Anti Inflammatory Foods

A close-up of a Greek salad featuring tomatoes, cucumbers, olives, red onions, bell peppers, feta cheese, and fresh basil leaves, served in a beige and brown ceramic bowl.

Best Anti Inflammatory Foods

Anti-inflammatory foods are particularly beneficial for gut health, especially for individuals dealing with conditions such as irritable bowel syndrome, SIBO, Candida infections, or Inflammatory bowel disease. For those with chronic conditions, incorporating anti-inflammatory foods can enhance gut function and overall well-being.

Chronic inflammation is a common underlying factor in various health issues, including Candida overgrowth, heart disease, many cancers, and conditions like Alzheimer’s disease. Symptoms of Candida overgrowth—such as itching, bloating, gas, stomach cramps, and bowel issues—can be exacerbated by inflammation, making an anti-inflammatory diet a sensible choice. Many chronic illnesses are accompanied by long-lasting inflammation in the gut. (Hakansson et al., 2011).

Not All Inflammation Is Bad

It’s important to recognise that not all inflammation is detrimental. Inflammation is a natural and crucial component of the body’s healing process. It helps increase immune activity and blood flow to areas of infection or injury, facilitating recovery. Without some level of inflammation, our bodies would struggle to heal effectively. (Chen et al., 2018)

However, when inflammation becomes excessive, persistent, or occurs without a clear benefit, it can lead to further health issues. Chronic inflammation, often fueled by poor dietary choices, lack of exercise, environmental toxins, genetic factors, and stress, can contribute to serious health conditions. (Margină et al., 2020)

The Cardinal Signs Of Inflammation

A woman wearing a gray shirt holds her wrist, which is glowing red, indicating pain or injury. Considering her discomfort, she might benefit from consuming anti-inflammatory foods to help reduce the inflammation.

Doctors use specific symptoms, known as cardinal signs, to diagnose inflammation. These include:

Pain,
Heat,
Redness,
Swelling,
Loss of Function.

It’s important to recognise, however, that not every case of inflammation will present all five signs, and sometimes, inflammation can occur without any obvious symptoms.

In addition to these classic signs, inflammation may also manifest in various ways, such as aches, pains, arthritis, weight gain, skin conditions like rashes and itching, fatigue, bloating, digestive problems, migraines, allergies, dark circles under the eyes, high blood sugar, and even mental health issues.

Avoid Inflammatory Foods

Inflammation is a complex and essential biological process that involves a range of cells and signalling proteins, designed to protect the body from harmful invaders like bacteria and viruses. However, inflammation is also at the core of many chronic diseases, and it’s increasingly common among adults, particularly in the United States, where many suffer from systemic inflammation. Sometimes, the immune system mistakenly triggers inflammation when it’s not needed, as seen in autoimmune disorders, where the body attacks its own healthy tissues as though they were harmful.

For those looking to reduce or eliminate inflammation, adopting an anti-inflammatory diet is an excellent starting point. The food we consume has the power to either enhance our health or undermine it, and by choosing foods that combat inflammation, we can support overall wellness and make other treatments more effective.

Grains

Corn (cornmeal, polenta, corn starch, masa, sweet corn, popcorn)
Gluten (wheat, barley, rye)
White Rice
White Potatoes

Dairy

Dairy (cow, goat, and sheep’s milk, cheese, butter, cream, sour cream, ice cream)

Sugars and Sweeteners

Agave Syrup
Artificial Sweeteners (aspartame, sucralose, saccharine, acesulfame K, neotame)
High Fructose Corn Syrup and Corn Syrup
Sugar

Oils and Fats

Margarine
Refined Vegetable Oils (soy, canola, corn, sunflower, safflower, etc.)
Trans Fats and Hydrogenated Oils

Meat and Animal Products

Processed Meats (bacon, breakfast sausage, hot dogs, lunch meats, chicken nuggets)
Pork
Red Meat

Soy and Legumes

Peanuts and Peanut Butter
Soy that is not fermented (TVP, soy protein, soy crisps, “mock duck”, etc.)

Processed and Packaged Foods

All Processed Foods
Artificial Colors & Flavorings
Common “Table Salt”
Fried Foods
GMO’s (genetically modified foods)
MSG (monosodium glutamate)

Beverages

Alcohol
Sodas (regular and diet)
Energy Drinks
Sugary Drinks (sweetened teas, lemonades, fruit punches)
Sweetened Coffee Beverages (including flavored lattes and frappuccinos)

Two people in yellow jackets reaching for food on a table, including fries, chicken strips, and a large iced tea. Their faces are partially out of the frame.

Chronic inflammation can persist for months or years and is a contributing factor to more than half of deaths worldwide. (NIH 2023). One of the most important considerations of maintaining a healthy diet is to try your best to avoid inflammatory foods, these are often the ultra-processed foods.

Stay away from UPFs, and in particular, avoid sweet sugary drinks, and eat nutrient dense and anti-inflammatory foods. (Ma et al., 2022)

Let’s now discuss how specific foods can have an anti-inflammatory action, and that by incorporating anti-inflammatory foods into our diet when we have Candida overgrowth (or SIBO, IBS, or IBD) is one of the best strategies for managing any chronic inappropriate inflammation affecting our body, thereby reducing our chances of acute or chronic inflammatory responses.

Incorporating Anti-Inflammatory Foods

Many chronic illnesses are associated with ongoing inflammation in the gut (Durack et al., 2019). Here’s why including anti-inflammatory foods in your diet can be a strategic approach to managing chronic inflammation and improving your overall health:

Reduce Symptoms: Anti-inflammatory foods can help alleviate symptoms of chronic conditions by decreasing inflammation in the gut.
Promote Healing: These foods support the body’s natural healing processes and can improve gut function.
Enhance Well-Being: Incorporating a variety of anti-inflammatory foods can boost energy levels and support overall well-being.

Embracing a diet rich in anti-inflammatory foods is a powerful strategy for managing chronic inflammation and supporting gut health.

Anti Inflammatory Diet

A bowl of mixed salad ingredients including avocado, cucumber, carrots, red onion, yellow bell pepper, black beans, edamame, kale, and nuts, garnished with cilantro.

What does an anti-inflammatory diet do? Your immune system springs into action whenever your body detects something foreign, like a microbe, plant pollen, or chemical.

This response often triggers inflammation, a process that helps protect your health by targeting genuine threats.

However, when inflammation persists, even without the presence of an actual threat, it can become harmful. Chronic inflammation has been linked to many major diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.

One of the most effective tools to fight inflammation isn’t found in your local chemist shop, but in your diet. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects. (Hu 2002)

By choosing the right anti-inflammatory foods, you can significantly reduce your risk of illness. On the other hand, consistently consuming the wrong foods can accelerate the development of inflammatory diseases.

Key Points:

Inflammation is a natural defense against foreign invaders but can become harmful if chronic.
Chronic inflammation is linked to major diseases like cancer, heart disease, and diabetes.
Diet plays a crucial role in either reducing or exacerbating inflammation.

The Anti Inflammatory Diet Reduces Inflammation

The Anti-Inflammatory Diet is designed to reduce chronic inflammation in the body, promoting overall health and well-being by emphasising nutrient-dense foods that help combat inflammation at its source. Central to this diet are a variety of fruits and vegetables, including berries, cruciferous vegetables, and sea vegetables, all rich in antioxidants, vitamins, and minerals.

These plant-based foods work synergistically with healthy fats from sources like avocados, olive oil, and nuts, which provide essential fatty acids that further reduce inflammation. Incorporating fermented foods such as sauerkraut, kimchi, and kefir adds a probiotic boost, supporting gut health and enhancing the body’s natural anti-inflammatory defences.

