Studies suggest that some foods can help decrease chronic inflammation. These include olive oil, certain berries, fruit, vegetables, spices, and fish.
Inflammation can help your body defend itself from infection and injury. But chronic inflammation can lead to disease.
Stress, low activity levels, and foods that cause inflammation can increase this risk. For this reason, eating foods that can help reduce inflammation is strongly advisable.
Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation. The most anti-inflammatory foods may include:
- berries
- fatty fish
- broccoli
- avocados
- green tea
- peppers
- mushrooms
- grapes
- turmeric
- extra virgin olive oil
- dark chocolate and cocoa
- tomatoes
- cherries
Berries are small fruits packed with fiber, vitamins, and minerals.
Dozens of varieties exist. Some of the common ones include:
- strawberries
- blueberries
- raspberries
- blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.
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Your body naturally produces NK cells, which help keep your immune system functioning properly.
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Fatty fish are a great source of protein and the
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
- salmon
- sardines
- herring
- mackerel
- anchovies
EPA and DHA help reduce inflammation, which may otherwise lead to health conditions that may include:
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have
Broccoli is highly nutritious. It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Eating many cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body.
Avocados contain potassium, magnesium, fiber, and heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to a reduced risk of heart disease.
In addition, several compounds in avocados may help reduce inflammation in newly forming skin cells by protecting from UV radiation, but more studies in humans are needed.
In one high quality 2019 study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP.
Research has found that drinking green tea is associated with a reduced risk of heart disease, cancer,
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially the compound epigallocatechin-3-gallate (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects.
Bell peppers also provide the antioxidant quercetin, which may help reduce inflammation associated with chronic diseases such as diabetes.
Chili peppers contain sinapic acid and
While thousands of mushroom varieties exist worldwide, only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake mushrooms.
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.
They also contain phenols and other antioxidants that provide anti-inflammatory protection.
Grapes contain anthocyanins, which reduce inflammation.
In addition, they may
Grapes are also among the best sources of resveratrol, another antioxidant with many health benefits, and may help protect the heart against inflammation.
While taking a resveratrol supplement is not the same as eating grapes, in one 2020 study including 60 people with heart failure, those who consumed 2 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin-6 (IL-6).
An older 2012 study found that adults who ate grape extract daily experienced increased adiponectin levels. Low levels of this hormone are associated with weight gain and an increased risk of cancer.
Turmeric is a spice with a warm, earthy flavor often used in curries and other Indian dishes. It’s received significant attention due to its curcumin content, a powerful anti-inflammatory.
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It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.
Curcumin supplements often include piperine, which can boost curcumin absorption by 2,000%.
More research is needed to understand how turmeric dosage affects inflammatory markers.
Extra virgin olive oil is one of the healthiest fats you can eat.
It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Studies suggest extra virgin olive oil may reduce the risk of heart disease,
Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil may significantly decrease inflammatory markers.
The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen.
Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils.
Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that help reduce inflammation, which may reduce your disease risk and lead to healthier aging.
One small 2022 study of participants who consumed 852 mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and reduce blood pressure and arterial stiffness within 3 to 8 hours of ingestion.
However, more high quality studies on chocolate and its components are needed.
In the meantime, it can’t hurt to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits.
Tomatoes are nutritional powerhouses. They’re high in vitamin C, potassium, and lycopene — an antioxidant with impressive anti-inflammatory properties.
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
Cooking tomatoes in olive oil can help absorb more of their lycopene content. This is because lycopene is a carotenoid, a nutrient better absorbed with a source of fat.
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation.
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.
A 2019 study including 37 older adults found that those who consumed 16 ounces (480 mL) of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP.
However, a 2021 study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days.
These studies are small, and more research is needed to understand how cherries might help reduce inflammation.
In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s essential to limit your consumption of foods that may promote inflammation.
For example, a higher intake of ultra-processed foods (UPFs), such as some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP.
Foods like sugar-sweetened beverages and refined carbs may also promote inflammation.
Examples of foods that have been linked to increased levels of inflammation include:
- Processed foods: potato chips and fast food
- Refined carbs: white bread, white rice, crackers, and biscuits
- Fried foods: fries, fried chicken, and mozzarella sticks
- Sugar-sweetened beverages: soda, sweet tea, and sports drinks
- Processed meats: bacon, ham, and hot dogs
Keep in mind that it’s okay to eat these foods occasionally. Just try to ensure you follow an overall well-balanced diet that’s based on whole foods, including lots of fruits and vegetables. It’s best to stick to minimally processed foods.
Even low levels of chronic inflammation can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods. Eating foods as close to their original form as possible and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients.
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that may help you lower inflammation and reduce your risk of illness.
Try this today
Enjoy the powerful antioxidant effects of chocolate by making your own hot chocolate.
Heat 1 cup (237 mL) of your favorite milk — whether it’s dairy, oat, or nut-based — and whisk in about 1 tablespoon (5.4 grams) of unsweetened cocoa until it’s fully dissolved.
For extra flavor, add 1/4 teaspoon of vanilla extract and a dash of agave, honey, or maple syrup for sweetness. For an optional anti-inflammatory boost, try it with a pinch of cayenne and cinnamon.