56 Anti-Inflammatory Foods for a Healthier Body

56 Anti-Inflammatory Foods- for a healthier body.

Eating an anti-inflammatory diet can help reduce inflammation in the body and help with certain conditions that are caused by or worsened by inflammation. This can include diseases like heart disease, Parkinson’s disease, and Crohn’s disease, to conditions like eczema, asthma, and arthritis. The great part about eating anti-inflammatory foods is that many are also Superfoods, and good for you for a host of other reasons, including warding off cancer, losing weight, and having more energy.


1. Almonds (and other nuts)

Nuts are known for their anti-inflammatory nature, but some are better for you in this regard than others. Consider almonds, which consistently make lists of foods that can help with inflammation. Cashews are another good choice, and walnuts specifically help with rheumatoid arthritis. The great thing about most of these nuts is that they’re very versatile, making a great between meals snack or adding flavor to any main dish or side dish. It’s typically quite easy to start eating more of them by simply being more aware that they can help you with your inflammatory conditions.

2. Apple Cider Vinegar

Apple cider vinegar has several different uses. You can add it to your water to help purify it, and it is often added to smoothies and other detox drinks for its healthy benefits. You can add it to any of your beverages or cooking for added anti-inflammatory properties. It’s major contribution is helping the digestive tract, and so you’re going to see the most benefit if you suffer from conditions like spastic colon and gastroenteritis. A healthier digestive system also means that you’ll be processing foods better, which can also aid in weight loss, an added bonus.

3. Apricots

Many fruits made our list of anti-inflammatory foods, and apricots are one that you can add to your shopping cart regularly. Often with inflammation it’s all about the phytochemicals, and apricots have one in particular that helps in this department, called quercetin. Apricots also add a great taste to a salad. Consider a spinach salad with apricots and nuts like almonds as this would be a great mix of anti-inflammatory foods, while tasting great at the same time. Drizzle a little Extra Virgin Olive Oil as the dressing and you’ll have a nice meal for lunch and help stay healthy.

4. Asparagus

Besides being a Superfood, asparagus is also anti-inflammatory, so you can add this to your regular menu during the week as a go-to vegetable. It’s interesting to point out that not all veggies are anti-inflammatory, so you should lean more towards the ones that further your cause. Asparagus is nice because it makes a fantastic side all by itself, and also plays nice with other foods when used in a recipe. This is one vegetable that you’ll want to buy fresh if possible, but you can also opt for the frozen variety as well.

5. Avocado

Avocado has a knack for making it onto several of our healthy foods lists, like our list of alkaline foods, and even the Healthiest Foods on the Planet list. It can add another feather to its cap by being an anti-inflammatory food as well. The healthy fats it contains make it a great choice for losing weight and fat loss, which is helpful if you are concerned about inflammation. Maintaining a healthy weight is important as it helps to keep inflammation under control and avocados can be of assistance in this department. Not to mention they taste great and can be added to just about any meal, even as a side garnish.


6. Basil (and other spices)

Spices are a great way to add anti-inflammatory properties to your meal. When you add spices like basil, parsley, and rosemary to your cooking you’ll be doing a bit more for yourself and helping to keep inflammation at bay. The added bonus is that they taste great, and are already included in many popular recipes, so it’s not something that you have to feel forced into using. You don’t have to use a bunch of it either, just a dash or a sprinkle will help matters, especially if you are already eating a meal consisting of anti-inflammatory foods listed on this page.

7. Bell Peppers

It’s the flavonoids in bell peppers that give them their anti-oxidant properties. It’s also the reason why they’re a Superfood. The bright colors are the tip off, and they contain some pretty powerful antioxidants that help your body in many ways, not just with inflammation. You can use bell peppers for weight loss, as they are a low calorie food, and the antioxidants they contain will help combat free radical damage within the body. Be sure to mix up the colors and alternate between red, yellow, and green so you’re getting a broader spectrum of flavonoids.

8. Black Beans (and other beans)

Beans of all kinds are anti-inflammatory, but black beans are the ones that are most commonly found, so they’re easier to incorporate into your diet starting today. Many restaurants now offer black beans as a side dish alternative so you can replace an inflammatory food like french fries for one that is anti-inflammatory. Beans are also digested slowly by the body, making them great for your weight loss efforts, and contain a good amount of fiber so your body is more regulated. All of this makes them a healthy choice overall, and since they’re easy to cook and go with many different foods, it’s easy to eat more of them.

