- Breakfast fuels your day and supports long-term health with the right food choices.
- Begin your day with antioxidant-rich foods like lentils, chia seeds, yogurt and cherries.
- Antioxidants may lower your risk for chronic conditions like heart disease, diabetes and more.
Breakfast may be your best tool for powering through a busy morning, but it’s also the perfect opportunity to support your long-term health. Many common breakfast foods are potent sources of antioxidants, which play a key role in helping your body fight inflammation. “Antioxidants help cells defend against free radicals, which cause oxidative stress and raise your risk for chronic diseases,” says Marita Radloff, M.S., RDN.
From sweet to savory, here are nine anti-inflammatory breakfast foods that dietitians recommend to start your day on a nourishing note.
Whole-Grain Cereal
“Whole-grain foods, like whole-grain cereal, are packed with nutrients, fiber, antioxidants and plant compounds that may help reduce inflammation and lower the risk of chronic diseases,” says Lauren Manaker, M.S., RDN. In a review of 31 clinical trials analyzing the impact of whole grains on inflammatory markers, 34% of studies found a significant reduction in C-reactive protein among people with preexisting health conditions. “Just be sure to opt for a choice with no added sugars,” says Manaker.
Blueberries
A handful of blueberries can make any plain bowl of cereal, ricotta toast or pancakes pop with flavor and nutrients. “Blueberries are one of my favorite anti-inflammatory breakfast foods, as they’re high in fiber and the antioxidant anthocyanin,” says Megan Huff, RDN.
In one small study, adults who ate 1 cup of fresh blueberries daily for two weeks had significantly higher levels (83%) of beneficial phenolic compounds compared to those who didn’t eat blueberries. After completing a strenuous 90-minute workout, the blueberry group also showed lower levels of pro-inflammatory markers and higher levels of anti-inflammatory compounds, suggesting a protective effect.
Oatmeal
We mentioned whole-grain cereals, but oats deserve to be recognized on their own. Whether you warm up with a bowl of hot oatmeal, grab a jar of overnight oats to go, or sprinkle oatmeal into your morning smoothie, this whole grain is loaded with good-for-you nutrients and antioxidants.
“Oats are highlighted in several studies for benefits such as reduced intestinal inflammation and muscle soreness,” says Sheri Gaw, RDN, CDCES. These effects are likely related to the high amounts of anti-inflammatory alkaloids and beta-glucans, a soluble fiber that supports gut and cardiovascular health, found in oats.
Chia Seeds
Sprinkling chia seeds over everything from yogurt to toast, egg scrambles, smoothies and more is an incredibly easy way to add a big antioxidant and nutrient boost to your breakfast. “Chia seeds are a powerhouse of plant-based omega-3s (ALA), fiber and polyphenols, all of which play a role in reducing inflammation,” says Juliana Crimi, RD.
A 2024 meta-analysis found that eating chia seeds significantly reduces C-reactive protein, a marker of inflammation, for people who are overweight or have type 2 diabetes. The anti-inflammatory effects were highest when eaten in doses of 35 grams per day (just over 1 tablespoon) for at least 12 weeks.
Sweet Potatoes
Sweet potatoes often grace the dinner table, but they make the perfect base for breakfasts like sweet potato–crusted quiche or roasted sweet potato breakfast sandwiches. “Sweet potatoes are high in antioxidants, such as phenolic compounds and beta carotene, which play a functional role in the body and help manage oxidative stress and inflammation,” says Sarah Schlichter, M.P.H., RD.
Cherries
The deep, dark hue of cherries is pretty to look at, but it’s also a sign of their anti-inflammatory power. “Cherries [and cherry juice] are rich in a type of antioxidant called polyphenols, which help reduce inflammation linked to chronic diseases like heart disease, oxidative stress and even exercise-related muscle soreness,” says Radloff.,
Use tart cherries in a Chocolate-Cherry Protein Shake or eat fresh sweet cherries in these Black Forest Cake–Inspired Overnight Oats. Either way, the type of cherries you choose may not make much of a difference. While tart cherries have been widely studied and are often seen as the “healthier” option, sweet cherries have a unique polyphenol combination and may be just as beneficial at fighting inflammation.
Lentils
While you may consider lentils as a staple for soup or dinner casseroles, they’re a surprisingly delicious addition to breakfast. “I love a savory breakfast, so a red lentil oatmeal bowl topped with avocado is my ideal breakfast,” says Alexandria Hardy, RDN, LDN. Not only are lentils rich in fiber, supporting digestion and a healthy gut microbiome, but they’re also loaded with plant compounds that have potent antioxidant and anti-inflammatory activity. Try them in this Breakfast Dal Bowl or in this Chocolate-Banana Protein Smoothie.
Whole-Grain Toast
Toast is an easy and basic breakfast food, but if you choose a whole-grain variety, it can be an incredible anti-inflammatory base for breakfast. “Whole grains have been shown to reduce inflammatory markers, including C-reactive protein and interleukin-6,” says Kourtney Johnson, RD, LD.
Swapping out refined grains for whole grains nets you more anti-inflammatory short-chain fatty acids, which are produced in the gut when bacteria ferment the fiber from the whole grain. This also increases the amount of inflammation-suppressing regulatory T-cells. “Plus, you can top the bread with nutritious options like almond butter or avocado, both of which provide heart-healthy fats,” Johnson adds.
Yogurt
If you’ve heard that dairy causes inflammation, it’s time to put that myth to rest. A berry and yogurt parfait or bowl of whole-grain cereal and milk has more anti-inflammatory benefits than once thought. “Overall, the research suggests that milk and other dairy products have neutral to potentially beneficial effects when it comes to inflammation,” says Manaker.
The fermentation of yogurt may give it additional benefits, with one study finding that people who regularly ate yogurt had lower levels of the inflammation markers interleukin-6 and fibrin than those who did not.
Anti-Inflammatory Meal Plan to Try
26-Day Anti-Inflammatory Breakfast Plan
Our Expert Take
Eating anti-inflammatory foods can support your overall health and reduce the risk of chronic diseases like type 2 diabetes and heart disease. Whether you like a savory or sweet start to your day, these dietitian-approved anti-inflammatory breakfast foods, including blueberries, yogurt, whole grains, lentils and more, can help you nourish your body and feel your best.
