Inflammation is your body’s response to injury, irritation, or infection. It’s a natural bodily response and an entirely normal part of the healing process. However, it’s also possible that low levels of unchecked, chronic inflammation could be silently wreaking havoc on your health. Chronic inflammation has been identified as a major contributor to cardiovascular disease, type 2 diabetes, cancer, Alzheimer’s disease, and other chronic health conditions. (36)
Luckily, incorporating anti-inflammatory foods into your diet is a practical (and tasty) way to offset harmful inflammation. Continue reading to discover the full anti-inflammatory foods list containing 13 foods with the best anti-inflammatory effects.

Anti-inflammatory foods list
These 13 foods included below in this anti-inflammatory foods list are among the best of the best when it comes to anti-inflammatory effects.
1. Avocados
Ah, avocados. How could they not make the list? Avocados come with a laundry list of health benefits, but it’s the sugars found in avocados that may make them particularly good at reducing inflammation. One study found that AV119, a patented blend of sugars found in avocado, was effective in blocking the proinflammatory response in keratinocytes, specific cells involved in the body’s innate immune response. (6)
In another study where participants ate hamburgers with or without a slice of Hass avocado on top, those who ate the burger with the added avocado topping had lower levels of inflammatory markers following the meal. (31)
2. Berries
I’m sure this isn’t the first time you’ve heard that berries are overall very, very good for you. Their high antioxidant levels—specifically antioxidants called anthocyanins—are what make berries particularly beneficial when it comes to targeting inflammation. In one study where overweight men and women ate strawberries every day for six weeks, the results suggested that eating strawberries can offset the intake of unhealthy foods that trigger inflammation. (7)
Although there are countless varieties of berries, some of the most studied for their anti-inflammatory properties are:
- Açai berries (30)
- Blueberries (33)
- Blackberries (4)
- Black currants (28)
- Raspberries (24)
- Strawberries (7)
- Kiwi berries (29)

Did you know? Kiwi berries contain over 20 essential nutrients and a range of vitamins. (1)
3. Tomatoes
Tomatoes and tomato juice are both chock-full of several antioxidants with powerful anti-inflammatory properties, such as vitamin C, lycopene, and potassium. Tomatoes happen to be the richest source of lycopene in a traditional Western diet.
Lycopene is particularly effective at reducing inflammation, as well as the risk of certain cancers and heart disease. In one study with 106 obese and overweight females, drinking 330 ml of tomato juice daily for 20 days was shown to reduce levels of inflammation. (2)(14)(22)(41)
Did you know? Cooking tomatoes in olive oil can increase your ability to absorb lycopene when you eat them, as the cooking process appears to make lycopene more available. (10)
4. Cherries
Does eating 45 cherries a day keep inflammation away? Studies have shown it can! Packed full of antioxidants like catechins and anthocyanins, cherries are very effective at decreasing oxidative stress and fighting inflammation.
In one study, where participants ate 280 grams of cherries daily for a month, levels of inflammatory biomarkers were significantly reduced. The best part? The levels stayed low for 28 days after they had stopped consuming cherries daily! (9)(23)(25)

Did you know? There have been at least sixteen published human studies that have examined the connection between cherry consumption and inflammatory markers. (25)(26)
5. Turmeric
Turmeric, a spice derived from the rhizome of the Curcuma longa plant, has long been recognized for its medicinal properties. The beneficial effects of turmeric include anti-inflammatory, antimicrobial, and antioxidant activity. Turmeric is composed of approximately two to five percent curcumin, its most active component, commonly found in supplement form.
However, research has found that several of the health benefits of this spice occur independently of curcumin, which suggests there may be additional benefits to consuming whole turmeric. (18)
6. Mushrooms
Mushrooms are rich in selenium, B vitamins, copper, phenols, and other antioxidants that provide anti-inflammatory protection against inflammatory conditions such as inflammatory bowel disease (IBD). (8)(13)(37)
Did you know? Mushrooms can be a great way to lower inflammation naturally — but only if you don’t overcook them! Studies have shown that overcooking mushrooms can reduce the power of its anti-inflammatory compounds drastically. To reap the anti-inflammatory effects of mushrooms, aim to eat them lightly cooked or raw. (17)