Protein is also a key component of the Anti-Inflammatory Diet, with a focus on high-quality sources such as seafood—particularly fatty fish like salmon and sardines, which are rich in omega-3 fatty acids known for their anti-inflammatory properties.

Whole soy foods like tofu and tempeh, along with legumes and beans, provide plant-based protein options that contribute to balanced blood sugar levels and reduced inflammatory markers.

Additionally, bone broth offers collagen and amino acids that support joint health and repair tissues, further aiding in the reduction of inflammation.

Herbs and spices like turmeric, ginger, and cinnamon are celebrated in the Anti-Inflammatory Diet for their potent anti-inflammatory and antioxidant effects.

Combined with whole grains like quinoa, oats, and brown rice, these ingredients create a well-rounded diet that not only fights inflammation but also supports overall health. Regular consumption of green tea, dark chocolate, and plenty of water ensures that the body stays hydrated, detoxified, and nourished, making the Anti-Inflammatory Diet a holistic approach to maintaining optimal health.

We’ll be talking about all of the key anti inflammatory foods on this comprehensive blog post.

8 Key Reasons We Need To Eat More Anti-Inflammatory Foods

A white bowl filled with fresh blueberries, raspberries, and blackberries against a white background, perfect for those who have undergone food intolerance testing to ensure they can enjoy these delicious berries safely.

Incorporating anti-inflammatory foods into our diet is crucial for maintaining overall health and preventing chronic diseases. Inflammation, while a natural response to injury or infection, can become harmful when it persists over time, leading to conditions like heart disease, diabetes, and autoimmune disorders.

A diet rich in anti-inflammatory foods helps to combat this chronic inflammation by providing essential nutrients that reduce oxidative stress, balance immune function, and support cellular repair.

These foods not only protect against inflammation but also promote better digestion, enhance mental clarity, and support a healthy weight.

By prioritising anti-inflammatory foods, we can mitigate the long-term effects of inflammation and support our body’s ability to heal and thrive. Here are several key reasons you’ll want to consider including inflammatory foods in your diet long-term:

1. To Reduce Gut Inflammation

Anti-inflammatory foods have particular kinds of food chemicals in them like omega-3 fatty acids, antioxidants, and polyphenols help calm down any inflammation in our gut.

Because they reduce inflammation, foods that are considered anti-inflammatory can help people feel significantly better and heal faster of any gut-related inflammatory illness like inflammatory bowel disease and irritable bowel syndrome and IBS. (de Castro et al., 2021)

2. They Are Nutrient Dense

Nutrient dense foods like berries, deep leafy green vegetables, nuts, seeds, and whole grains are particularly those rich in antioxidants and anti-inflammatory compounds, help reduce inflammation and support a healthier gut environment. (Scheiber et al., 2023)

3. For Obesity Prevention

Anti-inflammatory nutrients, foods, and/or diets can play an essential role in the management of obesity by affecting the intestinal flora and controlling inflammatory responses. Such diets help prevent obesity. (Bagheri et al., 2022)

4. For Healthy Ageing

Nutrients in our diet that have anti-inflammatory properties can help in mitigating inflammation arising from diseases and unhealthy eating habits, ultimately supporting the process of healthy aging. This underscores the notion that our food choices serve a dual purpose: not only as a source of nourishment but also as a form of medicinal intervention. (Stromsnes et al., 2021).

5. To Help Balance Gut Microbiota

The gut microbiota is very important for gut health. If the gut bacteria are out of balance, it can lead to diseases like Candida overgrowth and SIBO.

For example, fruits, veggies, and whole grains are all good for you because they are low in inflammation. These nutrients help good bacteria grow in the gut, which helps restore microbial balance and stops the growth of bad bacteria like Candida or too many bacteria in SIBO. (Aziz et al., 2024).

6. To Improve Immune Response

Immune reactions that aren’t working right can cause inflammatory gut conditions like IBD to start or get worse. Some foods that reduce inflammation, like berries, green tea, and cruciferous vegetables, have chemicals in them that change how the immune system works and stop the gut immune system from being overactive. This helps people with Crohn’s disease and ulcerative colitis feel better and keeps flare-ups from happening. (Scheiber et al., 2023).

7. To Support Digestive Function

Some anti-inflammatory foods have nutrients and enzymes that help the digestive process and the uptake of nutrients.

To give you an example, ginger and turmeric can help ease stomach pain and encourage gut motility, which can be helpful for people with IBS. (Jafarzadeh et al., 2022).

Fermented foods like yoghurt, kefir, and pickles also have probiotics, which help the digestive system work better by adding good bacteria to the gut. (Harvard Health).

8. To Protect Gut Barrier Function

The gut barrier keeps dangerous things out of the bloodstream, like bacteria and toxins. IBD and other diseases that cause chronic inflammation can weaken the gut barrier, allowing more food to pass through (leaky gut). (Aleman et al., 2023).

Anti-inflammatory foods, like those high in omega-3 fatty acids (found in fatty fish and flaxseeds) and glutamine (found in bone broth), help strengthen the gut barrier and lower intestinal permeability. This lowers the risk of inflammatory responses and improves gut disorder symptoms. (Zivkovic et al., 2014).

When you eat a range of anti-inflammatory foods, you can seriously improve your gut health and ease the symptoms of many diseases, you can read a lot more about these foods on this website.

Top 21 Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet is essential for supporting overall health and well-being. These foods are rich in antioxidants, healthy fats, and essential nutrients that help reduce inflammation at the cellular level.

A diet that emphasises fresh vegetables, fruits, and fatty fish like salmon, as well as nuts, seeds, and whole grains, can significantly lower inflammation in the body. These foods work synergistically to neutralise harmful free radicals, support a healthy immune response, and maintain balanced blood sugar levels.

By consistently choosing anti-inflammatory foods, you can promote long-term health and reduce the risk of chronic diseases linked to inflammation, such as heart disease, arthritis, and diabetes.

Here are the top 21 anti-inflammatory foods:

Animal Protein
Avocados
Berries (such as blueberries, strawberries, and raspberries)
Bone Broth
Chocolate (dark, at least 70% cacao)
Citrus Fruits (such as oranges, lemons, and grapefruits)
Cruciferous Vegetables (such as broccoli, cauliflower, and Brussels sprouts)
Fermented Foods (such as sauerkraut, kimchi, yogurt, and kefir)
Fruit
Garlic
Green Tea
Healthy Fats (such as olive oil, nuts, and seeds)
Herbs and Spices (such as turmeric, ginger, and cinnamon)
Legumes and Beans
Mushrooms (such as shiitake, maitake, and reishi)
Seafood (such as salmon, sardines, and mackerel)
Sea Vegetables (such as nori, kelp, and dulse)
Vegetables
Water (if you drink it daily)
Whole Grains (such as oats, quinoa, and brown rice)
Whole Soy Foods (such as tofu, tempeh, and edamame)

A hen standing next to a basket full of eggs.

1. Animal Protein

High quality natural cheese (especially goat’s cheese) and yogurt (Greek, naturally soured, no artificial sugars or fruit, etc.), free-range eggs, free-range poultry, free-range turkey, and grass-fed lean lamb meat.

A study found chicken soup to alleviate immune suppression by improving peripheral blood levels, increasing lymphocytes, and stimulating the secretion of several anti-inflammatory agents. (Li et al., 2022)
Reduce consumption of beef, it is more pro-inflammatory than white meats or lamb. Studies show that high red meat consumption increases our CRP blood levels (C-reactive protein, an inflammatory marker). (Wang et al., 2022)

If you eat chicken, choose organic, cage-free chicken because the meat will be free of antibiotic residues. Use organic dairy products moderately, especially fresh yogurt and natural cheeses such as Emmental, Edam, Jarlsberg and Parmesan. If you eat eggs, always choose organic eggs from free-range chickens.