9. Blueberries (and other berries)

Blueberries and other antioxidant-laden berries like raspberries and blackberries are also full of phytonutrients that give them their anti-inflammatory abilities. So you’re really getting a double feature here because anti-oxidants will help protect you from free radical damage, which has been shown to help prevent diseases like cancer and heart disease, and also they’ll help with inflammation which can worsen or cause many of the same diseases. Plus berries taste great and are one way to help start off your day feeling fantastic. Many times you will see them added to smoothies or detox drinks because they’re so cleansing and provide energy. You can drink those kinds of beverages for your anti-inflammation goals as well.

Users Comments:

  • Murray Duffin

    You might want or reconsider some of the fruits listed. Possibly the number one inflammatory food is fructose. On a scale from very low to very high in fructose, blueberries come mid range. Canteloupe are on the low side in principal, but some of the sweeter varieties can be problematic. Fresh apricots are low, but dries apricots are high. People who have problems with inflammation, like arthritics, should stay on a diet that is very low in fructose ned to go light on blueberries or dried apricots, and are better to avoid the sweeter melon varietals.

  • liz

    I thought tomatoes were of the nightshade family and, therefore, not good for inflammation?

    • Cheryl MD

      Yes, tomatoes are nightshade vegetables but if you do your research you will find that the advice differs regarding this. It is more of an issue of some people don’t tolerate some nightshade vegetables well and in their case should not eat them. If they have no ill effects it is fine to eat them.

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    When someone writes an post he/she retains the image of a user in his/her mind that
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  • lisa

    This list is bull. Peppers and hot sauce are night shades. Blueberries are also questionable.

  • kandikane

    This list is just short of being completely stupid. Chicken, eggs, turkey??? Without a doubt some of the worst for inflammation.

  • Debby

    As you read about the anti inflammatory fruits and veggies, it’s clear that there are a lot of different thoughts around this. I do believe that this is a start which is what I needed, and each person may be impacted differently based on their system. Thanks for the info!!!

  • Lewis

    I am a firm believer of the fruits and veggies that have anti-inflammatory benefits. The above list is not exhaustive by any means but is a good place to start. Mangoes, Papaya, pineapple, banana, kiwi, limes and lemons peeled and pureed in a blender will in fact take care of any inflamation in your body providing you don’t smoke. Smoking robs ALL vitamins and supplements from your body. If you smoke and take calcium for your bones, you are not getting the benefit of the calcium because the smoke kills any chance of the bone receiving the calcium. I know because I am living proof of this. I also know about the fruits I talked about. Also, the proper combining of foods is KEY to ever getting the most from the foods we eat. If you want to lose weight, your foods should be more alkaline by 80%. If you want to gain weight, your foods should be more acid by 60%. Google acid/alkaline foods and choose which way to eat, you will be glad you did! I used to weigh 350lbs and now I am 240lbs by eating a more alkaline foods. 80% alkaline and 20% acid. You can’t just eat alkaline foods or you will die, same thing for just eating acid foods. You need a mix of both. Thank you so much for the list of anti infammatory foods listed above!!

  • Val

    I really appreciate this list! With all the info presented about each food I got excited about planning an anti-inflammatory diet. Thx so much!!

  • Chris Greene

    It is always advisable to include these anti inflammatory foods in regular diet.

  • Dee

    Wow. There are a number of foods on here that do not belong, at all. Where is your research? If you’re going to make statements and give advice about food and health, be responsible enough to cite credible sources and provide links to actual studies.
    Tomatoes, lentils, quinoa, and beans do not belong on this list.
    Not to mention, the order of these foods is seemingly meaningless. Why not order them by food group, or perhaps by inflammation prevention ability?
    Finally, why not take the time and care to explain the correct way to ingest these foods for maximum benefit? For instance, whole flaxseeds can travel through the body undigested, and are of greater nutritional value when grounded. Another example would be using turmeric, which for some people would be far easier to consume in the form of a pill, which you didn’t mention. Basically, as someone who is doing a lot of research into fighting inflammation, your ‘list’ came across as lazy and uninformed.
    I’m aware of the disclaimer below, but still, why not try to have some personal integrity and do a bit more work before you put write something like this again. You wrote the equivalent of a Cosmo article.

    • kay

      If this list is inaccurate, would you mind emailing me a good list. I have high inflammation and really would like an accurate list which I can refer to daily. Thanks so much.

    • Pam

      Most Turmeric supplements are not very good and contain fillers I personally would not choose to ingest. There are good ones mind you but I prefer the 1/4 tsp of pure powder with with an equal amount of black pepper which Doubles the effectiveness. easy to use on most anything mix in a salad green drink ,really practically any thing and cheap as it comes but most of all you know exactly what you are getting.

