re seeking guidance on how to customize an anti-inflammatory diet to your preferences, your health, and any food sensitivities, consider working with a functional medicine provider. Parsley Health can help you implement an anti-inflammation plan that works for the long haul. Schedule a free consultation call to learn more.

Frequently asked questions (FAQs)

What is the strongest anti-inflammatory food?

Foods with high concentrations of polyphenols, antioxidants, vitamins, omega-3 fatty acids, and fiber are smart anti-inflammatory choices. Specific foods that fall into this camp include leafy greens, oily fish, blueberries, nuts, and avocados.

What is the best drink to reduce inflammation?

The best drink to reduce inflammation is water. In a 2023 study, those who stayed hydrated consistently had lower levels of inflammation, among other markers of healthy aging. Recommended daily water intake depends on your activity level, gender, and the temperature outside.

How to remove inflammation from the body?

Removing inflammation from the body often comes down to implementing anti-inflammatory habits. Some of the most effective include daily movement, an anti-inflammatory diet, stress management techniques, and staying hydrated.

What is the best vegetable for inflammation?

There isn’t one “best vegetable” for inflammation. Instead, the easiest way to reduce inflammation is to eat a wide variety of leafy greens, like kale, spinach, and lettuce, and cruciferous vegetables, like cauliflower, broccoli, and bok choy.