Here are a few anti-inflammatory benefits of animal protein:

High in Essential Amino Acids: Animal proteins provide all nine essential amino acids, which are vital for tissue repair and immune function. Amino acids like leucine and arginine play a crucial role in reducing inflammation by supporting muscle recovery, regulating immune responses, and promoting the production of anti-inflammatory molecules. (Ling et al., 2023)
Rich in Omega-3 Fatty Acids: Certain animal proteins, particularly fatty fish like salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These healthy fats are well-known for their potent anti-inflammatory effects, helping to reduce chronic inflammation, support heart health, and protect against inflammatory conditions like arthritis. (Zivkovic et al., 2011)
Bioavailable Nutrients: Animal proteins are a rich source of bioavailable nutrients such as zinc, iron, and vitamin B12. These nutrients are essential for maintaining a healthy immune system and reducing inflammation. Zinc, for example, plays a critical role in modulating immune responses and has been shown to reduce oxidative stress, a key contributor to inflammation. (Geiker et al., 2021)
Support for Muscle Mass: Maintaining healthy muscle mass is important for reducing inflammation, as muscle tissue helps to regulate metabolic processes and prevent the accumulation of inflammatory fat tissue. Animal proteins provide the necessary building blocks to support muscle growth and maintenance, which can help reduce inflammation associated with obesity and metabolic disorders. (Carbone et al., 2021)

A whole avocado next to two avocado halves, one with a pit and one without, showcases an ideal choice for the anti Candida diet on a pristine white background.

2. Avocados

Avocados are more than just a delicious addition to your meals—they are a nutritional powerhouse with remarkable anti-inflammatory benefits. Rich in heart-healthy monounsaturated fats, fiber, and a variety of essential vitamins and minerals, avocados support overall health while actively helping to reduce inflammation in the body.

Their high antioxidant content, including vitamins C and E, helps neutralise harmful free radicals, while their fiber promotes a healthy gut microbiome, both of which are key to managing chronic inflammation.

By incorporating avocados into your diet, you can not only enhance the flavor of your meals but also protect yourself against chronic diseases, improve heart health, and support your body’s natural inflammatory response.

Here are a few anti-inflammatory benefits of avocados:

Rich in Monounsaturated Fats: Avocados are high in heart-healthy monounsaturated fats, particularly oleic acid, which has been shown to reduce inflammation. These fats help lower the levels of inflammatory markers in the body, promoting overall health and reducing the risk of chronic inflammatory diseases. (Cheng et al., 2023)
Packed with Antioxidants: Avocados contain powerful antioxidants, including vitamins C and E, which help neutralise free radicals and reduce oxidative stress. This antioxidant activity is crucial in lowering inflammation and protecting the body’s cells from damage. (Dreher et al., 2013)
High in Fiber: The fiber in avocados supports gut health by promoting the growth of beneficial bacteria. A healthy gut microbiome plays a key role in regulating the body’s inflammatory response, helping to prevent chronic inflammation. (Thompson et al., 2021)
Rich in Potassium: Avocados are an excellent source of potassium, a mineral that helps balance sodium levels in the body and reduce blood pressure. By maintaining healthy blood pressure, potassium indirectly contributes to lowering inflammation and reducing the risk of inflammatory conditions like heart disease. (Dreher et al., 2013)
Contains Phytochemicals: Avocados are rich in phytochemicals, such as carotenoids and phytosterols, which have anti-inflammatory properties. These compounds help reduce inflammation in the body, supporting overall health and well-being. (Bhuyan et al., 2019)

A pile of assorted berries including strawberries, blueberries, raspberries, blackberries, and small red berries against a white background.

3. Berries

Berries, such as blueberries, strawberries, and raspberries, offer several anti-inflammatory benefits due to their high content of antioxidants, particularly anthocyanins.

Berries, rich in polyphenols, can treat diseases by targeting oxidative stress and inflammation, common causes of diabetes, neurological, cardiovascular diseases, and cancer. (Golovinskaia et al., 2021)

These powerful compounds help reduce oxidative stress and inflammation in the body by neutralizing free radicals. Additionally, berries are rich in fibre, which supports gut health and helps regulate blood sugar levels, further reducing inflammation.

Their low glycemic index also makes them an excellent choice for maintaining stable blood sugar, thereby minimising insulin spikes that can trigger inflammatory responses.

Regular consumption of berries has been linked to reduced markers of inflammation and a lower risk of chronic diseases.

Rich in Antioxidants: Berries contain high levels of anthocyanins and other antioxidants that help neutralise free radicals, reducing oxidative stress and inflammation. (Mattioli et al., 2020)
Supports Gut Health: The fiber in berries promotes a healthy gut microbiome, which plays a key role in managing inflammation throughout the body. Many studies show dietary fiber intake is inexorably linked to the gut microbiome leading to the reduction of inflammation. (Zhang et al., 2022)
Regulates Blood Sugar: Berries have a low glycemic index, helping to maintain stable blood sugar levels and prevent insulin spikes that can trigger inflammation. (Calvano et al., 2019)
Lowers Inflammatory Markers: Regular consumption of berries has been associated with reduced levels of inflammatory markers, such as CRP (C-reactive protein), helping to lower the risk of chronic diseases. (Helm et al., 2024)
Boosts Immune Function: The vitamins and antioxidants in berries help strengthen the immune system, promoting an anti-inflammatory response in the body. (Vahapoglu et al., 2022)

A pot filled with broth and large pieces of bone with marrow visible.

4. Bone Broth

Bone broth is more than just a comforting, savory drink; it’s a powerful ally in the fight against chronic inflammation. This traditional remedy, made by simmering animal bones and connective tissues for hours, extracts a wealth of nutrients that are essential for reducing inflammation and promoting overall health.

Rich in collagen, gelatin, and amino acids, bone broth helps to repair the gut lining, ease joint discomfort, and support the immune system’s balance. Its high concentration of minerals like calcium, magnesium, and phosphorus also contributes to its anti-inflammatory effects, making it an invaluable addition to any diet focused on reducing inflammation and enhancing long-term wellness.

Whether enjoyed on its own or as a base for soups and stews, bone broth is a simple, effective way to nourish your body and protect against the harmful effects of inflammation. One recent study found the consumption of bone broth could be a natural and low-cost alternative with results as effective as those obtained through gene and pharmaceutical drug treatments. (Mar-Solís et al., 2021)

Here are a 4 anti-inflammatory benefits of bone broth:

Rich in Collagen and Gelatin: Bone broth is packed with collagen and gelatin, known to support joint health by reducing inflammation and promoting the repair of damaged tissues. They help to soothe the lining of the digestive tract, reducing inflammation in the gut, which is crucial for overall health. (Xing et al., 2022)
High in Amino Acids: Bone broth contains amino acids like glycine and proline, which have strong anti-inflammatory properties. Glycine, in particular, helps regulate the immune system and decrease the production of pro-inflammatory molecules, aiding in the reduction of inflammation. (Aguayo-Cerón et al., 2023)
Nutrient-Dense: The slow-cooking process used to make bone broth extracts essential minerals like calcium, magnesium, and phosphorus. These nutrients are critical for reducing inflammation, supporting bone health, and maintaining a balanced immune response. (Weyh et al., 2022)
Gut Health Support: A healthy gut is key to controlling inflammation, and bone broth supports this by nourishing the gut lining and promoting the growth of beneficial bacteria. A well-functioning gut barrier helps prevent the leakage of toxins and inflammatory agents into the bloodstream, which can trigger systemic inflammation. (Vincenzo et al., 2023)
Non-Toxic: Some may be concerned about bone broth containing toxins like heavy metals. Studies show the risks that are associated with the ingestion of heavy metals such as lead and cadmium in broth are minimal because the levels were in the ranges of a few micrograms per serving. (Hsu et al., 2017)

Stack of four dark chocolate pieces with chocolate shavings scattered around them against a white background.

