Editor’s Note: This post was updated on July 17, 2026 for accuracy and comprehensiveness. It was originally published on August 28, 2025
Rather than relying solely on pharmaceutical medication, the foods you eat may also play a role in supporting the body's response to inflammation. An anti-inflammatory diet focuses on nutrient-rich, whole foods that may help reduce chronic inflammation, support heart health, ease everyday aches, and promote overall well-being.
By emphasizing colorful fruits and vegetables, healthy fats, whole grains, and lean proteins, this type of diet targets inflammation, which contributes to the development of many chronic diseases, as well as general aches, pains, and dysfunction.
In this guide, we’ll break down the best anti-inflammatory foods to eat, which foods may contribute to inflammation, and how to build a simple grocery list you can actually use.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet emphasizes foods that reduce chronic inflammation in the body, which is linked to numerous health issues like heart disease, arthritis, and diabetes. Minimizing processed foods, sugars, and trans fats is also commonly recommended, as these may contribute to inflammatory responses in the body.
What Is Inflammation?
Inflammation is the body’s natural response to injury or infection, but when it becomes chronic, it can contribute to various health conditions. While acute inflammation is protective, chronic inflammation can lead to joint pain, tissue damage, and disease.
What Are the Benefits of an Anti-Inflammatory Diet?
Consuming nutrient-dense, whole foods while minimizing ultra-processed foods has a wide range of health benefits, mainly stemming from the reduction in disease-promoting inflammation throughout the body.
Helps Reduce Chronic Pain
Foods rich in omega-3 fatty acids, like fatty fish and flaxseeds, have been shown to reduce inflammation and alleviate pain, particularly for conditions like rheumatoid arthritis and fibromyalgia. In a study in Clinical Nutrition, eating more oily fish was linked to less pain and slower pain progression over five years. Higher intake of omega-3 fatty acids from fish, like EPA and DHA, also helped reduce pain over time.
Improves Heart Health
An anti-inflammatory diet supports heart health by reducing risk factors such as high blood pressure, high cholesterol, and arterial inflammation. For example, the Mediterranean diet, which emphasizes fruits and vegetables, whole grains, and healthy fats, has been linked to a significantly lower risk of heart disease compared to the Standard American Diet, according to a study in the New England Journal of Medicine.
Supports Brain Health
Chronic inflammation is linked to cognitive decline and neurodegenerative diseases like Alzheimer’s. An anti-inflammatory diet rich in antioxidants and omega-3 fatty acids may help protect brain cells from damage and inflammation.
In fact, research in Frontiers in Aging Neuroscience has shown that foods like berries and leafy greens help reduce the risk of cognitive impairment and dementia as we age.
Boosts Immune Function
By reducing chronic inflammation, an anti-inflammatory diet helps your body respond more effectively to infections and illnesses. Foods rich in vitamin C (like citrus fruits) and zinc (found in nuts and seeds) are particularly beneficial for strengthening the immune system and enhancing vaccine effectiveness, according to a review in Frontiers in Nutrition.
Reduces the Risk of Certain Cancers
Certain foods that are part of an anti-inflammatory diet, such as cruciferous vegetables (broccoli, kale) and tomatoes, have been shown to reduce the risk of cancer. In fact, a study in Nutrition Journal suggests that adopting a diet rich in fruits, vegetables, flaxseeds, and certain nutrients can significantly lower the risk of various cancers, including breast, colorectal, and prostate cancers.
Foods That Reduce Inflammation: Best Anti-Inflammatory Foods to Eat
Making smart food choices helps reduce chronic inflammation and improve your overall health. Here are some of the top foods to include in your anti-inflammatory eating plan:
Fruits and Vegetables
Leafy Greens: Spinach, kale, and Swiss chard are rich in vitamins, minerals, and anti-inflammatory compounds, such as flavonoids.
Berries: Blueberries, strawberries, and raspberries are high in antioxidants, particularly anthocyanins.
Tomatoes: Rich in lycopene, a powerful antioxidant, tomatoes help reduce inflammation and support heart health.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain sulforaphane, which may help protect against certain cancers.
Healthy Fats
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3s, which are associated with reduced inflammation and may support heart health.
Flaxseeds: Flaxseeds are excellent plant-based sources of omega-3 fatty acids.
Whole Grains
Brown Rice: A whole grain that offers fiber and essential nutrients, brown rice helps regulate blood sugar levels and supports digestive health.
Quinoa: A nutrient-dense, gluten-free grain, quinoa is high in protein, fiber, and magnesium.
Oats: Oats are rich in soluble fiber and antioxidants. Soluble fiber is associated with lower cholesterol levels and may help reduce inflammation.
