The solution to everyday aches might be as simple as what’s on your plate. You’ve probably heard the phrase “anti-inflammatory diet,” but what does that really mean, and can it actually make a difference? We asked experts about the exact foods that reduce painful inflammation. Turns out, eating the foods on this simple grocery list can lead to big long-term health benefits, including less pain, less illness, more energy and improved weight management. Plus, these ingredients are simple to find and easy to enjoy.
What is inflammation in the body?
Inflammation can take different forms. Sometimes it shows up as visible swelling from an injury, part of your body’s natural healing response. Other times it can lurk below the surface and spread. This happens when chemical signals from your cells stay active longer than they should, which can trigger symptoms and illnesses. This body-wide inflammation can be the most harmful over time.
“Inflammation leads to pain, injury and chronic disease,” confirms dietitian Theresa DeLorenzo, RD, a nutrition science professor at Russell Sage College. But she offers hope for this sneaky health issue: “There are foods you can eat to reduce inflammation and reduce this risk.”
The 7 best foods that reduce inflammation naturally
For starters, many experts recommend cutting back on foods known to fuel chronic inflammation, such as gluten-containing wheat, highly processed seed oils, refined sugar or artificial sweeteners, alcohol and dairy. Instead, make the following tasty foods part of your healthy diet:
Fish like salmon
One anti-inflammatory food topped the experts’ lists: fatty fish. “Salmon is rich in long-chain omega-3 fatty acids, which are involved in the regulation of inflammatory processes,” explains Johannah Katz, a registered dietitian specializing in preventive care. Those healthy fats work like natural medicine for your body, even helping to ease rheumatoid arthritis symptoms.
In an eight-week study published in the European Journal of Clinical Nutrition, adults who ate salmon three times per week had significant reductions in the inflammatory markers that showed up in their blood work.
Katz recommends aiming for roughly 4 to 5 ounces (about the size of a deck of cards) of salmon two to three times per week. Or try other oily fish like sardines, trout and mackerel, which also boast an anti-inflammatory effect.
Blueberries
Love berries? Their vivid color is a sign of powerful anti-inflammatory compounds at work, repairing cellular damage. “Blueberries are particularly rich in anthocyanins, the blue-purple polyphenol pigments that have been studied for their effects on oxidative stress and inflammatory signaling,” explains Katz. Adults with metabolic syndrome who supplemented with blueberries decreased expression of inflammatory genes, compared to those who didn’t get berries, according to a Food & Function study. Their cells were literally producing less inflammation.
Katz suggests eating approximately 1 cup of fresh or frozen blueberries most days and making blueberries part of a polyphenol-rich diet. Other food sources of anthocyanins include green tea, dark chocolate and cloves.
Olive oil
You may be surprised to learn that the olive oil in your kitchen has all-natural pain-relieving powers. “Extra-virgin olive oil contains high levels of oleocanthal, a natural anti-inflammatory compound that has unique properties similar to ibuprofen,” says Dawn Menning, a registered dietitian and certified diabetes care and education specialist with Nutu.
After reviewing 30 studies involving 3,000 participants, scientists publishing in Nutrients found that people who consumed olive oil had significantly reduced levels of inflammation, compared to their oil-skipping peers.
Katz recommends using extra-virgin olive oil daily, “ideally in place of butter or other saturated-fat-rich fats.” Goal: 1 to 2 tablespoons.
Leafy greens or cruciferous vegetables
Your mom was right about eating your veggies. Dark leafy greens such as spinach and kale are rich in vitamins A, C and K, and antioxidants that may help reduce inflammation, says Menning. She adds, “Broccoli contains a compound called sulforaphane, which some researchers believe may slow the progression of osteoarthritis.”
Here’s proof: A study out of Spain found smokers eating broccoli every day for 10 days experienced a 45 percent drop in a key inflammatory marker. Katz recommends eating 1 cup of broccoli daily.
Beans
Researchers are uncovering more and more evidence showing that the health of your gut bacteria (or gut microbiome) directly impacts inflammation throughout your body. And fiber-rich foods like beans, lentils and chickpeas support the health of the gut microbiome, essentially reducing inflammation from the inside out.
“Legumes also provide plant protein, magnesium and numerous phytochemicals,” Katz adds. The proof of their anti-inflammatory benefits: Obese adults who ate four servings of cooked legumes per week had greater reductions in key inflammation markers than those without legumes, in one study.
How much to eat for yourself? Katz suggests reaching for up to 1 cup of cooked beans, lentils or chickpeas at least four times per week.
Fermented foods
Remember how we mentioned the importance of the gut microbiome? In a Stanford study published in the journal Cell, when adults consumed high-fermented foods for 10 weeks, their gut microbiome changed so favorably, it triggered a decrease in 19 different inflammatory markers in the body. “This is where the evidence surprised even the researchers,” says nutritionist Sarah Otto, co-founder of the gut-health company Goodness Lover. “Fermented foods did something fiber alone did not.” In other words, fermented foods offer unique anti-inflammatory benefits you can’t get anywhere else.
Otto recommends starting with one serving a day of fermented foods that reduce inflammation—like kefir, yogurt, kimchi or sauerkraut—and build up to two or three.
Healing spices
Don’t overlook spices, which are easy to layer into anti-inflammatory meals to boost health benefits. ”Culinary herbs are also medicinal,” reminds Bethany Tennant, a naturopathic physician and certified nutrition specialist, part of this year’s International Olympic Committee diploma of sports nutrition program. She calls out turmeric, ginger and cinnamon as stars in this category. She explains that the curcumin compounds in turmeric and the gingerols in ginger directly “impact inflammatory pathways.”
Tennant recommends using anti-inflammatory spices regularly in meals, multiple times a week. “Daily would be best.”
How to maximize the benefits of foods that reduce inflammation
Now that you have a winning grocery list to work from, consider one more piece of advice: “The real secret is consistency over perfection,” says Anna Cabeca, DO, a triple-board certified physician specializing in women’s health. “Build these foods into your meals regularly, eat them whole—not juiced—and pair them together. That combination of protein, healthy fat and nutrient-dense vegetables is what creates real results.”
Looking for a simple framework to bring all these foods together? Consider adopting a Mediterranean-style diet, which emphasizes many of these tasty, anti-inflammatory superstars while avoiding things like fried foods and processed meats that can trigger inflammation.
How long does it take to feel results?
The time varies from person to person. “There isn’t a universal timeline, because inflammatory markers are affected by body weight, smoking, physical activity, sleep, underlying disease and the rest of someone’s diet,” explains Katz. “However, human dietary interventions have detected changes in inflammatory biomarkers in as little as 10 days and over approximately six to eight weeks.” That’s motivation to start today!