7. Salmon and other fatty fish
Salmon, a commonly-consumed fatty fish, is an excellent source for protein as well as long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have been shown to have strong anti-inflammatory properties once your body metabolizes the acids into compounds called protectins and resolvins. (44) To reap the anti-inflammatory effects of salmon, aim to have it once a week for at least eight weeks in a row. (15)
Not a salmon lover? Other cold-water fatty fish that provide high levels of anti-inflammatory omega-3 fatty acids include:
- Anchovies
- Sardines
- Herring
- Mackerel (35)
8. Lentils and kale
If you are looking for a meal that is a one-stop-shop for all things micronutrients, then whip up something with lentils and kale! Studies have shown that the combination of lentils and kale is particularly effective and complementary when it comes to combating inflammation — being they are both jam-packed with phytonutrients, minerals, and other vitamins. (34)(36)
9. Dark chocolate and cocoa
Dark chocolate and all things cocoa are not only delicious, but they are also nutritious! The cocoa found in chocolate is full of antioxidants, which can help reduce inflammation in the body —and quickly. In one study, smokers who drank a cocoa drink experienced a significant improvement in endothelial function a mere two hours after ingestion. (20) Endothelial cells line the arteries and play a role in regulating inflammation throughout circulation. (32)
To get the most anti-inflammatory health benefits from your chocolate, try and opt for a bar of dark chocolate that contains 70% cocoa or higher. (27) A diet high in sugar has been shown to increase inflammation, so it’s important to look for chocolate with as little sugar as you can find. (36)
Did you know? The flavonols found in dark chocolate and cocoa are what’s responsible for chocolate’s strong anti-inflammatory properties. (11)(20)
10. Broccoli
Broccoli is an absolute nutritional dynamo that deserves the title of superfood. Studies have shown that eating this cruciferous vegetable regularly is associated with a decreased risk of heart disease and certain cancers. It’s also one of the best natural sources for sulforaphane — a powerful antioxidant with notable anti-inflammatory properties. (16)(21)(45)
Did you know? Broccoli may be particularly good at alleviating and controlling inflammation caused by Crohn’s disease. (12)
11. Grapes
All grapes — the red, purple, and green ones —are packed with, you guessed it, antioxidants! Specifically, grapes are full of anthocyanins and resveratrol, both of which have been shown to reduce inflammation. In one study where people with heart disease consumed a liquid grape extract daily for a year, participants experienced a decrease in inflammatory gene markers. (5)(40)
Did you know? You can freeze grapes. Frozen grapes can make for a tasty snack, or they can jazz up a glass of water or be thrown into smoothies.
12. Chili peppers and bell peppers
Chili peppers are packed with antioxidants and vitamin C, two key nutrients responsible for their significant anti-inflammatory effects. Hot chili peppers are also a great source of sinapic acid and ferulic acid, which can reduce inflammation. (3)(39)
Though if you can’t handle the heat of chili peppers, know you can also opt for bell peppers. Bell peppers have been shown to contain capsaicin, which may have anti-inflammatory effects in individuals with inflammatory conditions. (38)
Did you know? Scientists are heavily studying the anti-inflammatory effects and therapeutic application of water extract from bell peppers. (19)

