The 6 Best Canned Foods for Inflammation, According to Dietitians

You may hear the term “inflammation” thrown around a lot, but what exactly does it mean? Think of it like this: short-term (or “acute”) inflammation is your body's way of dealing with injuries or infections. It’s your immune system gathering its troops to heal and protect. But when you have inflammation over a long time period (called “chronic inflammation”), it can start causing trouble, potentially increasing your risk for conditions like heart disease, diabetes, cancer and joint problems.

It’s important to keep chronic inflammation in check, and one of the easiest ways to do this is through your diet. We’ve rounded up some of the best canned foods that are convenient, budget-friendly and packed with anti-inflammatory nutrients. Let's dive into these dietitian-approved choices.

1. Canned Tomatoes

Caroline Thomason, RD, CDCES, shares that "tomatoes are [one of] the richest food source of lycopene, which has powerful antioxidant and anti-inflammatory properties.” In fact, research shows that heating, crushing and canning tomatoes makes lycopene even more available for our bodies to absorb, according to Thomason.

Plus, most tomatoes are picked off the vine and canned in less than five hours. This ensures they retain their nutrition and flavor. 

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2. Canned Salmon

Sarah Alsing, M.S., RD recommends canned salmon because it’s rich in omega-3 fatty acids and has 28 grams of protein per 5-ounce can—talk about a high-protein canned food. Research shows omega-3 fatty acids are helpful for reducing inflammation and supporting heart health. Alsing adds, "I love mixing canned salmon with cottage cheese and mustard to make salmon salad. It can be eaten in a pita, on top of a salad, or with bell peppers to add fiber to lunch."

3. Canned Black Beans

Black beans are rich in antioxidants, like quercetin and saponins, which can help reduce inflammation in the body. Charita Bundick, RD, adds, "Black beans contain quercetin, which is a natural anti-inflammatory that can help reduce the risk of atherosclerosis and LDL cholesterol.”

Lisa Andrews, M.Ed., RD, LD also highlights a study emphasizing beans' prebiotic role in gut health and potentially improving inflammation. While we're focusing on black beans, it's worth noting that all types of beans offer their own anti-inflammatory benefits.

4. Canned Pumpkin

Pumpkin is rich in beta carotene, an antioxidant that the body converts to vitamin A. Research shows that beta carotene has strong anti-inflammatory, antioxidant and anticancer properties. Canned pumpkin is also filled with beneficial nutrients like fiber and potassium. And getting the canned pumpkin ensures you can have it all year round.

5. Canned Sardines

Sardines may not be the first canned food that comes to mind, but they are exceptionally nutrient-dense. These tiny fish are rich in calcium, omega-3 fatty acids and vitamin D, which can help reduce inflammation. In fact, research has shown vitamin D playing a role in reducing levels of CRP, a marker of inflammation in the body.

Mandy Enright, RD, notes, "Sardines can provide a whopping 70% of our daily vitamin D needs in just one serving. Unfortunately, many Americans fall short on meeting their vitamin D needs." Jessica Wilson, M.S., RD likes to use sardines just like you would with canned tuna in a sandwich.

6. Canned Artichoke Hearts

According to Pam Hartnett, M.P.H., RDN, artichoke hearts are loaded with cynarin and silymarin, two powerful antioxidants that can help reduce inflammation. More specifically, cynarin has been shown to help alleviate inflammation by increasing the activity of certain proteins in the body. Artichoke hearts are also filled with fiber which can help support a healthy gut and regular bowel movements. 

Tips for Choosing Anti-Inflammatory Canned Foods

Here are a few things to keep in mind when selecting canned foods to help manage inflammation.

• Check the labels: Opt for varieties labeled as low-sodium or no-salt-added to reduce your sodium intake. Eating too much sodium in your typical diet can lead to puffiness, swelling and bloating from excess water retention. 
• Rinse before using: Rinsing canned beans and vegetables under cold water before using them can reduce the sodium content by up to 40%.
• Limit added sugars: Choose canned foods that have no added sugar, as high added sugar consumption can be a contributor to inflammation. For example, when buying canned pumpkin, be sure to opt for 100% pure pumpkin rather than pumpkin pie mix, which has added sugars.
• Incorporate a variety of foods: To make sure you’re getting all the nutrients your body needs, pair canned foods with other nourishing ingredients like whole grains, lean protein, other fruits and vegetables and healthy fats.

Recipes to Try

Tomato Soup

4.7

Greek Salad with Sardines

4.6

Crispy Sheet-Pan Black Bean Tacos

4.7

Our Expert Take

Canned foods are convenient, cost-effective and healthy. By incorporating these foods into balanced meals, you can enjoy their benefits while managing inflammation. Plus, by stocking your kitchen with pantry staples, you'll have anti-inflammatory foods ready to use whenever you need them.