30 best anti-inflammatory foods

Inflammatory processes in the body are part of the immune system's response. Inflammation tells you about a wound or injury: pulsation and swelling indicate that the immune system is working to restore health. However, sometimes these processes get out of control.

Lack of sleep, increased stress levels, genetics, or unhealthy foods in the diet can exacerbate inflammation. If you want to restore the normal state of your body, you should learn about which foods reduce the intensity of inflammation. Many also help to lose weight.


Studies have shown that eating berries daily can seriously reduce inflammation. In addition, berry-based drinks help neutralize the inflammatory effects of foods rich in fat and carbohydrates. How does this happen? The thing is that berries contain antioxidants that affect the genes of immunity and inflammatory processes. In addition, blueberries are high in vitamin C and polyphenols.


Eat breakfast with oatmeal to reduce inflammation and lose belly fat. Oatmeal contains healthy carbohydrates that feed your gut bacteria. These bacteria produce fatty acids that stimulate the oxidation of body fat stores.


Researchers have linked the health benefits of ginger to antioxidants, which are anti-inflammatory, antibacterial. Ginger blocks genes and enzymes that cause inflammation. As part of the experiment, rats with rheumatoid arthritis received ginger extract. Joint oedemas and inflammation in animals decreased.

Green tea

It is a great slimming tool. The benefits of green tea are linked to catechins, antioxidants concentrated in the leaves. This drink actively fights inflammation and prevents the development of skin tumors.

Dark chocolate

Good news for all chocolate lovers! Recent studies have shown that the antioxidants present in cocoa prevent weight gain and lower blood sugar levels. In addition, gut microbes have been found to convert chocolate into heart-healthy anti-inflammatory ingredients.


There is a variety of fats that should be consumed more. It's about omega-3 fatty acids. These healthy fats are known for their anti-inflammatory properties. The best source of these is oily fish. Eating salmon increases levels of adiponectin, a hormone that increases the muscle's ability to draw energy from carbohydrates and speeds up metabolism.

Red pepper

Pepper is an excellent anti-inflammatory food, rich in vitamin C, beta-carotene, and other beneficial substances that neutralize free radicals. Beta-carotene can even fight cancer and reduce the likelihood of developing diseases such as asthma and rheumatoid arthritis.


Turmeric contains substances with powerful anti-inflammatory and antioxidant properties. Add this seasoning to your meals to protect your cognitive abilities, improve liver and heart health, and avoid joint inflammation and pain associated with arthritis.


Beets are a source of a variety of nutrients as well as unique pigments that have antioxidant properties. Eating beets boosts metabolism, boosts mood, and disables genes that lead to fat storage. Beetroot reduces inflammation in the body and stabilizes blood pressure.


Broccoli is rich in inflammation-protecting substances, as well as vitamin K, which helps to improve the health of the body. Just remember that broccoli cannot be eaten raw by people who are allergic to pollen!

Black beans

Black beans contain the most useful fiber, which has a beneficial effect on the health of the intestines. A small serving of beans also contains twenty grams of protein. It is a wonderful food for people on a diet, rich in antioxidants and helping to reduce the intensity of oxidative and inflammatory processes.

Olive oil

Olive oil has an intense effect on inflammation and repairs joints. This product has an effect similar to that of ibuprofen.


Tomatoes are a great source of lycopene, an antioxidant that protects the brain and helps fight depression. Lycopene is found in the skins, so try to eat cherry tomatoes more often. Cooked tomatoes are also good, they have even more lycopene than fresh ones.

Chia seeds

These seeds are high in healthy fats, fiber, and ample protein. Thanks to this, chia seeds stabilize blood sugar levels, stimulate weight loss, suppress appetite, and even help maintain fluid levels in the body.

A pineapple

Pineapple contains bromelain, an enzyme that has powerful anti-inflammatory effects. It can reduce asthma symptoms and help you recover faster after exercise.


Spinach has an intense effect on inflammation. It is rich in carotene and vitamins C, E and K, which protect the body. A form of vitamin E known as alpha-tocopherol protects arterial health.

Whole grains

Brown rice, quinoa, millet, and amaranth are packed with fiber, which helps turn off genes that trigger inflammation. The high content of B vitamins also helps to promote health.


Eggs are high in vitamin D, which not only strengthens bones, but also helps fight depression and colds, reduces the risk of certain types of cancer and reduces the intensity of inflammation. Studies have shown that there is a link between low levels of this vitamin and inflammation.


Garlic helps protect the body from colds. It blocks enzymes that cause bacterial and viral infections.


This product contains beneficial enzymes that work as antioxidants, deactivating free radicals that damage cells.


This is an unusual product, which is an exotic variety of wheat. Kamut is rich in magnesium, potassium, iron, and is also full of useful fiber.


Developing good microflora is essential to good health, especially when it comes to fighting inflammation. Probiotic-rich yogurt can help get this microflora.


Apples are high in fiber, so they help the intestines work properly. In addition, apples contain pectin, which also has a positive effect on the body.


Nuts are rich in omega-3 fatty acids, as well as vitamin E, which has an antioxidant effect.

Canned tuna

Research has shown that tuna contains a very potent type of Omega-3 fatty acid. Choose low-fat canned foods to include in your diet.


It is a great herb and is packed with antioxidants. Add it to your food as often as possible.

Bone broth

When bones are boiled, collagen and other nutrients are released into the water. This broth is rich in amino acids and gelatin, which restores microflora.

Coconut oil

Few people know that this product has anti-inflammatory properties. Studies have shown that coconut oil is effective in fighting various diseases.


Honey contains many beneficial enzymes that can alleviate the symptoms of inflammatory diseases.

Miso pasta

This Japanese product contains many probiotics and is great at fighting inflammation.