      • Steve Bergman

        That’s BS, Pam. Most turmeric supplements contain a single ingredient: Turmeric. (Which itself contains curcumin.) With turmeric capsules, there is no reason to include a filler. The only other “ingredient” is plain old gelatin (for the capsule, itself). If you don’t like the gelatin, you can just go for the spice. The capsules are just the spice in a capsule. The price is about the same either way.

    • Barbara

      The statement “Dee” made was SPOT ON!!! Thank you Dee!! You are absolutely correct and this list is misleading.

    • Mike

      You slam the article for not providing sources yet you do not provide any yourself. Th author has cited WebMD as a major source many times. So please cite the source for your ‘opinion’.

    • spencer

      this list is full of crap. nightshades such as peppers and tomatoes are about the worst thing you could do for inflammation. this list will do more harm then good

  • justan observation

    Whenever you see a rude comment it’s usually by a violent vegan…i’m guessing they are not getting enough protein in their diets and it makes them very irritable. unfortunately, for the rest of us, we have to deal with them. come on vegans…eat some frickin eggs please.

  • Jay

    Ok I have to tell you, if you have problems with your gut, absolutely do not consume apple cider vinegar. I tried this in liquid and supplement form and you know what? It caused me to bleed internally both times and it was painful beyond belief. Whoever recommends an acid as potent as apple cider vinegar must not have actually taken it themselves. I even mixed the liquid with water…massive mistake. Proceed with caution.

  • Richard H

    Do not eat corn, wheat, soy, white potatoes, peppers, tomatoes, any enriched products (they have tiny.pieces of metal added to them.) corn is a poison to the Human body.
    I’m all its forms..the biggest form.of corn is meat, chicken and now farm raised fish. Ocean fish.has mercury..
    I only eat 100% green grass fed beef from Australia (Nature’s Reserve brand. Some Australian meat is grain fed. Do not est any grain fed poultry or eggs from.them.
    They all contain phytic acid which prevents your body from assimilating four key minerals. Phytic acid is a part of nature and grabs and holds these key minerals so when the seed sprouts they are there for the new plant to use.

    In sprouted seeds thebphytic avid has been broken and these minerals are released. But if younestbthebdptouts with thebphytic acid chemical.on them or in them it can rejoin thesevmonersls in your gut..it can even grab any minerals in your meats proteins. Eggs from grain fed chickens are a poison yo.humans because of the phytic acid and the fact that grains speed up the hems reproductive system. Producing one egg a day instead of one in 7 to 10 days. Eating those eggs mzy harm the humans reproductive system.
    you can.not raise healthy eggs or meats in the climate if the US…
    Humans are to eat animals that grazed on rapidly growing spring like (bright green) grass. Thus has vitamin d from the hot equatorial or tropic sun. It is a myth that you can get vitamin d from sunlight. You can in equator but hardly in temperate climates.
    Pasteurized milk is a poison that created autism it seems. Cooked milk ruin your reproductive system .and causes your off spring to be born with genetic deformities.
    Menges was right about how to end TB and Pasture was wrong.
    This was proven by doctors price and Pottinger but ignored foolishly. by foolish scientists and the medical.industry. .

    Pharmaceutical.companies do not make drugs. They buy chemicals from chemical companies and form them.into drugs.
    Vitamin companies do not make vitamins. They buy chemicals from.chemical.companies and form them into vitamins. The same chemical companies make the vitamins (which if they were potent would prevent many diseases) and they make the drugs used to treat the problems that come from a lack of goid vitamins in our diets.
    They make money on both sides but few if any.vitamins are potent enough to work and hidden issues like phytic acid makevitvall.worse.
    The chemical companies get paid twice. Once for.ompotentnvitamkbs and once for drugs to.treat the ensuing health problems prescribed to.we fools.