5. Chocolate

Consume unsweetened dark chocolate, but very sparingly. Dark chocolate contains polyphenols with good levels of antioxidant activity that are known to reduce inflammation in our body.(Magrone et al., 2017).

Dark chocolate, especially varieties with a high cocoa content, is not only a delicious treat but also a potent source of anti-inflammatory benefits. Choose a minimum of 70 percent pure cocoa dark chocolate.

Rich in flavonoids, particularly epicatechin, dark chocolate helps reduce inflammation and support heart health by improving blood flow and reducing oxidative stress. The powerful antioxidants found in dark chocolate can also help neutralise harmful free radicals, protecting the body from cellular damage and chronic inflammation.

Moreover, the magnesium and other minerals present in dark chocolate further contribute to its anti-inflammatory effects, making it a surprisingly healthy addition to a balanced diet.

Including dark chocolate as part of a healthy lifestyle can provide a natural way to combat inflammation while satisfying your sweet tooth. When consumed in moderation, it can play a role in reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers by combating inflammation at the cellular level. For those looking to indulge mindfully, dark chocolate offers a delicious and health-boosting option.

Here are a 5 anti-inflammatory benefits of dark chocolate:

Rich in Flavonoids: Dark chocolate is loaded with flavonoids, particularly epicatechin, which help reduce inflammation and improve vascular health by enhancing blood flow and lowering oxidative stress. (Katz et al., 2011)
Powerful Antioxidants: The high antioxidant content in dark chocolate helps neutralize free radicals, protecting cells from damage and reducing chronic inflammation. (Samamta et al., 2022)
Supports Heart Health: Regular consumption of dark chocolate has been linked to lower blood pressure and improved cholesterol levels, both of which contribute to reduced inflammation and better heart health. (Allen et al., 2008)
Contains Magnesium: Dark chocolate is a good source of magnesium, a mineral known for its anti-inflammatory properties and its role in muscle relaxation and stress reduction. (Edo et al., 2023)
Lowers Inflammatory Markers: Studies have shown that dark chocolate can reduce levels of C-reactive protein (CRP), a key marker of inflammation, helping to lower the risk of chronic inflammatory diseases. (Katz et al., 2011)

A group of whole oranges and halved grapefruits, perfect for a candida detox diet, are beautifully displayed on a black round surface. The grapefruits feature both red and yellow-fleshed varieties, adding vibrant contrasts to the arrangement.

6. Citrus Fruit

Citrus fruits, including oranges, lemons, limes, and grapefruits, are not only refreshing and flavorful but also packed with potent anti-inflammatory benefits. Rich in vitamin C, citrus fruits play a critical role in reducing inflammation by supporting the immune system and neutralizing free radicals that can cause cellular damage.

The flavonoids found in citrus fruits, such as hesperidin and quercetin, further enhance their anti-inflammatory properties by helping to reduce oxidative stress and lower levels of inflammation throughout the body. Additionally, their natural fibre content supports digestive health, which is closely linked to the body’s overall inflammatory response.

Incorporating citrus fruits into your diet is an easy and delicious way to harness their anti-inflammatory power. Whether enjoyed as a snack, added to salads, or squeezed into a refreshing beverage, these fruits can help protect against chronic inflammation and promote overall health.

The combination of vitamins, antioxidants, and fibre makes citrus fruits a valuable addition to any anti-inflammatory diet, helping to lower the risk of chronic diseases such as heart disease, diabetes, and arthritis.

Here are a 5 anti-inflammatory benefits of citrus fruits:

High in Vitamin C: Citrus fruits are excellent sources of vitamin C, which helps reduce inflammation by boosting the immune system and acting as a powerful antioxidant. (Carr et al., 2017)
Rich in Flavonoids: Compounds like hesperidin and quercetin in citrus fruits help reduce oxidative stress and lower inflammation by combating free radicals. (Borghi et al., 2023)
Supports Digestive Health: The fibre in citrus fruits promotes a healthy gut, which is essential for managing inflammation throughout the body. High-fibre fruits act as a prebiotic in our gut, contributing to a boost in healthy gut bacteria. (Guan et al., 2021)
Lowers Inflammatory Markers: Regular consumption of citrus fruits has been linked to reduced levels of CRP (C-reactive protein) and other markers of inflammation. (Holt et al., 2010)
Improves Heart Health: The anti-inflammatory properties of citrus fruits contribute to better heart health by reducing cholesterol levels and improving blood pressure. (Mahmoud et al., 2019)

Two fresh broccoli heads with green florets and thick stems, placed on a white background.

7. Cruciferous Vegetables

Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are nutritional powerhouses that offer significant anti-inflammatory benefits. These vegetables are sky-high in vitamins, minerals, and antioxidants, including sulforaphane, a compound known for its potent anti-inflammatory effects.

Sulforaphane helps reduce inflammation by neutralising harmful free radicals and supporting the body’s natural detoxification processes. In addition to sulforaphane, cruciferous vegetables are packed with fiber, which supports gut health and helps regulate the immune system, further reducing inflammation throughout the body.

Incorporating cruciferous vegetables into your diet is a delicious and effective way to combat chronic inflammation. Whether steamed, roasted, or enjoyed raw in salads, these vegetables can help protect against a range of inflammatory-related conditions, including heart disease, cancer, and arthritis.

Their unique combination of phytonutrients and fibre makes them an essential component of any anti-inflammatory diet, promoting overall health and well-being.

Here are a few anti-inflammatory benefits of cruciferous vegetables:

Reduces Inflammatory Markers: Regular consumption of cruciferous vegetables has been linked to lower levels of inflammatory markers, such as CRP, helping to reduce the risk of chronic diseases. (Jiang et al., 2015)
Rich in Sulforaphane: Cruciferous vegetables contain sulforaphane, a powerful antioxidant that neutralizes free radicals and reduces inflammation at the cellular level. (Ruhee et al., 2020)
Supports Detoxification: The cruciferous vegetables aid the body’s natural detoxification processes, helping to eliminate toxins that can contribute to chronic inflammation. (Manchali et al., 2012)
High in Fibre: The high fibre content in cruciferous vegetables promotes gut health, which plays a key role in managing inflammation and supporting a balanced immune response. (Shahinozzaman et al., 2021)
Packed with Vitamins and Minerals: Cruciferous vegetables are excellent sources of vitamins C and K, both of which have anti-inflammatory properties and support overall health. (Oregon State University)

Hands holding a glass jar filled with shredded cabbage and carrots, likely prepared for fermentation. A cutting board and kitchen utensils are visible in the background.

8. Fermented Foods

Fermented foods, such as yogurt, kefir, kvass, sauerkraut, kimchi, and miso, have long been celebrated for their impressive health benefits, particularly when it comes to reducing inflammation. These foods are rich in probiotics, the beneficial bacteria that support a healthy gut microbiome. Fermented vegetables and beverages are gaining attention for their natural anti-inflammatory properties. They are known as functional foods with nutritional and therapeutic effects against chronic disorders. (Paul et al., 2023)

A well-balanced gut microbiome plays a critical role in modulating the immune system and reducing inflammation throughout the body. (Zhao et al., 2023)

The fermentation process also enhances the bioavailability of nutrients, making it easier for the body to absorb essential vitamins, minerals, and antioxidants that help combat inflammation.

Incorporating fermented foods into your daily diet can be a powerful tool in managing chronic inflammation. By promoting a healthy gut environment, fermented foods help to reduce inflammatory responses, protect against autoimmune diseases, and support overall digestive health. Whether you enjoy them as a side dish, a condiment, or a snack, fermented foods offer a delicious and natural way to enhance your body’s ability to fight inflammation and maintain optimal health.

