In the pursuit of a healthier lifestyle that guards against prevalent chronic diseases like heart disease and type 2 diabetes, anti-inflammatory foods can be a game-changer. The beauty of this dietary approach lies in its accessibility, with no need for elusive or costly ingredients like powders or supplements.

Harnessing the natural potency of anti-inflammatory foods is key. Red wine, grapes, and various berries house flavan-3-ols, compounds renowned for their inflammation-fighting prowess. Additionally, the fiber found in legumes, whole grains, fruits, and vegetables serves as fuel for beneficial gut microorganisms, producing butyrate—a short-chain fat known for its anti-inflammatory properties, safeguarding against heart disease and potentially offering cognitive benefits.

For a well-rounded anti-inflammatory diet, experts recommend a plate filled with vegetables and fruits, complemented by lean proteins and whole grains.

8 classes of anti-inflammatory foods 

Non-Starchy Vegetables

All vegetables boast anti-inflammatory properties, emphasizing the importance of a diverse selection. Follow the Dietary Guidelines for Americans, incorporating dark green, red, and orange vegetables.

– Asparagus

– Bitter melon

– Cruciferous vegetables (Arugula, broccoli, bok choy, cabbage, cauliflower, radish, turnips, watercress)

– Eggplant

– Garlic

Anti-Inflammatory Foods
A bowl of garlic

– Greens (Chard, purslane, spinach, and other cruciferous greens)

– Mushrooms

– Okra

– Onions

– Root vegetables (Carrot, celery, salsify, and other cruciferous root vegetables)

– Seaweed

– Tomato


All fruits contribute to the fight against inflammation. Practice moderation with fruit juices due to their concentrated natural sugar content; focus on consuming whole fruits instead.

– Apples and pears

– Apricots, nectarines, and peaches

– Berries (blackberries, blueberries, strawberries, raspberries)

anti-inflammatory foods
A bowlful of delicious berries. Strawberries, blackberries, blueberries and raspberries.

– Citrus (oranges, grapefruit, lemons)

– Dates

– Grapes

– Melons

– Tropical fruits (bananas, mango, papaya, pineapples)

Legumes and Starchy Vegetables 

Rich in nutrients and fiber, legumes play a role in reducing the risk of inflammatory conditions like heart disease and obesity.

– Legumes (Chickpeas, lentils, pinto beans, soy – tofu and edamame)

anti-inflammatory foods

– Potatoes with skin

– Sweet potatoes with skin

Whole Grains

Whole grains, containing both bran and germ, are crucial for their fiber content and various anti-inflammatory compounds.

– Barley

– Brown rice

– Buckwheat

– Millet

anti-inflammatory foods
Uncooked Sorghum Seeds in a Bowl

– Oats

– Sorghum

– Whole rye

– Whole wheat (bulgur wheat, wheat berries)

Nuts and Seeds

Packed with nutrients, nuts and seeds offer anti-inflammatory benefits, including vitamin E and ellagitannins.

– Nuts (Almonds, cashews, chestnuts, hazelnuts, pine nuts, pistachios, walnuts)

– Seeds (Pumpkin seeds, sunflower seeds, sesame seeds)

Protein-Rich Foods

Opt for plant-based proteins and omega-3-rich fish for maximum anti-inflammatory impact.

– Fish (halibut, herring, mackerel, salmon, sardines)

anti-inflammatory foods
Fresh salmon steak with a variety of seafood and herbs.

– Soy foods (tofu, tempeh, edamame)

– Other legumes (black beans, chickpeas, fava beans, lentils)


Embrace healthy fats, such as those found in extra-virgin olive oil and avocados, renowned for their anti-inflammatory properties.

– Avocado

– Extra-virgin olive oil

Herbs and Spices

Many herbs and spices possess anti-inflammatory properties, blocking pro-inflammatory cytokines.

– Herbs (Dill, marjoram, mint, parsley, oregano, rosemary, sage, tarragon)

Anti-Inflammatory Foods
Herbs and spices in bowls

– Spices (Allspice, cayenne pepper, cloves, coriander, cinnamon, cumin, ginger, fennel, black and pink pepper, saffron, turmeric)

Incorporating these anti-inflammatory foods into your diet can be a transformative step towards overall health and well-being. Remember, it’s not just about what to include but also being mindful of moderation and balance. Embrace the richness of nature’s bounty to nourish your body and fight inflammation effectively.

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