Ginger is a well-known anti-inflammatory food thanks to its unique plant compounds, including shogaol, gingerol, zingerone, and paradol. However, ginger isn’t the only anti-inflammatory food in the kitchen—here are eight additional options worth adding to your plate.
Fatty fish like salmon, mackerel, anchovies, and sardines are among the best sources of omega-3 fatty acids—particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are some of the most widely recognized anti-inflammatory nutrients.
These foods can “improve heart health, brain function, and joint mobility thanks to the anti-inflammatory omega-3 fatty acids they contain,” Kelsey Kalenderian, MS, RD, LDN, owner of Balanced Nutrition with Kelsey, told Health.
Berries, including blueberries, blackberries, and strawberries, offer anti-inflammatory benefits because they’re rich in antioxidants called anthocyanins, Stephanie Rupp, RDN, LD, LMNT, a registered dietitian nutritionist and resident assistant professor at Creighton University, told Health. Anthocyanins “protect the body from the inside out,” she said.
These fruits also provide plenty of flavonoids and fiber, which further support inflammation reduction throughout the body.
Like berries, cherries also contain anthocyanins, as well as flavonoids and fiber, offering similar anti-inflammatory benefits, Rupp added.
Turmeric is often recognized for its inflammation-fighting power because it contains the bioactive compound curcumin. “Curcumin supports joint, liver, and brain health and is nothing short of an antioxidant powerhouse,” said Kalenderian.
This spice can be stirred into soups, curries, stir fries, marinades, dressings, and even the ever-trendy golden milk. Just be sure to add black pepper to your turmeric recipes, as it helps your body absorb curcumin more effectively.
Whether you reach for lettuce, kale, spinach, Swiss chard, arugula, cabbage, or another leafy green, these vegetables all help target inflammation in the body. That’s because they contain quercetin, “a flavonoid and antioxidant that helps protect cells from damage,” Rupp said.
Carotenoids, fiber, and vitamins C, E, and K are also abundant in these veggies, further boosting their anti-inflammatory potential.
“Olive oil is rich in monounsaturated fat that wards off inflammation-causing molecules,” Rupp said. Plus, it contains anti-inflammatory polyphenols like oleocanthal, especially in less-refined extra virgin olive oil. This kitchen staple, in turn, can support heart, metabolic, and brain health.
Green tea offers a gentle morning boost, but it’s also packed with anti-inflammatory compounds like EGCG (epigallocatechin gallate) and catechins, which are linked to a range of health benefits—including reducing inflammation. “Green tea supports metabolism, reduces oxidative stress, and may protect against cancer,” Kalenderian explained.
Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, contain sulforaphane, glucosinolates, and fiber—all of which contribute to their anti-inflammatory potential. Sulforaphane and glucosinolates are antioxidants, which help neutralize cell-damaging free radicals, while fiber promotes gut health, further reducing inflammation.
Inflammation isn’t inherently bad—in fact, some inflammation “is a natural and normal process for wound healing and acute injury response,” Jamie Lee McIntyre, MS, RDN, a family wellness dietitian, told Health.
However, inflammation becomes potentially harmful when it continues over long periods. “Inflammation, when chronic, or long-term and uncontrolled, negatively impacts the body through damaging tissues which can lead to chronic disease,” Rupp said. Diabetes, heart disease, arthritis, cancer, and respiratory illnesses are all tied to chronic inflammation.
When it comes to reducing inflammation through diet, overall eating patterns matter more than the number of servings of anti-inflammatory foods you have per day or week, Kalenderian said.
It’s about “maintaining a consistent, balanced eating pattern rich in anti-inflammatory nutrients,” she said. “For instance, choosing a diet high in fruits, vegetables, lean proteins, heart healthy fats, fiber rich foods and low in processed foods is crucial to managing inflammation.”
