10 Foods That Naturally Reduce Inflammation

Inflammation is your body’s natural defense against injury or illness—but when it becomes chronic, it can lead to fatigue, pain, and even long-term health problems. The good news? Certain foods can help calm inflammation from the inside out. Here are 10 anti-inflammatory foods to add to your grocery list today.

Fatty Fish

Salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which help reduce inflammatory markers and support heart health.

Berries

Blueberries, strawberries, and raspberries are packed with antioxidants and vitamin C, helping to fight inflammation and strengthen your immune system.

Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamins and polyphenols that help neutralize free radicals and reduce inflammation.

Turmeric

This golden spice contains curcumin, a powerful compound known for its anti-inflammatory and antioxidant properties. Pair it with black pepper to boost absorption.

Olive Oil

Extra-virgin olive oil contains healthy fats and compounds that can mimic the effects of anti-inflammatory medications—naturally.

Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds deliver healthy fats and magnesium, both known to help regulate inflammation in the body.

Green Tea

Rich in antioxidants called catechins, green tea helps combat oxidative stress and inflammation while boosting metabolism.

Tomatoes

Tomatoes are high in lycopene, an antioxidant linked to lower levels of inflammatory compounds, especially when cooked.

Garlic

Garlic’s sulfur compounds not only add flavor but also have been shown to suppress inflammation and strengthen immune defenses.

Ginger

Ginger’s active compounds, gingerol and shogaol, work to reduce inflammation and may help ease muscle soreness and joint pain.

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