13. Chia seeds
Chia seeds are a superb source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in certain plant foods. In the body, small amounts of ALA are converted to the bioactive fatty acids EPA and DHA. (35)
The ALA present in chia seeds makes them a great choice to sprinkle on yogurt or cereal or mix into your morning smoothie. (42) Other plant-based foods that contain ALA include walnuts, flax seeds, flaxseed oil, and soybeans. (43)
Reduce inflammation with these easy meal ideas
We’ve come up with some simple meal ideas that incorporate the top anti-inflammatory foods from this list. Consider the following meal and snack ideas:
- Breakfast: a smoothie with strawberries, avocado, kale, and apple; or a chia bowl or oatmeal with berries and little dark chocolate nibs
- Lunch: lentils with brown rice and kale; or grilled salmon and broccoli
- Snacks: fresh berry fruit salad; an apple and a piece of 70% chocolate; chia seed pudding; or guacamole on a whole-grain toast with black pepper
- Beverages: certain herbal teas (e.g., ginger, turmeric) or green tea
There are lots of different and delicious anti-inflammatory food options you can try—remember to mix it up to maximize your wellbeing!
The bottom line
Keep in mind that low levels of inflammation can easily go unnoticed. By regularly incorporating a variety of anti-inflammatory foods into your diet, you can reduce the risk of chronic inflammation, a process associated with many chronic diseases. If you’re a patient, speak to your healthcare provider before making significant changes to your diet.
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Pain in shoulders and lower back
Are alkaline foods anti- inflammatory?
Hi Mike, thank you for your comment! We’re sorry to hear you are experiencing this pain. We unfortunately are unable to provide any advice for your condition as we are not registered medical professionals (just the technology that supports them!). Though we hope you found value in this article to fight inflammation, as always we recommended reaching out to your healthcare provider for the best suitable treatment plan for your needs as everyone is unique!
Hi Mary, That is a great question! While we can’t say that all alkaline foods are anti-inflammatory, there are some interesting connections.
There is some evidence in certain groups that a higher dietary acid load may affect the inflammatory response and be associated with inflammation. For example, one study in breast cancer survivors found a positive association between dietary acid load and C-reactive protein (CRP), an inflammatory marker. This means that higher acid content in the diet was associated with higher CRP levels in individuals in the trial.
Another study that examined dietary acid load in children with overweight/obesity found that higher acid load may be a factor that contributes to increased risk of asthma, an inflammatory condition, in these children.
Scientific literature also suggests that there are several beneficial effects of a plant-based diet (that provides plenty of fruits and vegetables) in individuals with chronic kidney disease. This type of diet may reduce the dietary acid load, inflammation, and oxidative stress, which may result in improved health in these individuals.
Hi, I have been suffering from very severe inflammation condition & because of that I developed diabetes since 9 months ago, I have inflammation in my lower ribs area all around & recently it caused warmth in my chest area & effecting the nerves & blood vessels in my arms & legs since 6 weeks ago , but I was not able to connect the condition to a chronic inflammation & has also caused peripheral neuropathy condition of when i speak for longer period of time it causes the firing of my nerves & blood vessels & causing them to constrict so it does not circulate the blood in my legs & arms and have a condition of numbness, burning, pins & needles specially in the cold climate even when it is up to 7 decrees or less unless I come back to higher temperatures indoors . I have been to the hospital several times but after having a blood test they said everything is normal & they discharge me. Recently about 10 weeks ago my doctor had prescribed me to take a 10mg norvacs in addition to the 16mg candersatin blood pressure medication. My blood pressure remains high because of the inflammation. The inflammation increased in my whole body in the last 6 weeks. I have high levels of inflammation
In my back & ribs area. Celebrex & naproxen helps me to control my inflammation somewhat but it is not going away instead it is increasing when I m talking, put it this way i have to use other area of my muscles to talk & cause pain in my blood vessels in my legs, hands, chest area & brain
Thank you for your comment, Fidahali! We’re sorry to hear you are experiencing this pain and inflammation. We unfortunately are unable to provide any advice for your condition as we are not registered medical professionals (just the technology that supports them!). We do hope you found value in this article to fight inflammation, as always we recommended reaching out to your healthcare provider for the best suitable treatment plan for your needs.
I’ve read and know people that get major improvement thru Intermittent fasting. Something you may want to look into.