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10 Best Anti-Inflammatory Foods
Chronic, low-grade inflammation — different from the short-term inflammation that helps heal an injury — is linked to conditions like heart disease, type 2 diabetes, and some cancers, and diet is one of the more modifiable factors that influences it.
Fatty fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have some of the strongest evidence among foods for reducing markers of inflammation, particularly when they replace less healthy fat sources in the diet.
Berries and leafy greens
Berries are rich in anthocyanins and other antioxidants linked to lower inflammatory markers, while leafy greens like spinach and kale provide vitamin K, antioxidants, and fiber that support the same goal.
Nuts, olive oil, and turmeric
Extra virgin olive oil contains oleocanthal, a compound with effects similar to anti-inflammatory medications in lab studies (though at far lower potency); nuts provide healthy fats and antioxidants; and turmeric contains curcumin, which shows anti-inflammatory activity in supplement-dose studies, though typical culinary amounts are much smaller.
What to eat less of
Reducing ultra-processed foods, refined sugar, and excess refined carbohydrates is at least as important as adding specific anti-inflammatory foods, since these are more consistently linked to higher inflammatory markers in research.
Put it into practice
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Frequently Asked Questions
Diet is a meaningful supporting factor but isn't a substitute for medical treatment of diagnosed conditions — think of anti-inflammatory eating as a supportive habit, not a replacement for professional care.
Medical disclaimer
This article is for general informational and educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your specific health situation.
