12 Anti-Inflammatory Foods Dietitians Swear By
While a certain level of inflammation is normal, chronic inflammation can lead to various health problems. Excess inflammation has been linked to many health conditions, including diabetes and some cancers, and can contribute to pain, digestive issues, and fatigue.
The good news is that certain foods have anti-inflammatory compounds that can reduce inflammation in the body. Colorful fruits and vegetables, beans, and even spices are high in these essential compounds, known as polyphenols and antioxidants.
I’m a Registered Dietitian, and these are the 12 anti-inflammatory foods that every kitchen needs.
Turmeric

You might not think of spices as some of the best sources of antioxidants, but they are! Turmeric is a vibrant yellow spice that’s often used in Indian cuisine. It contains curcumin, an antioxidant compound that’s even more potent when combined with black pepper.
Try turmeric in smoothies, curries, or simmered in warm milk for a homemade “golden milk” latte. Outside of curry powder and popular Asian dishes that often use turmeric, you can sprinkle its earthy flavor into chili, pasta, soup, and stews.
Green Leafy Vegetables

Green leafy vegetables, like spinach, kale, collard greens, and broccoli, can help to reduce inflammation. The vitamin K in these vegetables helps to reduce inflammation and reduce oxidative stress by removing damaging free radicals in the body.
Use leafy greens in salads, pureed into creamy green pasta sauces, or stir-fried with your favorite protein!
Green Tea

Green tea is considered an anti-inflammatory food because it contains high levels of epigallocatechin gallate (EGCG), a type of flavonoid also found in berries, cocoa, and red wine.
These flavonoids are thought to offer various health benefits, like managing chronic inflammatory conditions like rheumatoid arthritis and inflammatory bowel disease. If you experience the latter, swapping your morning coffee for green tea might be a good idea.
Avocados

Avocados are another excellent food source for reducing inflammation levels. They are rich in magnesium, which is an important anti-inflammatory nutrient that also helps to manage stress in the body.
They are an excellent source of fat and fiber, which support cellular health, blood sugar regulation, digestion, and detoxification, all of which are important in reducing inflammation.
Brussels Sprouts

Like almost all plant foods, Brussels sprouts are packed with antioxidants, vitamins C and K. However, what makes them unique is that they also contain a special plant compound called glucosinolates.
When Brussels sprouts are chopped (or chewed!), the glucosinolates break down into a compound called sulforaphane, which has been linked to reducing the risk of prostate cancer, breast cancer, and colon cancer.
Olive Oil

Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen. Additionally, olive oil is a healthy source of monounsaturated fat, which can reduce inflammation in the body when used in place of saturated fats. Research shows that making that swap can reduce LDL bad cholesterol!
In addition to cooking with it, olive oil is great for salad dressings and marinades.
Broccoli

Like Brussels sprouts and other cruciferous vegetables, broccoli is high in sulforaphane, a powerful phytochemical. Sulforaphane has been shown to neutralize toxins that form in your body when exposed to pollution, UV rays, preservatives, and more.
Since sulforaphane neutralizes toxins, it reduces inflammation in the body and can even slow tumor growth.
Black Beans

You may not think of black beans as a rich source of antioxidants, but they are on the same level as blueberries. They are also high in fiber, protein, iron, and folate.
Black beans can be used in various dishes, like salads, soups, tacos, and more. Did you know they can also be used in your favorite homemade desserts, replacing flour for a high-protein and gluten-free treat?
Dairy

Yes, dairy. It’s a common myth that dairy is pro-inflammatory, but the truth is that some dairy sources are anti-inflammatory. In addition to being a good source of protein, calcium, and B vitamins, dairy has been shown to significantly lower CRP (c-reactive protein), which is a marker of inflammation.
Best choices include low-fat and fermented dairy, like yogurt and hard cheeses.
Salmon

Salmon and other fatty fish like mackerel, sardines, herring, and tuna are superstars for reducing inflammation because of their omega-3 fatty acid profile.
Salmon is a rich source of Docosahexaenoic Acid (DHA), an omega-3 fatty acid that plays a role in regulating inflammation. Nutrition experts recommend incorporating at least two servings per week of omega-3-rich seafood, like salmon, for anti-inflammatory benefits.
Beets

Beets are a natural source of nitrates, which convert to nitric oxide in the body. This can improve blood flow and may reduce inflammation.
Also, beets contain betalains, a type of antioxidant that helps to give them their vibrant red color. Studies show that betalains may be beneficial for inflammatory conditions like arthritis.
Garlic

Garlic not only makes most dishes better, but it also contains compounds called allicins, which have potent anti-inflammatory effects. To activate them, garlic needs to be cut or crushed — so be sure to chop or mince your garlic before cooking.
Garlic can also help to lower blood pressure and cholesterol levels and may have antibacterial properties.