8 Foods To Eat To Reduce Inflammation

Dark, leafy greens

Kale, spinach, and swiss chard are antioxidant-rich. Instead of salads, consider integrating spinach and kale into fruit smoothies, stir-frying bok choy and shredded cabbage, or sautéing swiss chard with butter and dill.

Colorful fruits

Intense hues indicate fiber and antioxidant-rich fruit. Look for blackberries, plums, grapes, and vibrant reds, oranges, and yellows.

Ginger and turmeric

Not only are ginger and turmeric anti-inflammatory they color and taste food. If turmeric tastes bad, use a curcumin pill. The chemical component curcumin makes turmeric anti-inflammatory.


Almonds, walnuts, and other nuts may lower inflammation and heart disease. Most nuts include monounsaturated and polyunsaturated fats, omega-3 fatty acids, and fiber.

Green Tea

Green tea offers antioxidants and anti-inflammatory qualities, research shows. Green tea reduced arthritic discomfort in mice in two trials and however the data is restricted.

Chia seeds and flaxseeds

Omega-3 fatty acids in chia and flaxseeds reduce inflammation. 7 A spoonful of ground flaxseeds or chia seeds may be added to cereal, oatmeal, yogurt, baked goods, or smoothies.

Fatty fish

Omega-3-rich sardines, salmon, and tuna are anti-inflammatory. Fish eaters were 29% less likely to develop rheumatoid arthritis, characterized by joint tissue inflammation, in a large research 12 of middle-aged and elderly women.


Black beans, lentils, and other legumes are abundant in fiber and antioxidants that reduce inflammation. Without red meat, which increases inflammation, they are a decent source of protein.