You’ve heard it before: you are what you eat. While we all understand this, we still don’t listen to our bodies when they cry out in pain after we devour a pizza, burger, fries, chips, or pop. This pain and inflammation is your body’s way of saying, “Please stop giving me this crap food!”.
As we get older, inflammation tends to creep in more often, mostly because our bodies don’t bounce back as quickly, our immune system changes, and years of wear and tear start to add up. The good news? You can fight back with food.
Today, I want to share 17 foods that fight inflammation and help you get healthy again.
By adding anti-inflammatory superfoods to your meals and keeping your diet balanced with plenty of veggies, fruits, proteins, whole grains, and healthy fats, you’ll give your body the tools it needs to calm inflammation and keep you feeling stronger and healthier.
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17 Foods that Fight Inflammation
Here are 17 foods that fight inflammation. Try incorporating some of these into your daily diet, and also make sure to reduce sugar intake and other foods that cause inflammation. Here’s a small list of culprits that you might be eating that are increasing your pain and inflammation
- Processed foods/meats
- Sugary drinks/pastries/muffins/cookies/etc
- Fried foods
- Pastas/white rice/bread
For a complete list of foods to avoid to prevent inflammation, here’s a great PDF I found that you can print off and stick to your fridge so you know to avoid these!
Turmeric
A popular ingredient in traditional Indian medicines and cuisines, Turmeric contains the compound curcumin, which has strong anti-inflammatory effects. We can add turmeric powder or fresh turmeric root to curries, smoothies, golden milk, soups, stews, etc.
Add a teaspoon to your daily meals and enjoy the wonderful flavour while reaping the anti-inflammatory benefits.
Ginger
Ginger contains gingerol, a bioactive compound with anti-inflammatory and antioxidant properties.
There are so many ways to consume ginger: add ginger to curries, dressings, smoothies, stir-fries, or enjoy a cup of fresh ginger tea. You can buy fresh and grate/slice it, or buy ginger powder.
Berries
Packed with antioxidants, berries can help reduce inflammation. Fresh is best, but frozen works too! We can enjoy them in smoothies, salads, oatmeal, or healthy snacks or just eat a cup on their own.
Rich in vitamin C and fibre, berries are good for our overall health too.
Fatty Fish
Fatty fish, such as salmon, sardines, mackerel, herring, and anchovies, are rich in omega-3 fatty acids, such as EPA and DHA, which have anti-inflammatory effects. These fish help reduce inflammation and support heart health.
Aim to eat fish at least twice a week, 3 times is even better!
Leafy Greens
One of the healthiest foods that fight inflammation is leafy vegetables like kale, broccoli, and spinach. They not only reduce pain and inflammation, but they are also loaded with antioxidants, vitamins, and minerals.
We can add them to salads, stir-fries, or even toss a handful in your smoothies.
Extra Virgin Olive Oil
Extra virgin olive oil is packed with a natural compound called oleocanthal, which has powerful anti-inflammatory effects. It’s an easy swap to make in your kitchen.
Use it in salad dressings or for light cooking. Aim for about two tablespoons a day to get the most benefits.
Nuts and Seeds
Walnuts, almonds, pecans, pistachios, chia seeds, flax seeds, and hemp seeds are some of the most common options. These nuts and seeds are high in omega-3 fatty acids, antioxidants, and fibre and are some of the best foods that fight inflammation.
Add them to smoothies, oatmeal, salads, or yogurt. Another way to consume more nuts and seeds is to add ground nuts to baked goods or consume nut-based butter like almond butter.
Green Tea
Matcha green tea has recently grown in popularity as a healthy beverage alternative to coffee. Green tea typically contains a substance called epigallocatechin-3-gallate (EGCG), which possesses anti-inflammatory properties.
Replace your regular afternoon tea or coffee with green tea for a healthier option.
Dark Chocolate
Filled with antioxidants, including flavanols, dark chocolate has been considered a superfood with anti-inflammatory effects, and studies show it may improve heart health and mood. Aim for 70% or higher cacao for the most benefits and no sugar!
You can add cacao powder to smoothies or baked goods, or enjoy a piece with some fresh fruit.
Greek Yogurt
Packed with probiotics and protein, Greek yogurt aids in gut health and helps fight inflammation. We can choose plain, unsweetened varieties and add them to our own oatmeal, smoothies, toppings, etc.
Try to avoid brands with added sugar/flavours. Stick to all-natural and add fresh fruit to sweeten and taste.
Black Pepper
Black pepper is loaded with the bioactive compound called piperine, which has anti-inflammatory benefits. There are various ways to consume black pepper in everyday life: as a seasoning in salads, rolls, steak, vegetable soup, rice bowls, etc.
It’s also noted that black pepper should be consumed with turmeric for better absorption.
Tomatoes
Tomatoes are a great anti-inflammatory food thanks to their rich supply of antioxidants, especially vitamin C and lycopene. Lycopene is a powerful antioxidant that also gives tomatoes their bright red colour. It plays a huge role in fighting inflammation.
You can enjoy tomatoes raw in a salad or cooked in salsa and other sauces.
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Garlic
Garlic has been valued for centuries for its medicinal properties. It contains sulphur compounds that help lower inflammation in the body and support immune health.
Use garlic generously in stir-fries, pasta, sauces, and roasted vegetables.
Avocados
Avocados are rich in healthy monounsaturated fats, fibre, and compounds like carotenoids and tocopherols that have anti-inflammatory properties. They also support heart and brain health.
Add avocado slices to salads, blend into smoothies, or mash onto whole-grain toast for a filling, anti-inflammatory snack.
Beets
Beets are more than just a pretty root. Packed with betalains—potent plant pigments with serious anti-inflammatory and antioxidant power—they help calm inflammation, boost circulation, and even support your body’s natural detox process.
Enjoy beets roasted, pickled, or blended into smoothies and juices. Careful when buying them that there isn’t added sugar.
Mushrooms
Certain mushrooms, like shiitake, maitake, and reishi, are packed with antioxidants and compounds that lower inflammation. Mushrooms also support immune function.
Add them to stir-fries, soups, pasta, or enjoy them grilled. They’re a great plant-based addition to an anti-inflammatory diet.
Cherries
Cherries, especially tart cherries, are rich in anthocyanins: antioxidants that help reduce inflammation, muscle soreness, and even symptoms of arthritis.
Drink tart cherry juice or enjoy fresh cherries as a snack. They’re also delicious mixed into oatmeal or yogurt.
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final thoughts on foods that fight inflammation
While I can only offer you healthier food options, it’s up to you to change your diet, which is not an easy thing to do. But it’s not impossible either.
It’s important to remember your why. Why do you want to change your diet? Why do you want to eat healthier? Why!?
Because you’re worth it and you deserve to live a pain-free and healthy, strong life!