Here are a few anti-inflammatory benefits of fermented foods:

Protects Against Autoimmune Diseases: By promoting gut health and reducing systemic inflammation, fermented foods can help lower the risk of autoimmune conditions such as rheumatoid arthritis and inflammatory bowel disease. (Shahbazi et al., 2021)
Rich in Probiotics: Fermented foods are loaded with beneficial bacteria that support a healthy gut microbiome, which plays a crucial role in reducing inflammation throughout the body. (Leeuwendaal et al., 2022)
Enhances Nutrient Absorption: The fermentation process increases the bioavailability of anti-inflammatory nutrients, such as vitamins B and K, making them easier for the body to absorb and utilize. (Xiang et al., 2019)
Supports Immune Function: A balanced gut microbiome, supported by regular consumption of fermented foods, helps regulate the immune system and prevent overactive inflammatory responses. (Gill et al., 2021)
Reduces Gut Inflammation: Fermented foods help maintain a healthy intestinal lining, reducing the risk of leaky gut syndrome and the chronic inflammation that can result from it. (Aleman et al., 2023)

Here are a few anti-inflammatory benefits of fruit:

A colorful assortment of fresh fruits including grapes, bananas, strawberries, kiwi, mango, peaches, and a pineapple. This delightful mix features some of the best anti-inflammatory foods to help support your wellness.

9. Fruit

Healthiest choices: Avocado, raspberries, blueberries, strawberries, blackberries, cherries, grapefruit, pomegranates, green apples, and kiwi fruit.

These fruits are lower in glycemic load (low sugar) than most fruits and won’t affect your blood sugar too much. They also won’t encourage any Candida yeast infection from proliferating.

Fresh fruits are very good sources of both flavonoids and carotenoids which have an excellent antioxidant as well as anti-inflammatory activity. (Majdan et al., 2022).

Always choose fruit that is brightly coloured and fresh in season or frozen. Buy organic fruit when you can, commercial fruits are often sprayed with insecticides, I’d recommend you avoid them.

Here are a few anti-inflammatory benefits of fruit:

Abundant in Antioxidants: Fruits are rich in antioxidants like vitamin C, flavonoids, and polyphenols, which help combat oxidative stress and neutralize free radicals. This antioxidant activity is essential for reducing inflammation and protecting cells from damage that can lead to chronic inflammatory conditions. (Rudrapal et al., 2022)
High in Fiber: Many fruits, such as apples, berries, and pears, are excellent sources of dietary fiber. Fiber not only supports digestive health by promoting regular bowel movements but also plays a key role in reducing inflammation by feeding beneficial gut bacteria, which in turn produce short-chain fatty acids with anti-inflammatory properties. (Ioniță-Mîndrican et al., 2022)
Contains Natural Anti-Inflammatory Compounds: Fruits like berries, cherries, and citrus fruits contain specific compounds such as anthocyanins, quercetin, and hesperidin, which have been shown to reduce inflammation. These natural compounds help lower levels of inflammatory markers in the body and can alleviate symptoms of conditions like arthritis and heart disease. (Majdan et al., 2022)
Low Glycemic Options: Many fruits, especially those high in fiber and low in sugar, have a low glycemic index, meaning they help maintain stable blood sugar levels. Stabilizing blood sugar is important for reducing inflammation, as blood sugar spikes can lead to the production of pro-inflammatory molecules. (Jenkins et al., 2011)
Hydration and Nutrient-Rich: Fruits are often high in water content, which helps keep the body hydrated—a critical factor in reducing inflammation. Additionally, fruits provide essential vitamins and minerals that support immune function and help regulate inflammatory processes throughout the body. (Dreher 2018)

Two heads of garlic with segments (cloves) still attached on a white background.

10. Garlic

Garlic, often celebrated for its robust flavour and versatile use in cooking, is also a powerful ally in combating inflammation. This humble bulb contains a range of bioactive compounds, such as allicin, which have been extensively studied for their anti-inflammatory effects.

Regular consumption of garlic can help modulate our body’s inflammatory response, providing relief from chronic inflammation and potentially reducing the risk of associated diseases.

The anti-inflammatory benefits of garlic extend well beyond its culinary appeal. Its active compounds have been shown to influence various inflammatory pathways, making it a valuable addition to any health-conscious diet. Incorporating garlic into our meals can support overall health by addressing inflammation at its core.

Here are a few anti-inflammatory benefits of fruit:

Allicin Content: Garlic contains allicin, a sulphur compound with potent anti-inflammatory properties. Allicin helps reduce the production of pro-inflammatory cytokines, which play a key role in the inflammatory process. (Sánchez-Gloria et al., 2022)
Reduction of Inflammatory Markers: Studies have shown that garlic can lower levels of inflammatory markers such as C-reactive protein (CRP), which is associated with chronic inflammation and various inflammatory diseases. (Manije et al., 2019)
Antioxidant Effects: Garlic is rich in antioxidants, which help neutralize free radicals and reduce oxidative stress. This antioxidant activity can help diminish inflammation and protect cells from damage. (Capasso 2013)
Modulation of Inflammatory Pathways: Garlic has been found to influence several inflammatory pathways, including the inhibition of nuclear factor-kappa B (NF-kB) and the activation of peroxisome proliferator-activated receptors (PPARs), both of which play a role in regulating inflammation. (Arreola et al., 2015)
Support for Immune Health: By enhancing immune function, garlic helps the body combat infections and inflammation more effectively. Its immune-boosting properties can further contribute to reducing inflammation and improving overall health. (NIH)

Spoonful of green powder next to a bowl and a glass of green liquid on a blue textured surface.

11. Green Tea

Tea, particularly green tea and its premium form, matcha, is renowned for its health benefits, including its powerful anti-inflammatory properties. Rich in catechins—antioxidant compounds that significantly reduce inflammation—green tea provides a natural and effective way to support overall health. High-quality green tea, when brewed properly, can deliver maximum taste and health benefits, contributing to a reduction in chronic inflammation and promoting overall well-being.

Matcha green tea, known for its high concentration of catechins, stands out as an exceptional choice for those seeking to minimise inflammation (Kochman et al., 2021).

Choose white, green, or oolong tea. Consuming green tea regularly can aid in managing inflammation, thanks to its potent compounds that help neutralise free radicals and modulate inflammatory responses.

Here are a few anti-inflammatory benefits of green tea:

Rich in Catechins: Green tea is abundant in catechins, particularly epigallocatechin gallate (EGCG), which have strong anti-inflammatory effects. These compounds help inhibit inflammatory processes at the cellular level, reducing inflammation throughout the body. (Musial et al., 2020)
Reduction of Inflammatory Markers: Studies have demonstrated that green tea can lower levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6), which are associated with chronic inflammation and various inflammatory diseases. (de Oliveira Assis et al., 2024)
Antioxidant Activity: The antioxidants in green tea help neutralise free radicals, thereby reducing oxidative stress. This reduction in oxidative stress can lead to decreased inflammation and protect cells from damage. (Nugala et al., 2012)
Modulation of Inflammatory Pathways: Green tea catechins influence key inflammatory pathways, including the suppression of nuclear factor-kappa B (NF-kB) and the inhibition of pro-inflammatory cytokines, helping to manage and reduce inflammation. (Kim et al., 2022)
Enhanced Metabolic Health: Green tea has been shown to improve metabolic health, which can indirectly reduce inflammation. By supporting healthy metabolism and weight management, green tea helps mitigate inflammation associated with obesity and metabolic syndrome. (Yang et al., 2015)

Glass bottle of oil with whole and halved avocado on a white background.