    I have studied every diet. And they are all wyomg. The only diet that vones close to actually being able to show improved health that lasts is the Weston A. price diet.
    it allows the body to re mineralize itself. At a microscopic level the dense nutrient rich foods it has one eat are able to he’s.tony cavities and produce strong healthy bones and flesh.
    the paleo diet is not the same.
    If you go buy 100% grass fed meats from the famous ‘non empty Foods Stores you will.get
    Hay fed (a grass) but void of vitamin d and not green.
    You eon’t see your sounds heal quickly if at all especially if you eat it with phytic acid rich seeds, grains, etc..
    If you buy Nature Reserve brand 100% green grass fed lamb or beef where no grain or seeds are fed to.the.. animals.
    you will.literally see healing of wounds and feel.the vitamin d ( I assume its in the fat) invigorating your body.
    You must understand this is a real ptotien and not tender like American meats. But American Mears are not tender. Their meat has been being dissolved in their body by the corn (poison) they have been.frd gorb5 months before they are butchered.
    Vows arevdupposedvtonestbgrass notnvirn. Maize wasc a poisonous grain till.about 400 years ago when they were cultivated by Aztecs. It is still.a poison but we tolerate it.
    .o entire food.industry is based on corn a poison.
    Humans are also allergic to wheat and.to.every seed unless the phytic acid has been broken.
    You can soak seeds in avmild acidic bath and this causes the.phytoc acid to let go of the four key minerals the body needs to be healthy. Bit bevware if the phytic acid iscstill there laying on the seeds and you eat it with the seeds it may rejoin with those minerals in your gut and even rob the minerals in your other foods and they will go out in the drought never being assimilated (absorbed and used) or giving you health. Absorbed in much less amounts than are needed.
    The results are subtle. Thinking our selves to be wise we are become.fools.
    It is wise to eat foods like meats and digest them and not eat seeds or grains of beans till hours separate.when perhaps the ohytic acid won’t interfer. It is wise to sprout or.soak seeds in mild acidic baths if you do est seeds. Bit is best to.sviod wheat corn soy and such.
    Try teff. (sprout it or.soak it in mildvacidic baths) the Weston A. Price Foundation teaches how on web site for free. I am.not affiliated with them . But they are more correct than other diets. Itvwould neca giidvthingnforvwholevwotkdv if we went backntontgst primitive diet they tout.
    I.add to avoid deadly nightshade..and certain.other popular poisons.
    I eat real.italian style sslamis but I think for myself and soak out.much of the Sslt in them first.
    Old fashioned fermented foods and safely spoiled foods like sauerkraut (uncooked) are safe not harmful. We ate them for millenia. Itbwascrefrifgeration and canning that changed what we think is good good. But most of our food we think is a goid food today is subtle poisons.
    . If you saw how inhumanely the cows we.milk and butcher are raised you would not eat them..being a vegetarian us un natural. Do it is no answer. Raising healthy happy animals for food is right and wise.
    Manympoliyical.ptiblems.ciuld be solved by having our eggs.and meats in poor.areas of , the world in the. equator. Ourbmeatbwoukd be cheaper..healthier and Mexicans and Muslims could have sustainable incomes.
    We.just need to become better stewards of our lives and spread the.wealth.out..
    If you have a three year old with a tiny cavity and you.take them off of the Standard Ametican Diet, (Sad).and.feed them stricktly the Weston A. price diet for dux months you will see the cavity.heal inside their mouth. Sounds impossible but it is the way it is supposed to be.
    Anyone who touts nutrition and DF foes not understand the science behind.phytic acid is a wealth of errors and incorrect information.
    Those who shrug off PA are fools. Why should we blindly follow them. ly ? . ..


    • Jo Ann Ciecierega

      While I agree with you on most of these things going on with our food; I’d like to know what you eat? Is there anything left?

  • Wanda Wyatt

    I have ulcerative colitis with diarrhea. Most of these foods I have been told are not good for that. Now what?

  • Elaine I Harper

    AS ALWAYS not everyone reacts the SAME- I have inflammation of the muscles- ONE TOMATO- created a spike in my pain- causing the increase of 2mg of Prednisone.
    My advice is to keep a journal & document adverse reactions to the introduction of a different food. After the spike in my pain I increase my green tea intake from 1 C to 3C & give myself 4 days before I try anything different,
    Good luck to all of us & I can’t tell you how disappointed I am with our Government & how there tampering with our food has created such serious side affects for those of us who are sensitive to their creation of the CONTAMINATED (junk foods) products they force everyone to purchase.
    I was raised in the country, we had our own beef, pigs, chickens,eggs & a vegetable garden. Upon Retirement I am going back to my roots & embrace what I once had.

  • Thomas Bailey

    I would agree with most of the list for arthritis and acute Lyme disease sufferers. However most nightshades are inflammatory and you only mention NO SUGAR in passing, as well as NO GLUTEN .. which for me are as important as anything in the list. I will add several things from your list to my “regime” so thank you for helping me to increase the list of things I can eat as it was quite difficult to stick to my regime when eating with friends or eating out.

  • health fama

    i have a gird problem what shoul id do?

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