19 Anti-Inflammatory Foods Health Experts Want You to Eat More Often Stock up on these ingredients to reduce the risk of diseases caused by chronic inflammation. By Betty Gold, Betty Gold See More Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines Ananda Eidelstein, Ananda Eidelstein Ananda Eidelstein is a vegetable-loving food writer, recipe developer, and editor with nearly a decade of culinary and food media experience. Real Simple's Editorial Guidelines and Lisa Milbrand Lisa Milbrand Lisa Milbrand has more than 20 years of experience as a lifestyle writer and editor, writing thousands of articles on topics that help people live better and healthier lives for Real Simple, Parents, and dozens of other top publications. Real Simple's Editorial Guidelines Published on February 21, 2025 Inflammation refers to your body's natural process of fending off things that could be harmful—injuries, infections, or toxins—in an attempt to heal itself. When something hurts our cells, we release chemicals that trigger a response from our immune system—including antibodies, proteins, and increased blood flow to the damaged area. In the case of acute inflammation (like a bruise or swelling from an injury), this doesn't linger for longer than a few days. Chronic inflammation, however, happens when our body's "fending off" response persists and leaves us in a constant state of alert. And it's no secret that it can be detrimental to our health: Chronic inflammation has been linked to various diseases such as cancer, heart disease, diabetes, depression, arthritis, and Alzheimer's. The good news is that we can use food to combat chronic inflammation. Instead of focusing on all the obvious inflammatory foods—sugar, soda, refined carbs, alcohol, red meat, and processed foods—let's hone in on the delicious ingredients you can load up on to reduce inflammation. Include these anti-inflammatory diet foods into your daily routine and fight inflammation one bite at a time. 8 Anti-Inflammatory Dinner Ideas (That Also Support Your Gut Health) Avocados Credit: Westend61/Getty Images Avocado is loaded with beneficial compounds that protect against inflammation, including vitamin E, which is a powerful antioxidant with anti-inflammatory benefits. How to enjoy the benefits of avocados Avocado toast or guacamole are easy ways to get your avocado in, but avocado is easy to include by adding it to salads, smoothies, sandwiches, or grain bowls. Spring Green Salad With Avocado Chicken and Avocado Rice Bowl Easy Guacamole Avocado Grain Bowls With Beet-Ginger Dressing Beans and Legumes Credit: bigacis / Getty Images Beans and legumes like chickpeas, lentils, black beans, and white beans provide more than plant-based protein—they're rich in compounds like peptides, polyphenols, and saponins, which have both antioxidant and anti-inflammatory properties. How to enjoy the benefits of beans and legumes Chickpeas may be associated with hummus, but they make a great addition to salads and soups, too. You can also sub in beans for part or all of the meat in many sauces, stews, and soups. Chickpea Veggie Burgers Red Lentil Curry Chickpea Salad Sandwich Superfood Lentil Salad Berries Summer Berries. Credit: Getty Berries like acai, strawberries, and blueberries are packed with antioxidants that may reduce inflammation while also boosting immunity. How to enjoy the benefits of berries Pack them into superfood smoothies, stir them into oatmeal, or try making an acai bowl. Berry Baked Oatmeal Summer Berry Trifle With Elderberry Cream Strawberry-Chia Breakfast Parfaits Cherries Credit: Liliia Bila/Getty Images One of the most beloved summer fruits makes a delicious addition to an anti-inflammatory diet. They're rich in vitamin C and polyphenols, both of which can help reduce inflammation. 