12. Healthy Fats

A recent study mentions that dietary fats have a major impact on our health, and that a growing body of evidence suggests that inflammatory status should be included as one of the characteristics for which dietary fats are evaluated relative to their impact on our health. (Fritsche 2015).

For cooking, I’ve always recommend using EVOO (extra-virgin olive oil) and expeller-pressed (cold-pressed) organic oils like sesame seed oil, non-GMO sunflower oil, and coconut oil. Other sources of healthy fats include walnuts, macadamia nuts, avocados, and flaxseeds (freshly-ground), sunflower and pumpkin seeds, and even ground hemp seeds.

Omega-3 fats are found especially in cold-water oily fish, walnuts, and omega-3 enriched eggs. Organic, cold-pressed, (high-oleic) safflower or sunflower oils may also be used, as well as walnut, avocado, macadamia and hazelnut oils in salads and dark roasted sesame oil as a flavouring for soups and Asian stir-fry meals.
You’ll find healthy fats are rich in either mono-unsaturated or omega-3 fatty acids. Extra-virgin olive oil is rich in polyphenols with a high antioxidant activity and other nut and seed oils like contain small fractions of omega-3 and omega-6 fatty acids. Avoid blended vegetable oils in clear plastic bottles. Buy and store oils in glass, preferably buy fresh oils and store cool and dark and consume within several months.

Here are a few anti-inflammatory benefits of healthy fats:

Rich in Omega-3 Fatty Acids: Healthy fats, particularly those found in fatty fish, flaxseeds, and walnuts, are high in omega-3 fatty acids. Omega-3s are powerful anti-inflammatory agents that help reduce the production of inflammatory molecules like cytokines and eicosanoids, which can contribute to chronic inflammation and conditions such as heart disease and arthritis. (Harvard Health)
Support for Cell Membrane Health: Healthy fats, especially monounsaturated fats found in olive oil and avocados, help maintain the integrity and flexibility of cell membranes. Strong, healthy cell membranes are better equipped to resist inflammation, as they can regulate the entry and exit of inflammatory substances and support overall cellular function. (Coniglio et al., 2023)
Promotion of Heart Health: Consuming healthy fats, particularly those from sources like olive oil and nuts, can reduce levels of harmful LDL cholesterol and increase levels of protective HDL cholesterol. This balance is important for reducing inflammation in the cardiovascular system, lowering the risk of heart disease and improving overall heart health. (Feingold 2024)
Support for Hormone Balance: Healthy fats play a crucial role in the production and regulation of hormones, many of which influence inflammatory processes. Balanced hormone levels are key to managing inflammation, as imbalances can lead to increased production of inflammatory substances. (Mazza et al., 2024)
Enhanced Absorption of Anti-Inflammatory Nutrients: Certain vitamins and antioxidants, such as vitamins A, D, E, and K, are fat-soluble, meaning they require dietary fat for proper absorption. Healthy fats improve the absorption of these nutrients, which are essential for reducing inflammation and supporting immune function. (Albahrani et al., 2016)

Various spices and herbs displayed in containers at a market stall, with labels indicating their names such as saffron, curry, lavender, and incense. Some items are marked as beneficial for an anti candida diet. Scoops are placed in some of the containers.

13. Herbs and Spices

Herbs and spices are not just flavor enhancers; they are potent natural remedies that can significantly reduce inflammation. Garlic, turmeric, ginger (both dried and fresh), basil, cinnamon, rosemary, and thyme are some of the most effective anti-inflammatory agents available.

These ingredients are rich in bioactive compounds that help manage inflammation and support overall health. For example, turmeric has received considerable attention due to its high curcumin content, a compound known for its powerful anti-inflammatory properties. According to a recent study by Kunnumakkara et al. (2018), spice-derived compounds can interact with multiple targets and alter dysregulated inflammatory pathways, thereby mitigating chronic disease symptoms.

Using these herbs and spices generously in your daily meals is an excellent way to naturally combat inflammation. Garlic’s anti-fungal properties, combined with the anti-inflammatory powers of turmeric and ginger, make these ingredients indispensable in any anti-inflammatory diet. By incorporating a variety of these herbs and spices, you can help your body manage inflammation and support long-term health.

Here are a few anti-inflammatory benefits of healthy fats:

Turmeric (Curcumin): Turmeric contains curcumin, a potent anti-inflammatory compound that inhibits key inflammatory pathways, such as NF-kB, reducing inflammation associated with chronic conditions like arthritis and heart disease. (Peng et al., 2021)
Ginger: Both fresh and dried ginger contain gingerols and shogaols, compounds that have been shown to reduce inflammation and oxidative stress, helping to alleviate symptoms of inflammatory diseases and improve overall well-being. (Ballester et al., 2022)
Garlic: Garlic is not only anti-fungal but also possesses anti-inflammatory properties. Allicin, the active compound in garlic, can reduce inflammation by inhibiting the production of pro-inflammatory cytokines. (Shang et al., 2019)
Cinnamon: Cinnamon is rich in cinnamaldehyde, which has anti-inflammatory effects. It can help reduce markers of inflammation and improve insulin sensitivity, making it beneficial for managing conditions like diabetes. (Silva et al., 2022)
Rosemary and Thyme: These Mediterranean herbs are packed with antioxidants and anti-inflammatory compounds, such as rosmarinic acid and thymol, which can reduce inflammation and protect against oxidative damage. (Halat et al., 2022)

Various legumes, including white beans, chickpeas, kidney beans, green peas, lentils, and split peas, displayed in wooden spoons on a white surface—ideal options for an anti-candida diet.

14. Legumes and Beans

Even though legumes are a good source of protein, carbs, vitamins, and minerals, they are also good for our health in other ways. Up until now, research has focused on bioactive compounds found in legumes as an alternative to drugs used to treat a number of chronic inflammatory illnesses.

Soybean and bean are the only legumes that have been studied for their anti-inflammatory bioactive molecules. Less research has been done on legumes like lupin, alfalfa, lentil, pea, and chickpea, and only a few of those studies have looked at how they might help reduce inflammation. (Juárez-Chairez et al., 2022)

Your best anti-inflammatory bean choices are adzuki, black beans, adzuki, chickpeas (Garbanzo), lentils and black-eyed peas. Beans are a low-inflammatory source of high-quality protein as well as magnesium, potassium, folic acid, as well as soluble fibre.

They are a superb low-GI food. It is best to eat them very well cooked, and you can consume them either whole or pureed into spreads like hummus (chickpeas). If you buy them dried like me, soak them overnight first. That way you’ll remove anti-nutrients like lectins and reduce excess gas production in your gut.

Here are a few anti-inflammatory benefits of legumes and beans:

Rich in Fiber and Prebiotic: Legumes and beans are excellent sources of dietary fiber, particularly soluble fiber, which helps promote gut health by feeding beneficial bacteria. A healthy gut microbiome is crucial for reducing inflammation, as it helps prevent the release of inflammatory compounds into the bloodstream. (Kadyan et al., 2022)
High in Plant-Based Protein: The plant-based proteins found in legumes and beans provide essential amino acids that support tissue repair and immune function. These proteins can help reduce inflammation by promoting muscle recovery and balancing the body’s inflammatory response. (Hertzler et al., 2020)
Packed with Antioxidants: Legumes and beans are rich in antioxidants such as polyphenols and flavonoids, which help combat oxidative stress and reduce inflammation. These antioxidants protect cells from damage and lower the risk of chronic inflammatory conditions like heart disease and diabetes. (Rahaman et al., 2023)
Low Glycemic Impact: Legumes and beans have a low glycemic index, causing a slower, more gradual increase in blood sugar levels. Maintaining stable blood sugar is important for controlling inflammation, as spikes in blood sugar can trigger the release of pro-inflammatory cytokines. (Jenkins et al., 2012)
Source of Anti-Inflammatory Nutrients: Legumes and beans are also good sources of anti-inflammatory nutrients like magnesium, potassium, and folate. Magnesium, in particular, has been shown to help regulate the body’s inflammatory response, while potassium helps balance electrolytes and reduce inflammation. (Mullins et al., 2021)

A variety of mushrooms are spread out on a wooden surface, showcasing different shapes, sizes, and colors—including white, brown, orange, and red hues—making them one of the top 20 anti inflammatory foods.

