51 Best Foods to Reduce Inflammation (2025 Update)

In this post, I will give you the lowdown on the best foods to reduce inflammation and how to work them into your daily routine for better health.

Managing Chronic Inflammation Through Diet

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Living with chronic inflammation isn’t just uncomfortable – it can quietly undermine overall health, from joint pain and fatigue to a higher risk of chronic diseases. I’ve been there: brain fog, low energy, and sore mornings. What turned the tide for me was building meals around the best foods to reduce inflammation and dialing back ultra-processed foods. According to Harvard Health, centering a healthy diet on whole foods, healthy fats (think extra virgin olive oil), whole grains, and antioxidant-rich plants can lower inflammatory markers and support the immune system.

I treat everyday meals like a simple eating plan:

• more plants,
• fewer unhealthy fats and sugary drinks, and
• consistent movement.

Choosing the best foods to reduce inflammation within a Mediterranean diet or DASH diet pattern is a good thing for overall health, heart health, and steady energy.

51 Foods to Reduce Inflammation

Here’s how I actually shop and eat. First, my Top 10 – the staples I reach for weekly because the anti-inflammatory benefits are reliable. Then you’ll find the full 51 anti-inflammatory foods list. This is my practical playbook of foods to reduce inflammation you can use every day.

My Top 10 Picks for Fighting Inflammation

These are the best foods to reduce inflammation I buy on repeat because they’re versatile and evidence-aligned.

The Full List: 51 Best Foods to Reduce Inflammation

Use these best foods to reduce inflammation across breakfast, lunch, and dinner to diversify your dietary patterns and support overall health.