Nuts and Seeds
Almonds and Walnuts: Both nuts are high in anti-inflammatory compounds like vitamin E and polyphenols. Walnuts are also rich in omega-3 fatty acids.
Chia Seeds: These tiny seeds are packed with omega-3s and fiber, helping to reduce inflammation and promote digestive health.
Herbs and Spices
Turmeric: The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties.
Ginger: Ginger can help reduce pain and stiffness, particularly in conditions like osteoarthritis.
Cinnamon: Cinnamon has been shown to help reduce inflammation and lower blood sugar levels.
Anti-Inflammatory Beverages
Green Tea: Green tea contains polyphenols and may help protect against chronic diseases like heart disease and cancer.
Inflammatory Foods to Avoid or Limit
Certain foods, especially those that are heavily processed or high in unhealthy fats and added sugars, can increase inflammation in the body. Here's what to avoid:
Ultra-Processed Foods
Ultra-processed foods, such as packaged snacks, fast food, and ready-to-eat meals, often contain refined ingredients, preservatives, and artificial additives. They’re typically low in essential nutrients and high in unhealthy fats, sugar, and salt. Consuming them regularly can trigger inflammatory responses, disrupt gut health, and contribute to obesity, diabetes, and heart disease.
Sugary Foods and Drinks
Sugar increases insulin resistance and the production of pro-inflammatory chemicals in the body. Regularly consuming sugary foods and drinks, such as sodas, candy, pastries, and processed snacks, may contribute to chronic inflammation and has been associated with a higher risk of type 2 diabetes, heart disease, and metabolic syndrome.
Trans Fats and Hydrogenated Oils
Trans fats and hydrogenated oils are commonly found in margarine, packaged snacks, and fried foods. These fats are often used in processed foods to enhance shelf life and flavor, but they disrupt cellular function and contribute to cardiovascular disease and insulin resistance.
Red Meat and Processed Meats
While lean cuts of meat can be part of a balanced diet, red meat and processed meats (like bacon, sausage, and hot dogs) can contribute to inflammation when consumed in excess. Studies have shown that regular consumption of red and processed meats is linked to an increased risk of heart disease, cancer, and other chronic health issues.
How to Reduce Inflammation in the Body Through Diet
Starting to eat healthy can seem like a big shift, but it doesn’t have to be overwhelming. One approach is to gradually incorporate more anti-inflammatory foods while reducing those that may contribute to inflammation.
Step 1: Clean Up Your Pantry
A useful starting point is reviewing pantry staples and replacing processed snacks, sugary foods, unhealthy oils, and items high in refined carbohydrates or trans fats with whole grains, legumes, nuts, seeds, and healthy oils like olive oil.
Step 2: Plan Your Meals
Planning meals for the week, with an emphasis on fruits, vegetables, whole grains, and healthy fats, can help with grocery shopping and make it easier to prepare meals in advance.
Step 3: Start Small and Build Gradually
Completely overhauling a diet overnight is not necessary. Small, manageable changes, such as swapping a processed snack for a handful of nuts or fruit or replacing sugary drinks with green tea or water infused with lemon, can be a practical starting point.
Step 4: Cook at Home
Cooking at home allows you to choose the ingredients and avoid processed foods that are high in sugar, salt, and unhealthy fats. Focus on preparing meals from scratch using fresh, whole ingredients.
Step 5: Prepare for Eating Out or On-the-Go
When eating out, options like grilled fish, salads with olive oil dressing, or vegetable-based soups are generally more aligned with anti-inflammatory eating patterns. For on-the-go situations, snacks like fresh fruit, nuts, or yogurt are commonly preferred over processed alternatives.
Step 6: Stay Consistent
Consistency over time is generally associated with greater long-term benefits. Some people find it useful to note changes in energy, pain levels, or mood as they adjust their eating patterns.
Frequently Asked Questions
Can you eat eggs on an anti-inflammatory diet?
Yes, you can eat eggs on an anti-inflammatory diet, but it’s important to consider the quality of the eggs you’re consuming. Eggs from pasture-raised chickens tend to have more omega-3 fatty acids and less pro-inflammatory omega-6 fatty acids. As with most foods, portion and frequency are worth considering.
Is the carnivore diet anti-inflammatory?
The carnivore diet, which primarily involves eating animal products, is not typically considered an anti-inflammatory diet. While some people may experience short-term benefits, the lack of fruits and vegetables could contribute to long-term nutrient deficiencies. The high intake of red meat and saturated fats could also increase inflammation in some individuals.
How long does it take for an anti-inflammatory diet to work?
The time it takes to see the benefits of an anti-inflammatory diet varies from person to person, depending on factors like the severity of inflammation. However, many people start noticing improvements within two to four weeks of consistency. For long-term benefits, it may take several months or longer to see the full effects.
