19 Anti-Inflammatory Foods to Eat for Long-Term Health
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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.
Avocados
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.
Beans and Legumes
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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.
Berries
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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.
Cherries
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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.
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.
Chili Peppers
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.
Citrus
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.
Cruciferous Vegetables
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.
Dark Chocolate
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.
Fish
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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.
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.
Ginger
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.
Green or Black Tea
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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 (and even desserts!).
Leafy Green Vegetables
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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.
Turmeric
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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.
Tomatoes
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Tomatoes are full of a slew 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.
Nuts and Seeds
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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!
Grapes
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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.
Mushrooms
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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.
Olive Oil
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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.
Water
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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.
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