1. Blueberries — Anthocyanins reduce oxidative stress and may lower C-reactive protein, helping the body’s way of resolving inflammation.
2. Strawberries — Ellagic acid and vitamin C support antioxidant defenses and help calm the immune response.
3. Cherries — Anthocyanins blunt COX pathways, aiding joint pain relief and heart health.
4. Raspberries — Polyphenols help counter inflammatory markers linked to chronic diseases.
5. Blackberries — Dense antioxidants support healthy cells and may reduce cancer risk.
6. Tart cherries — Concentrated anthocyanins aid recovery and lower inflammation post‑exercise.
7. Salmon (wild‑caught) — EPA/DHA omega‑3 fats shift eicosanoids toward resolution; excellent for heart health.
8. Mackerel — A fatty fish source of omega‑3s that supports endothelial function and anti‑inflammatory eicosanoids.
9. Sardines — Omega‑3s plus vitamin D; helpful for metabolic syndrome risk and inflammatory markers.
10. Spinach — Nitrates and polyphenols in dark leafy greens improve nitric oxide and blood flow.
11. Kale — Glucosinolates convert to isothiocyanates that activate Nrf2 – a good thing for antioxidant capacity.
12. Swiss chard — Betalains provide anti-inflammatory effects that support a balanced immune system.
13. Arugula — Nitrates and glucosinolates aid vascular function within an anti-inflammatory diet.
14. Broccoli — Sulforaphane from cruciferous vegetables supports detox pathways and helps reduce inflammatory markers.
15. Cauliflower — Glucosinolates offer anti-inflammatory compounds supportive of overall health.
16. Brussels sprouts — Isothiocyanates help modulate the inflammatory response in the gut.
17. Cabbage — Polyphenols (including quercetin) support the microbiome and may reduce high blood pressure risk.
18. Avocado — Monounsaturated fats and phytosterols improve lipid balance in a healthy diet.
19. Extra virgin olive oil — Oleocanthal may act like a natural COX‑inhibitor; monounsaturated fats aid heart health.
20. Walnuts — ALA + vitamin E help counter lipid peroxidation and oxidative stress.
21. Almonds — Vitamin E and fiber support a balanced diet and healthy lipids, which can lower risk of heart attack.
22. Pistachios — Antioxidants and arginine improve endothelial blood flow and glycemic control.
23. Flaxseeds — ALA and lignans feed the microbiome and may lower C-reactive protein.
24. Chia seeds — Fiber forms SCFAs that tame the immune system; ALA adds anti-inflammatory benefits.
25. Turmeric — Curcumin down‑regulates NF‑κB; add black pepper to enhance bioavailability.
26. Ginger — Gingerols inhibit COX/LOX enzymes; useful during rheumatoid arthritis flares.
27. Garlic — Allicin and related sulfur compounds shape cytokine signaling in the immune system.
28. Green tea — Epigallocatechin gallate supports antioxidant defenses and vascular blood flow.
29. Yogurt (unsweetened, cultured) — Probiotics reinforce gut barrier integrity; helpful in inflammatory bowel disease.
30. Sauerkraut — Lacto‑fermented vegetables supply microbes that modulate the inflammatory response.
31. Kimchi — Fermented plant-based foods with LAB that may reduce metabolic syndrome markers.
32. Oats — Beta‑glucan fiber from whole grains lowers LDL and may reduce inflammatory markers.
33. Quinoa — Polyphenols and fiber stabilize glucose, supporting dietary approaches that lower inflammation.
34. Brown rice — Magnesium‑rich whole grain that replaces refined grains linked with weight gain.
35. Lentils — Prebiotic fibers and minerals support a healthy microbiome and steady immune response.
36. Chickpeas — Fiber + protein improve satiety and can trim fast food cravings and potato chips binges.
37. Black beans — Polyphenols and fiber improve insulin sensitivity — helpful for chronic diseases risk.
38. Cooked tomatoes — Lycopene (better absorbed with extra virgin olive oil) provides anti-inflammatory properties.
39. Beetroot — Nitrates aid nitric oxide and blood flow while betalains offer anti-inflammatory compounds.
40. Pomegranate — Punicalagins act as antioxidants linked to lower inflammatory markers and improved heart health.
41. Grapes — Resveratrol supports endothelial function and may reduce risk of heart disease.
42. Mushrooms — Beta‑glucans gently train the immune system and support overall health.
43. Sweet potatoes — Carotenoids and fiber support insulin sensitivity and reduce oxidative stress.
44. Dark chocolate (70%+ cacao) — Cocoa flavanols improve flow‑mediated dilation and blood flow; choose minimal sugar.
45. Oranges — Vitamin C and flavanones bolster antioxidant capacity within an anti-inflammatory diet.
46. Grapefruits — Naringenin offers anti-inflammatory effects; check meds for interactions.
47. Artichokes — Inulin (prebiotic fiber) nourishes gut microbes and supports overall health.
48. Watermelon — Lycopene + citrulline aid vascular function and blood flow.
49. Bell peppers — Vitamin C and carotenoids support cartilage — useful for rheumatoid arthritis risk.
50. Pumpkin seeds — Vitamin E, magnesium, and zinc support the immune system and calm the inflammatory response.
51. Cinnamon — Polyphenols help with insulin sensitivity and may down‑regulate NF‑κB — modest amounts go a long way.

Foods to Eat

When you’re having a rough patch – sore joints, GI irritation, or a rheumatoid arthritis flare – keep meals simple. Build around foods to reduce inflammation with gentle textures and steady energy: cooked greens, soft grains, and easy proteins. Read food labels, avoid hydrogenated oils and trans fats, and keep sugary drinks in check.

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During a Flare-Up

Short term, aim for calming, easy-to-digest choices while you settle symptoms; then transition back to your standard anti-inflammatory diet.

• Bone broth or light veggie soups
• Plain oatmeal or brown rice; if your gut is irritated, a little white bread or plain toast short term is acceptable — long term, return to whole grains
• Unsweetened yogurt, kefir, or tofu for protein
• Soft cooked veggies (spinach, zucchini, carrots)
• Green tea or ginger tea; diluted 100% fruit juice if needed for hydration
• Small portions of fatty fish (poached or baked)

These gentle foods to reduce inflammation help you maintain intake while the healing process unfolds.