15. Mushrooms

Mushrooms are a nutritional powerhouse that offers an impressive range of health benefits, particularly in reducing inflammation and supporting immune function. These fungi are low in calories yet rich in essential nutrients, including all the B vitamins, copper, and selenium, which are often challenging to obtain through diet alone.

For those managing Candida, mushrooms can be consumed, especially Asian varieties, but it’s best to cook them well and moderate the intake of common commercial mushrooms.

The best mushrooms are shiitake, maitake, enokidake, and oyster mushrooms. Yes, you can eat mushrooms if you have Candida, but cook them well and reduce your consumption of common commercial mushrooms, go more for the Asian mushroom varieties like shiitake. You can read here about medical mycology.

Anti-Inflammatory Properties of Mushrooms:

Rich in Anti-Inflammatory Compounds: Mushrooms are loaded with bioactive compounds like polysaccharides, phenolic compounds, and terpenoids, which have strong anti-inflammatory effects. These compounds help reduce inflammation by modulating the body’s immune response and inhibiting inflammatory pathways. (Moro et al., 2012)
Antioxidative Properties: The antioxidative compounds found in mushrooms, such as selenium and ergothioneine, protect cells from oxidative stress and reduce inflammation at the cellular level, lowering the risk of chronic inflammatory conditions. (Liuzzi et al., 2023)
Immune System Support: Mushrooms enhance immune function through their immuno-modulating properties, particularly by boosting the activity of natural killer cells and macrophages, which play a crucial role in managing inflammation and preventing chronic diseases. According to Neigo et al. (2021),
Reduction in Cancer Risk: Regular consumption of mushrooms, particularly varieties like shiitake and maitake, has been associated with a lower risk of cancer due to their anti-inflammatory and immune-boosting properties. Medicinal mushroom intake has been linked to lower rates of cancer and reduced risk of all-cause mortality, according to a meta-analysis by Ba et al. (2021).
Support for Gut Health: Mushrooms contain prebiotic fibers that promote the growth of beneficial gut bacteria, which in turn helps manage inflammation and maintain a healthy gut environment, crucial for overall health and well-being. (Yu et al., 2023)
Antimicrobial: According to a recent study, medicinal mushrooms have important health benefits and exhibit a broad spectrum of pharmacological activities, including antiallergic, antibacterial, antifungal, anti-inflammatory, antioxidative, antiviral, cytotoxic, immunomodulating, anti-depressive, blood fat lowering, antidiabetic, digestive, liver-protective, nervous system-protective, kidney-protective, bone-protective, and blood-pressure lowering activities. (Venturella et al., 2021).

Two raw salmon fillets with visible marbling are placed against a white background.

16. Seafood

Seafood is not only a delicious and versatile component of a healthy diet but also a potent source of anti-inflammatory nutrients. Rich in omega-3 fatty acids, antioxidants, and essential vitamins, seafood plays a significant role in reducing chronic inflammation and supporting overall health.

Whether it’s fatty fish like salmon or shellfish like shrimp, seafood offers unique benefits that help lower the risk of inflammatory diseases, protect heart and brain health, and enhance immune function. Incorporating a variety of seafood into your diet is a natural and effective way to combat inflammation and promote long-term wellness.

Wild Alaskan salmon (especially sockeye), mackerel, herring, and sardines. Oily fish are rich in omega-3 fats, which has strong anti-inflammatory activity. Researchers discovered that people consuming salmon (or fish oil omega-3 supplements) experienced reductions in the inflammatory marker C-reactive protein (CRP)., (Lankinen et al., 2019), (Kavyani et al., 2022).

If you don’t like eating fish, then take an omega-3 fish oil supplement that provides both EPA and DHA. Take one capsule two to three times daily with your meals.

Here are a few anti-inflammatory benefits of seafood:

Rich in Omega-3 Fatty Acids: Seafood, particularly fatty fish like salmon, mackerel, and sardines, is one of the best sources of omega-3 fatty acids. These healthy fats, including EPA and DHA, are powerful anti-inflammatories that help reduce chronic inflammation, lower the risk of heart disease, and alleviate symptoms of inflammatory conditions like arthritis. (Ye et al., 2018)
High in Antioxidants: Many types of seafood, such as shrimp and shellfish, are rich in antioxidants like selenium and astaxanthin. These antioxidants help protect cells from oxidative stress, a major driver of inflammation, thereby reducing the risk of chronic diseases related to inflammation. (Yaqoob et al., 2022)
Source of Anti-Inflammatory Nutrients: Seafood provides essential nutrients like vitamin D, zinc, and iodine, which play a critical role in modulating immune function and reducing inflammation. Vitamin D, found in fatty fish, is particularly important for controlling inflammatory responses and maintaining overall immune health. (Laing et al., 2020)
Supports Healthy Brain Function: The omega-3 fatty acids in seafood not only reduce inflammation but also support brain health by protecting against neuroinflammation. This is beneficial in reducing the risk of cognitive decline and inflammatory brain disorders like Alzheimer’s disease. (Thomas et al., 2015)

A pile of fresh, green seaweed on a white background.

17. Sea Vegetables

Sea vegetables, often overlooked in Western diets, are a powerhouse of nutrients and bioactive compounds that offer significant health benefits.

Among the various types of seaweeds, kombu, nori, hijiki, wakame, dulse, and kelp stand out for their exceptional mineral content, including iodine, which plays a crucial role in maintaining thyroid and immune system health.

Beyond their mineral richness, sea vegetables are gaining attention for their potent anti-inflammatory properties. Research has shown that these marine plants are a rich source of bioactive compounds, including phenolic compounds, polysaccharides, glycoproteins, polypeptides, terpenoids, and alkaloids, all of which contribute to their ability to combat inflammation effectively.

Here are a few anti-inflammatory benefits of sea vegetables:

Rich in Bioactive Compounds: Sea vegetables contain a variety of bioactive compounds, such as phenolic compounds and polysaccharides, which have been shown to inhibit inflammatory enzymes like lipoxygenases and cyclooxygenases. (Khursheed et al., 2023)
Downregulation of Pro-Inflammatory Pathways: These compounds help to reduce inflammation by downregulating key pro-inflammatory pathways, making them effective in managing and preventing chronic inflammatory conditions. (Jaworowska et al., 2023)
High Mineral Content: The natural minerals in seaweeds, particularly iodine, not only support thyroid function but also contribute to overall immune system health, indirectly aiding in the body’s ability to fight inflammation. (Smyth 2021)
Antioxidant Effects: The phenolic compounds in sea vegetables also exhibit strong antioxidant properties, which help neutralize free radicals, reducing oxidative stress and inflammation in the body. (Pereira et al., 2021)
Support for Gut Health: Polysaccharides found in seaweeds have prebiotic effects, promoting a healthy gut microbiome, which is increasingly recognized as a key factor in controlling systemic inflammation. (Shannon et al., 2021)

A variety of green vegetables, including broccoli, lettuce, celery, spinach, bok choy, green beans, peppers, and limes, arranged on a dark wooden surface.

18. Vegetables

Lightly cooked (steamed) dark leafy greens (spinach, collard greens, kale, or Swiss chard), cruciferous vegetables (Brussels sprouts, broccoli, cabbage, kale, Bok choy and cauliflower), carrots, beets, onions, peas, squash, and salad greens.

