A Dietitian’s Take on Foods That Fight Inflammation
Whether you’re considering an anti-inflammatory diet or want to add foods that reduce inflammation to your plate, there are plenty of delicious eats that fit the bill.
Inflammation is your body’s way of protecting itself—it’s part of the immune response that kicks in when you’re injured, sick, or fighting off harmful pathogens. While acute inflammation, like the redness around a cut or the swelling from a sprained ankle, may be a good thing, chronic inflammation is an entirely different story. Unlike the temporary, healing kind, it lingers over time, often quietly wreaking havoc in the background.
When inflammation becomes long-term (or chronic), it can start damaging tissues and interfering with your body’s normal functions. This can increase your risk for some serious health concerns, including heart disease, type 2 diabetes, arthritis, and even certain cancers. And foods that reduce inflammation may help.
Ahead, find anti-inflammatory foods to add to your menu to help fight chronic inflammation.
Foods that help reduce inflammation
Here are some noteworthy foods to consider including in your diet if you are focused on mitigating chronic inflammation naturally:
Fatty Fish
Think salmon, mackerel, sardines, or any other option that is naturally oily. These fish are packed with omega-3 fatty acids, like EPA and DHA, which have been shown to reduce markers of inflammation in the body.
Data published in Molecules showed that diets rich in oily fish are linked to improved subclinical inflammation. The researchers attribute this effect to the omega-3 fatty acids naturally found in these foods. Try one of our salmon recipes to include this fatty fish in your anti-inflammatory diet.
Walnuts
Walnuts are an excellent source of anti-inflammatory nutrients, making them a great addition to a balanced diet. They are the only nut that is considered to be an excellent source of alpha-linolenic acid (ALA) omega-3 fatty acid. Some data suggest that because of the ALA content, walnuts may have anti-inflammatory effects. Data published in Antioxidants suggests that walnuts also contain several urolithins, which are compounds known for their anti-inflammatory and antioxidant properties.
Beyond omega-3s and urolithins, walnuts also contain polyphenols, a type of antioxidant that may combat oxidative stress, which often contributes to chronic inflammation.
Cranberries
Cranberries are a potent food with impressive anti-inflammatory properties. Evidence suggests that polyphenols and vitamin C in cranberries protect against oxidative stress, increase antioxidant capacity, and help the body manage inflammation. Cranberries are also high in ursolic acid, a phytochemical found in the skin of cranberries which has antioxidant, anti-inflammatory, and anticancer properties.
Cranberries contain anthocyanins, the pigments responsible for their vibrant red hue. These natural compounds not only contribute to the fruit’s striking appearance but also play a significant role in their antioxidant and anti-inflammatory properties, too. Try including cranberries in your diet in creative ways (like making our Cranberry Salsa) for a tart-sweet addition to many dishes.
True tea
True tea, derived from the Camellia sinensis plant, is a category of beverages that includes green, black, white, and oolong teas.
One of the great benefits of true tea is its potential ability to help reduce inflammation in the body. This is thanks to its high levels of natural compounds called polyphenols, such as catechins and flavonoids. For example, green tea contains a particularly powerful compound called epigallocatechin gallate (EGCG), which has been found to help manage inflammation by influencing how the body manages inflammatory responses.
One study published in the Journal of Nutrition showed that people with higher polyphenol intake (including from tea) were linked to lower inflammatory markers (like C-reactive protein).
Avocado
Avocados contain several vitamins, minerals, and phytochemicals known to decrease inflammation. Although evidence suggests that high-fat diets/foods have been associated with increased inflammation and poor health conditions, not all fatty acids have the same effects on inflammation. While foods rich in saturated fat are linked to an increase in inflammatory markers, a meal rich in unsaturated fatty acids (like the fats found in avocado) has been linked to a reduction in those markers. A study published in the European Journal of Nutrition confirmed results from smaller studies and clinical trials that although avocados are high in fat, consumption is not associated with increased levels of inflammatory markers.
Pro tip: if you are eating a hamburger, add some avocado to it if you are following an anti-inflammatory diet. A study featured in the journal Food and Function indicated that consuming half of a fresh medium Hass avocado alongside a burger, instead of just the burger by itself, may reduce the generation of substances associated with inflammation in healthy men.
Watermelon
Watermelon is another excellent addition to an anti-inflammatory diet due to its supply of beneficial nutrients. It is a natural source of lycopene, a naturally occurring pigment that gives watermelon its red/pink color. Data published in Molecules highlight that depletion of lycopene may be one of the first signs of low-grade inflammation, suggesting that maintaining healthy lycopene levels may help keep inflammation levels healthy.
Additionally, watermelon is a source of vitamin C, which plays a role in reducing inflammation and strengthening the immune system.
Olive Oil
Olive oil is widely recognized for its potent anti-inflammatory properties, largely attributed to its high content of monounsaturated fats and antioxidants, such as oleocanthal. Oleocanthal exhibits similar anti-inflammatory effects to ibuprofen, making olive oil a natural choice for reducing inflammation in the body. Data published in Nutrition showed a potential link between olive oil intake and a reduction of the inflammatory marker Interleukin-6.
What to know about the anti-inflammatory diet
The anti-inflammatory diet isn’t a one-size-fits-all meal plan or some weird cleanse involving lemon water and cayenne (seriously, stop doing those). Instead, it’s a pattern of eating focused on incorporating nutrient-dense, whole foods that support your body’s natural defenses. This dietary pattern is about abundance—more colorful plants, more healthy fats, and fewer ultra-processed, sugary, and fried foods. Key components typically include fruits, vegetables, whole grains, nuts, seeds, and fatty fish rich in omega-3s, such as salmon and mackerel.
Herbs and spices like turmeric, ginger, and cinnamon also play a crucial role in this dietary approach due to their powerful anti-inflammatory properties. Choosing healthy fats like olive oil and avocados over trans and saturated fats is equally important. Staying hydrated and consuming green tea or other antioxidant-rich beverages can further enhance the diet’s benefits.
One popular anti-inflammatory diet is the Mediterranean diet. This eating pattern is inspired by the traditional diets of countries bordering the Mediterranean Sea, such as Greece and Italy. It emphasizes whole, unprocessed foods like fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with healthy fats from sources like olive oil and fatty fish. The Mediterranean diet also includes moderate amounts of dairy and poultry while limiting red meat and processed foods.
The bottom line
By incorporating foods that reduce inflammation into your daily routine, you can take significant steps toward improving your overall health. The beauty of this approach is its versatility and accessibility—it’s not about rigid restrictions but rather focusing on nourishing your body with wholesome, natural foods. Small changes, like swapping ultra-processed snacks for fresh fruits or adding a handful of nuts to your meals, can make a big difference over time. It’s a lifestyle shift that benefits both your short-term energy levels and your long-term well-being.
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