To Prevent Flare Ups

On ordinary days, the plan is simple:

• Fish twice weekly (salmon, sardines) or fish oil supplements if advised
• Daily dark leafy greens and cruciferous vegetables
• Extra virgin olive oil for salad dressings and cooking
• Nuts and seeds (walnuts, almonds, chia, flax)
• Whole foods and whole grains instead of refined carbs
• Limit red meat, fast food, and ultra-processed foods; watch portions to avoid weight gain
• Optional: a modest glass of red wine with meals if your clinician agrees

Make these everyday foods to reduce inflammation your default, not the exception.

Anti-Inflammation Cookbooks

If you want more ideas, these references make it easier to plan foods to reduce inflammation day after day while staying within a balanced diet and consistent dietary approaches. I’ll add specific Best Anti-Inflammatory Diet Cookbooks once we finalize the shopping list.

Sale

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The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy

• Hardcover Book
• Haas, Amanda (Author)
• English (Publication Language)
• 192 Pages – 02/02/2016 (Publication Date) – Chronicle Books (Publisher)

$13.55

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Buy from Amazon

Long-Term Dietary Changes for Inflammation

Think long term. Anchor the week around foods to reduce inflammation: fruits, vegetables, legumes, whole grains, fatty fish, and extra virgin olive oil. Keep an eye on vegetable oils high in omega‑6, avoid hydrogenated oils, and cook more at home. Small changes in dietary patterns stack up – better lipids, lower inflammation, and steadier energy.

FAQs

What are the most effective foods to reduce inflammation to eat every day?

Berries, fatty fish, extra virgin olive oil, dark leafy greens, nuts, yogurt, and green tea. These provide polyphenols, fiber, monounsaturated fats, and omega‑3 fatty acids that help lower common inflammatory markers and support overall health.

Do I have to cut out red meat entirely to lower inflammation?

Not necessarily. Many people do well limiting red meat and choosing lean animal products less often, while emphasizing plant-based foods, whole grains, and seafood. The American Heart Association and similar groups encourage an eating pattern that favors anti-inflammatory foods most of the time.

Are fish oil supplements as good as eating salmon or sardines?

Whole fatty fish deliver EPA/DHA along with protein, selenium, and other nutrients. Fish oil supplements can help if you don’t eat fish, but discuss dosage with your clinician. Either way, focus on consistent foods to reduce inflammation in the context of a healthy diet.

Do whole grains inflame the body or help it?

Quality matters. Whole grains provide fiber and antioxidants that often correlate with lower inflammation in research studies like those summarized in the American Journal of Clinical Nutrition. Refined grains and excess white bread can push blood sugar up, so favor oats, quinoa, and brown rice.

How quickly will I feel a difference after switching to an anti-inflammatory diet?

Some people notice changes in a few weeks – steadier energy, less joint pain, improved digestion – while clinical shifts in inflammatory markers (like CRP) may take longer. Stick with consistent foods to reduce inflammation, plus regular physical activity and good sleep for the best health benefits.

Long-Term Management of Inflammation

Track what works for you. Note which foods to reduce inflammation move the needle, monitor body weight, and keep lifestyle factors (sleep, stress, movement) in range. Coordinate with your care team if you have autoimmune disorders or rheumatoid arthritis. The long game is consistency: fewer triggers, more protective foods, and steady routines.

Dietary Guidelines for Inflammation Recovery

• Center meals on foods to reduce inflammation and keep portions balanced.
• Favor whole foods; minimize trans fats, hydrogenated oils, and excess added sugar.
• Use extra virgin olive oil in cooking and salad dressings.
• Choose plant-based foods most often and rotate color for diverse polyphenols.
• Read food labels; avoid highly ultra-processed foods.
• Hydrate, and limit fruit juice to small servings.
• Discuss personalized dietary approaches if you have health conditions like heart failure or Alzheimer’s disease.

Conclusion: Best Foods to Reduce Inflammation

At the end of the day, the simplest path is also the strongest: build your plates around the best foods to reduce inflammation. From berries and fatty fish to extra virgin olive oil, greens, and yogurt, these choices support the immune system, calm the inflammatory response, and protect heart health. Keep your eating plan grounded in whole, colorful plants – and let these foods do the quiet, daily work of recovery.

🍽️ Read Next: 5 Best Anti-Inflammatory Diet Cookbooks