Anti-inflammatory foods are generally whole, nutrient-dense foods that help reduce chronic inflammation in the body.
Here’s a clear list by category:

Vegetables
Especially colorful, leafy, and cruciferous vegetables.
* Spinach
* Kale
* Swiss chard
* Broccoli
* Brussels sprouts
* Cauliflower
* Cabbage
* Beets
* Carrots
* Sweet potatoes
* Bell peppers
Fruits
Rich in antioxidants and polyphenols.
* Blueberries
* Strawberries
* Raspberries
* Blackberries
* Cherries
* Oranges
* Grapefruit
* Apples
* Pomegranates
* Avocados
* Pineapple

Fatty Fish (high in omega-3s)
Omega-3 fatty acids strongly reduce inflammation.
* Salmon
* Sardines
* Mackerel
* Herring
* Anchovies
* Tuna

Nuts & Seeds
Contain healthy fats and antioxidants.
* Walnuts
* Almonds
* Pistachios
* Chia seeds
* Flaxseeds
* Hemp seeds
* Pumpkin seeds

Whole Grains
Provide fiber that supports gut health and lowers inflammation.
* Oats
* Quinoa
* Brown rice
* Barley
* Farro
* Whole wheat

Legumes
Great source of fiber and plant protein.
* Lentils
* Chickpeas
* Black beans
* Kidney beans
* Cannellini beans
Healthy Fats

Key for anti-inflammatory eating.
* Extra-Virgin olive oil
* Avocados
* Olives

Herbs & Spices
Some of the most powerful natural anti-inflammatories.
* Turmeric
* Ginger
* Garlic
* Cinnamon
* Rosemary
* Thyme
* Basil

Turmeric’s anti-inflammatory compound is called Curcumin.

Drinks
* Green tea
* Black tea
* Matcha
* Water with lemon
Green tea contains the anti-inflammatory antioxidant Epigallocatechin gallate (EGCG).

Other Helpful Foods
* Dark chocolate (70%+ cacao)
* Fermented foods (yogurt, kefir, kimchi, sauerkraut)

Common inflammatory foods to limit:**
* Refined sugar
* Ultra-processed foods
* Refined carbs (white bread, pastries)
* Processed meats
* Excess alcohol
* Trans fats