11 Anti-Inflammatory Foods You Should Be Eating Regularly

11 Anti-Inflammatory Foods You Should Be Eating Regularly

Inflammation in the body causes pain among other more serious illnesses. Work these 11 anti-inflammatory foods into your diet to help fight inflammation.

Today I have a special guest post for you from Kathy Mitchell about the best anti-inflammatory food to feel active and healthy without medications.

“Let food be thy medicine and medicine be thy food.”

The Inflammation in your body is activated when the immune system receives something invading it such as chemical, plant pollen, or any bacteria. Anything which is not normal for the immune system can lead to inflammation. The invading of such things starts to threaten the health. Having chronic inflammation can lead to major diseases such as diabetes, depression, cancer, cardiovascular disease, and Alzheimer. According to the Professor Dr. Frank Hu, research shows that certain food and drinks can help the body with fighting off the inflammation. Choosing the best anti-inflammatory foods can reduce the risk of getting inflammation in your body. If wrong food persists, the inflammation increases day by day.

The study of Dr. Lata Handiwala (PharmD, a consultant at Augur Health) shows that more than 50% of patients feel better after consuming anti-inflammatory foods within less than six months. The best recommendation is to avoid foods that are refined carbohydrates such as pastries, red meat, white bread, fries, sodas, and sweet beverages.

Originally Published On: January 30, 2018

Last Updated On: April 21, 2020

Here is a list of some of the best anti-inflammatory foods which you can start in your diet to avoid any chronic disease from attacking your body. Make these foods a habit, and you will not regret it all your life.

Fruits and Vegetables

Leafy Vegetables

Close up of anti-inflammatory leafy greens

Leafy vegetables are high in antioxidants which can work as the best option to restore health. The cellular condition of the body refreshes through the vegetables and fruits especially green colored vegetables. They are high in Vitamin A, C, and K which protects the body from any organ damage. One of the best vegetables is chard which covers the vitamin K deficiency like no other vegetable.


Close up of a head of broccoli in a garden

For a healthy diet, broccoli is necessary whether you eat it raw or cook it however you like. It is best to cover the deficiency of magnesium, with being high in potassium as well. The substances in broccoli protect the body from inflammation. Broccoli contains carotenoids and flavonoid antioxidants which reduce stress in the body, so there is a lower risk of catching any major disease.


Close up of blueberries in a carton

Fruits work the best whether you have inflammation or not. They never harm the body but work as a strong anti-inflammatory food which improves the memory and behavioral functioning. The citrus fruits help you fight inflammation and saves the body from reacting to chronic diseases.


Close up of the side of a pineapple

Pineapple helps in getting the digestive enzymes regular with covering and protecting any unnecessary inflammation. It brings improvement in health with normal blood flow while also lowering the risk of cardiovascular diseases. Pineapple provides vitamins B1, C, and potassium to the body which can prevent any formation of diseases. It should be eaten commonly more than twice a week to reduce the inflammation in the body.

Herbs and Nuts


Pile of walnuts with a nutcracker on a wooden surface

Walnuts are rich in protein and omega 3s. Add walnuts to your diet no matter what you are eating just like normal food. It helps the metabolic system and protects from any heart disease. Also, the nutrients hidden in walnuts are hard to find in any other nut.


Ground turmeric in a glass jar next to a wooden spoon with turmeric

Turmeric is mostly used in foods while cooking, but the valuable anti-inflammatory component brings a lot of health benefits. It contains the curcumin component which works as the best anti-inflammatory properties for the body.


Close up of cut ginger

Fresh ginger added to food always moderates the immune system by reducing inflammation. It boosts the immune system by keeping the body at a neutral temperature. It also eliminates the toxins from the body and works as a cleansing process for body restoration.

Other Atni-Inflammatory Foods

Salmon Fish

11 Anti-Inflammatory Foods You Should Be Eating Regularly

To cover the deficiency of fatty acids needed by the body, salmon works the best. And it is one of the best fish for omega 3 foods. Instead of consuming the fish oil tablets, it is better to have salmon fish once a week according to the desired recipe. It reduces inflammation constantly and lowers the risk of serious diseases. It is always better to have an intake of fish once in a while to keep optimal brain function.

Broth of Bones

Anti-inflammatory bone broth in a white bowl on a white plate on a red surface

Broth provides the body with necessary minerals such as silicon, magnesium, sulfur and more. These minerals reduce any joint pain and inflammation in the body instantly. The amino acids in broth help in protecting the wall of the stomach from inflammation and removes it from the body.

Coconut oil

Anti-inflammatory coconut oil in a glass jar surrounded by coconuts

Coconut oil works as the most effective oil for anti-inflammation. It has antioxidants that heal the body without medications. Coconut oil also works as a natural treatment for the body without any extra precautions. It works best for sautéing vegetables and eating it daily.

Chia Seeds

Chia seeds on a spoon on a wooden surface

Chia seeds contain omega 3 and 6 which work as a balance of one another. It is a complete power package for antioxidants for the body because chia seeds contain Vitamin A, D, and E including minerals like iron, magnesium, thiamine, and sulfur. It also reduces the cholesterol level and keeps it under control for hypercholesterolemia patients. If someone is consuming chia seeds daily, that person would be less prone to stress in their life.

Try making your own Super Easy Chia Pudding.

Inflammation reaction is common in people nowadays due to the regular intake of junk food. It keeps on growing gradually until it reaches the point where it starts to hurt, then we realize its effects. Adapting to healthy food is always a wise choice which can lead to quick weight loss as well. Healthy food keeps the body aligned with necessary nutrients and does not let the body retain more fat than is needed.

When the anti-inflammatory foods became common in the lifestyle, losing weight comes along with it. Fight the inflammation in the body by rectifying your eating habits and also help your loved ones too. Consume the foods that heal you internally while keeping you fresh all the time. Good and healthy food leads to an active brain and body without falling into the trap of any chronic disease. 

Kathy Mitchell is a Travel & Beauty Blogger. She likes to go out with her friends, travel, swim, and practice yoga. In her free time, you can find Kathy curled up reading her favorite novel or writing in her journal. She is a regular contributor to ConsumerHealthDigest. To know more about her follow her on Google+, Facebook, and Twitter.

36 thoughts on “11 Anti-Inflammatory Foods You Should Be Eating Regularly”

  1. I try to eat as many of these healing, anti-inflammatory foods as possible. I eat a lot of chia seeds, bone broth, blueberries, pineapple. I need to find more ways to incorporate turmeric and ginger into my diet though.

  2. angela@marathonsandmotivation.com

    The good news here is that I LOVE all these foods and eat them frequently! Now, I know the benefits I am getting form them too!!!

  3. Thanks for the info! Luckily I like most of these and eat them regularly, but now I will eat them even more frequently 🙂

  4. Yes yes yes! All of these! I especially love blueberries, ginger, salmon and bone broth! I am huge believers in all of those being great for overall health!

  5. I know all of these are such great sources of vitamins and minerals. And I was aware that some of them were excellent anti inflamatories. I think the only one I would have problems with were the chia seeds. I just can’t get into them for some reason. Maybe I should try again.

  6. Thanks for this huge list! I have bad inflammation right now that I just can’t seem to get under control, even with prescription meds. I’ve tried Turmeric for about 30 days and it didn’t seem to help. I’ll have to try some of these other ones you listed.

  7. Luckily I enjoy all of the foods listed – I may need to increase my intake, though. I actually just tried out Chia Seeds for the first time and really enjoyed them!

Leave a Comment

Your email address will not be published. Required fields are marked *