12 Worst Foods That Cause Inflammation, According to Nutrition Experts How to enjoy the benefits of cherries Cherries can be used in both sweet and savory dishes—and a glass of tart cherry juice is also great for helping to promote sleep, thanks to the melatonin and tryptophan that naturally occur in the fruit. Cherry Berry Breakfast Custard Chili Peppers Credit: Jay's photo/Getty Images Who knew that turning up the heat could actually turn down the inflammation? Chili peppers contain certain compounds, like capsaicin, that may reduce inflammation. How to enjoy the benefits of chili peppers Adding a dash or two of hot sauce to your favorite dishes—everything from scrambled eggs to chili is one way to easily get in a little spice. You can also add diced chiles to tacos, sandwiches, or stews. Chile Corn Chowder Elote Jalapeño Poppers Easy Homemade Salsa Citrus Credit: Caitlin Bensel Citrus, including lemons, limes, oranges, and grapefruit, is rich in compounds that can help reduce inflammation. How to enjoy the benefits of citrus Obviously, simple eating the fruit or drinking its juice is an easy way to pack in those anti-inflammatory metabolites, but you can get your citrus in desserts or meals. Even a squeeze of lemon or lime over seafood can help you benefit from citrus. Winter Citrus With Nut and Honey Crunch Pan-Seared Lemon Sole Chile-Lime Salmon Cakes With Arugula Salad Cruciferous Vegetables Credit: Getty Images Eating cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts has been shown to decrease markers of inflammation in the bloodstream—making them a potent addition to your anti-inflammatory diet. How to enjoy the benefits of cruciferous vegetables These veggies can be the perfect side—or the main attraction—in many dinner dishes, or pop them into salads to add extra crunch and nutrients. Brussels Sprouts Salad Cauliflower Piccata Broccolini With Lemon and Smoked Almonds Whole Roasted Cauliflower With Grapes and Feta Sheet Pan Gnocchi With Broccoli Sheet Pan Shawarma-Seasoned Cauliflower and Chickpea Pitas Dark Chocolate Credit: Getty Images Dark chocolate has anti-inflammatory compounds like polyphenols and flavonoids that help make it one of most beloved additions to a superfoods list. How to enjoy dark chocolate's benefits We probably don't really need to say it, but I bet you can think of a ton of ways to enjoy dark chocolate in your favorite desserts. But even a small square of dark chocolate as a snack can be a welcome addition to an anti-inflammatory diet. Chocolate-Covered Strawberries Chocolate Banana Bites Fish Credit: Inna Kozhina/Getty Images When it comes to combating inflammation, omega-3 fatty acids are where it's at. Salmon and sardines are both super sources of omega-3s, but other fatty fishes like mackerel and anchovies are also a wise choice. Are Sardines Good for You? RDs Share Why They're One of the Healthiest Tinned Fish You Can Eat How to enjoy the benefits of seafood Seafood may be thought of as a dinnertime main dish, but it can be added to salads, and smoked salmon makes an excellent addition to brunch or breakfast. Salmon Tacos With Grapefruit Salsa Smoked Sardine Toast With Lemon Mayo and Fennel Salad Smoked Salmon Flatbread Ginger Credit: Getty Images Ginger helps ease inflammation by slowing the body's production of cytokines, a protein that triggers chronic inflammation. Ginger's a natural remedy for an upset stomach, too. How to enjoy ginger's benefits Ginger packs plenty of flavor, and can be served with sauteed vegetables, fish, or baked into cookies. And you can also steep it in boiled water for a tasty ginger tea. Ginger Chicken Soup With Vegetables Easy Spiced Chai Recipe Green or Black Tea Credit: Anthia Cumming/Getty Images For an anti-inflammatory upgrade, make tea. Green or black tea has flavonoids, which have anti-inflammatory properties. Brew it yourself to avoid any unwanted sugars from packaged versions. How to enjoy tea's benefits Obviously, a cup of iced or hot tea is the easiest way to work this into your diet. But you don't have to stick with plain tea—try some of these drinks. Anti-Inflammatory Berry Matcha Smoothie Milk Tea Leafy Green Vegetables Credit: Getty Images Leafy greens like Swiss chard, spinach, and kale have powerful anti-inflammatory effects that reduce certain levels in the body that drive inflammation. How to enjoy the benefits of leafy green vegetables Salad is a no-brainer, but you can also blend greens easily