Studies reveal that broccoli is very high in a nutrient called sulforaphane, an antioxidant that decreases inflammation by reducing molecules that drive inflammation in your body (cytokines and nuclear factor kappa B (NF-κB). (Santín-Márquez et al., 2019) (Nandini et al., 2020), (Ruhee et al., 2020), (Kaiser et al., 2021).

Studies suggest that higher intakes of fruit and vegetables lead to both a reduction in pro-inflammatory mediators and an enhanced immune cell profile. (Hosseini et al., 2018)
Vegetables are rich in many different phytonutrients, including flavonoids and carotenoids that have both antioxidant as well as profound anti-inflammatory properties. Choose vegetables that have a wide range of colours and try to eat them both in their raw or partially cooked form, always buy organic when possible or grow most of your own like me.

Here are a few anti-inflammatory benefits of vegetables:

Rich in Antioxidants:
Vegetables contain antioxidants like vitamins A, C, and E, as well as phytonutrients such as flavonoids and carotenoids. These compounds help neutralise free radicals, reducing oxidative stress and inflammation at the cellular level, which is crucial for preventing chronic diseases. (Lobo et al., 2010)
High in Fiber:
Vegetables are a good source of fibre, which supports gut health by promoting the growth of beneficial bacteria and aiding in digestion. A healthy gut is key to reducing systemic inflammation, as it helps to prevent the leakage of inflammatory compounds into the bloodstream. (Guan et al., 2021)
Alkalizing Effect:
Many vegetables have an alkalising effect on the body, which helps to balance pH levels and reduce inflammation. An acidic environment can promote inflammation, so consuming vegetables that help maintain an alkaline balance can be beneficial for overall health. (Schwalfenberg 2011)
Low Glycemic Impact:
Vegetables typically have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels. Maintaining stable blood sugar is important for reducing inflammation, as high blood sugar can trigger the release of pro-inflammatory cytokines, contributing to chronic inflammation. (Peres et al., 2023)
Packed with Anti-Inflammatory Compounds:
Certain vegetables, like broccoli, Brussels sprouts, and spinach, contain specific anti-inflammatory compounds like sulforaphane and lutein. These compounds have been shown to inhibit inflammatory pathways in the body, helping to reduce the risk of inflammation-related conditions like arthritis and cardiovascular disease. (Syed et al., 2023)

A glass of clear water is placed next to a white cylindrical water filter with a blue rim, and another gray cylindrical filter lying horizontally.

19. Water

Water plays an essential role in maintaining overall health, and its benefits extend to reducing inflammation in the body. Staying hydrated by drinking pure, fresh, or filtered water throughout the day is crucial for keeping your body’s systems functioning optimally.

Whether you opt for plain water, green tea, or sparkling water with a splash of lemon or lime, maintaining proper hydration can significantly impact your body’s ability to manage inflammation.

Water not only supports digestion and keeps the bloodstream flowing smoothly, but it also helps to moderate inflammatory responses, particularly in the digestive system.

Here are a few anti-inflammatory benefits of vegetables:

Hydration for Inflammation Control: Regular hydration helps reduce inflammation by maintaining fluid balance in the body, which is essential for moderating inflammatory processes and helps keep the bloodstream thin as well. (Popkin et al., 2010)
Supports Digestive Health: Drinking water aids digestion by facilitating the breakdown of food and reducing the risk of inflammation in the digestive tract. (Justin et al;., 2022)
Maintains Healthy Blood Flow: Adequate water intake keeps the bloodstream thin and flowing smoothly, preventing the buildup of inflammatory markers in the circulatory system. (Popkin et al., 2010)
Cleanses Toxins: Water helps flush toxins from the body, reducing the inflammatory load and promoting a healthier immune response. (Iddir et al., 2020)
Promotes Cellular Function: Proper hydration is crucial for cellular health, enabling cells to function efficiently and reducing the likelihood of inflammation at the cellular level. (Lorenzo et al., 2019)

Three varieties of rice in terracotta bowls with wooden spoons.

20. Whole Grains

Whole grains offer a multitude of health benefits, particularly when it comes to reducing inflammation in the body. Unlike refined grains, whole grains like quinoa, amaranth, barley, brown rice, buckwheat, and steel-cut oats are packed with fiber and a variety of phytochemicals that work together to combat inflammation.

These grains digest more slowly, preventing the rapid spikes in blood sugar that can trigger inflammatory responses.

Moreover, the beneficial compounds in whole grains, along with the support they provide to gut microbiota, amplify their anti-inflammatory effects, making them an essential part of a healthy diet.

Here are a few anti-inflammatory benefits of vegetables:

Rich in Fibre: The fibre content in whole grains helps regulate blood sugar levels, reducing the risk of inflammation that can be triggered by sudden spikes in glucose. (McRae et al., 2018)
Powerful Phytochemicals: Whole grains are loaded with phytochemicals that possess direct anti-inflammatory and antioxidant properties, helping to reduce oxidative stress and inflammation in the body. (Milesi et al., 2022)
Supports Gut Health: The consumption of whole grains promotes a healthy gut microbiota, which plays a crucial role in managing inflammation by producing anti-inflammatory compounds.Additionally, our gut microbiota significantly contribute to the anti-inflammatory effects of whole grains. (Sang et al., 2020)
Slower Digestion: Whole grains digest more slowly than their refined products, reducing the frequency of spiking in blood sugar that may promote inappropriate inflammation. Try to avoid whole wheat bread or other products made from refined flours. If you do have flour, be sure to use whole grain, stone-ground flour, mix with water and salt and make your own flat breads. (Li et al., 2022)
Nutrient-Dense: Whole grains provide a wide range of essential nutrients, including vitamins, minerals, and antioxidants, which support overall health and help to mitigate inflammatory responses. (Wei et al. 2022)

A plate of cubed tofu topped with chopped red peppers and spices, served alongside sautéed green vegetables—some of the top anti-inflammatory foods.

21. Whole Soy Foods

Whole soy foods, such as soy milk, tofu, tempeh, and edamame, are rich in isoflavones—potent compounds with antioxidant and anti-inflammatory properties.

These foods are not only protective against certain types of cancer but also play a significant role in reducing inflammation throughout the body.

Unlike processed soy products, whole soy foods provide a natural and effective way to manage inflammation, with research suggesting that their consumption can help lower levels of C-reactive protein (CRP) and other inflammatory markers.

Choosing whole soy foods over highly processed alternatives ensures you reap the full anti-inflammatory benefits that soy has to offer.

Here are a few anti-inflammatory benefits of whole soy foods:

Rich in Isoflavones: Soy foods contain isoflavones that exhibit strong antioxidant and anti-inflammatory effects, helping to reduce inflammation and protect against cancer. (Kim 2021)
Reduces Inflammatory Markers: Long-term soy supplementation has been shown to significantly decrease levels of IL-6 and TNF-α, both of which are key inflammatory markers in the blood. (Asbaghi et al., 2020)
Lowers CRP Levels: Consuming whole soy foods may help lower C-reactive protein (CRP), a marker of inflammation in the body, thereby reducing the risk of chronic inflammatory conditions. (Gholami et al., 2023)
Promotes Overall Health: Whole soy foods are nutrient-dense, providing essential amino acids, vitamins, and minerals that support overall health and help mitigate inflammatory responses. (Rizzo et al., 2018)
Better Choice Than Processed Soy: Whole soy foods are preferable to isolated soy protein powders and imitation meats, as they offer a more natural and effective way to manage inflammation. (Messina et al., 2022)

We hope you enjoyed this post about the best anti-inflammatory foods, please leave a comment about your views or experiences.

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.