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8 Best Anti-Inflammatory Foods

leafy greens

Antioxidant-rich kale, spinach, and chard. If you don't like salads, try blending spinach and kale into smoothies, stir-frying bok choy and shredded cabbage, or sautéing swiss chard with butter and dill.

Colorful fruit

Fiber and antioxidant-rich fruit has intense hues. 1 Blackberries, plums, and grapes have dark blues and purples, while apples, papaya, and pineapple have vibrant reds, oranges, and yellows.


Ginger and turmeric are anti-inflammatory too. 2–6 They also taste and color foods. If turmeric tastes bad, try curcumin. Turmeric's anti-inflammatory chemical is curcumin.


7 Most nuts include omega-3s, fiber, and "healthy" monounsaturated and polyunsaturated fats. Many peanut products include oil, which may be unhealthy.

Green Tea

Anti-inflammatory and antioxidant green tea. 8 , 9 Although promising, two animal studies 10 and 11 showed green tea alleviated arthritis pain.


Chia and flaxseeds

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

Fatty Fish

Omega-3-rich sardines, salmon, and tuna reduce inflammation. Middle-aged and elderly women who frequently ate fish were 29% less likely to develop rheumatoid arthritis.


Black beans, lentils, and other legumes include antioxidants and fiber to reduce inflammation. They provide protein without red meat, which causes inflammation. 

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