into a morning smoothie or add leaves to a sandwich. Kale Apple Smoothie Spring Minestrone Slow-Cooker Bean and Spinach Enchiladas Turmeric Turmeric root and powder. Credit: Maximilian Stock Ltd/Photolibrary/Getty Images Turmeric has a powerful constituent called curcumin, which is what's responsible for turmeric's rapid rise in popularity. It has serious anti-inflammatory benefits. How to enjoy turmeric's benefits Go beyond the golden latte and add this superfood spice to soups, grain bowls, and dressings. Pro tip: Add freshly ground black pepper to increase turmeric's absorption. Mango Turmeric Smoothie Tofu Fried Rice Turmeric Tea Spiced Chicken and Chickpea Soup Tomatoes Cherry Tomatoes. Credit: Ken Gillespie/Getty Images Tomatoes are full of antioxidants, which can help you fight inflammation—including lycopene, beta-carotene, lutein, chlorogenic acid, and naringenin. While you can always enjoy your tomatoes raw, cooking them boost the amount of lycopene in them—making them even better for your health. How to enjoy tomato's benefits Tomatoes are an all-around easy addition to your diet. They can be easily added to soups, sandwiches, and salads—not to mention their use in sauces and juice. Curried Eggplant With Tomatoes and Basil Sun-Dried Tomato Shakshuka Linguine With Cherry Tomato Sauce Tomato Vinaigrette Nuts and Seeds Credit: Getty Images Seeds and nuts are packed with anti-inflammatory effects, too. Add hemp seeds, flaxseeds, almonds, and walnuts to your diet to help reduce inflammation. How to enjoy the benefits of nuts and seeds You can add them to your breakfast bowl, or sprinkle nuts on salads or roasted vegetables. And they make great snacks, too! Nutty Superfood Breakfast Bites Pomegranate Almond Toast Honey Paprika Walnuts Walnut-Mushroom Bolognese Grapes Credit: Getty Images/nortongo Grapes are noted for containing reservatrol and anthonyacins, compounds that have a strong anti-inflammatory effect. How to enjoy the benefits of grapes Yes, a glass of red wine can give you that reservatrol boost, but there are plenty of other, healthier ways to get the benefits of grapes. You may think of grapes as a sweet snack or dessert, but it can also add a depth of flavor to savory dishes. Skillet Chicken With Grapes and Shallots Roasted Cauliflower With Grapes and Feta Mushrooms Mix of Mushrooms. Credit: James Tse/Getty Images Mushrooms contain a number of anti-inflammatory compounds, including polysaccharides, terpenoids, and phenolic compounds, making them a great addition to your healthy eating repertoire. How to enjoy mushroom's benefits Roasted or sautéed mushrooms can be added to everything from pasta sauces to pizzas to soups—and they make a killer risotto, too. Mushroom and Farro Soup Sausage and Mushroom Cassoulet Mushroom and Burrata Orzotto Roasted Mushroom Mole Enchiladas Tofu and Mushroom Lettuce Wraps Olive Oil We use olive oil for cooking or in a salad, but it is also used in some areas of the world as a skin conditioner. You may have success in removing stubborn tape residue with olive oil. Credit: Image © Maximilian Stock Ltd. / Photographer's Choice / Getty Images Olive oil is an easy way to add an antioxidant and anti-inflammatory boost to your diet, as it's rich in antioxidant compounds like flavonoids, oleuropein, and hydroxytyrosol. How to enjoy olive oil's benefits Using olive oil in your cooking is a no-brainer. You can use olive oil to sauté or fry your food. And of course, olive oil is an essential part of most salad dressings, too. Maple Vinaigrette Garlic and Rosemary Foccacia Water Hydrate and energize with a cool glass of water. Credit: Credit: Level1studio | Getty Images Last but not least, there's water: It hydrates us and helps soothe inflammation in the body. How to enjoy water's benefits The easiest way—keep filling up your water glass or bottle to ensure you get plenty to drink. Keep in mind that you may need more or less water than the traditional eight glasses a day. Explore more: Health Nutrition & Diet Healthy Eating Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. 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