Health Nutrition & Diet 19 Anti-Inflammatory Foods to Eat Every Day for Long-Term Health Stock up on these ingredients to reduce the risk of diseases caused by chronic inflammation. By Betty Gold, Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines Ananda Eidelstein, Ananda Eidelstein Ananda Eidelstein is a vegetable-loving food writer, recipe developer, and editor with nearly a decade of culinary and food media experience. Real Simple's Editorial Guidelines and Lisa Milbrand Lisa Milbrand Lisa Milbrand has more than 20 years of experience as a lifestyle writer and editor, writing thousands of articles on topics that help people live better and healthier lives for Real Simple, Parents, and dozens of other top publications. Real Simple's Editorial Guidelines Updated on May 08, 2024 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Inflammation refers to your body's natural process of fending off things that could be harmful—injuries, infections, or toxins—in an attempt to heal itself. When something hurts our cells, we release chemicals that trigger a response from our immune system—including antibodies, proteins, and increased blood flow to the damaged area. In the case of acute inflammation (like a bruise or swelling from an injury), this doesn't linger for longer than a few days. Chronic inflammation, however, happens when our body's "fending off" response persists and leaves us in a constant state of alert. And it's no secret that it can be detrimental to our health: Chronic inflammation has been linked to various diseases such as cancer, heart disease, diabetes, depression, arthritis, and Alzheimer's. The good news is that we can use food to combat chronic inflammation. Instead of focusing on all the obvious inflammatory foods—sugar, soda, refined carbs, alcohol, red meat, and processed foods—let's hone in on the delicious ingredients you can load up on to reduce inflammation. Meet Sumac, the Superfood Spice That'll Help You Fight Inflammation—and Bland Food—For Good Include these anti-inflammatory diet foods into your daily routine and fight inflammation one bite at a time. Avocados Westend61/Getty Images Avocado is loaded with beneficial compounds that protect against inflammation, including vitamin E, which is a powerful antioxidant with anti-inflammatory benefits. How to enjoy the benefits of avocados Avocado toast or guacamole are easy ways to get your avocado in, but avocado is easy to include by adding it to salads, smoothies, sandwiches, or grain bowls. Spring Green Salad With Avocado Potato Egg and Avocado Hash Chicken and Avocado Rice Bowl Easy Guacamole Spinach Smoothie With Avocado and Apples Avocado Grain Bowls With Beet-Ginger Dressing Beans and Legumes bigacis / Getty Images Beans and legumes like chickpeas, lentils, black beans, and white beans provide more than plant-based protein—they're rich in compounds like peptides, polyphenols, and saponins, which have both antioxidant and anti-inflammatory properties. How to enjoy the benefits of beans and legumes Chickpeas may be associated with hummus, but they make a great addition to salads and soups, too. You can also sub in beans for part or all of the meat in many sauces, stews, and soups. Chickpea Veggie Burgers Cuban Black Beans and Rice Red Lentil Curry Chickpea Salad Sandwich Slow Cooker Black Bean Posole Superfood Lentil Salad Creamy Miso White Bean Soup Slow Cooker Vegetarian Chili With Sweet Potatoes Berries Summer Berries. Getty Berries like acai, strawberries, and blueberries are packed with antioxidants that may reduce inflammation while also boosting immunity. How to enjoy the benefits of berries Pack them into superfood smoothies, stir them into oatmeal, or try making an acai bowl. Berry Baked Oatmeal Acai Coconut Smoothie Bowl Summer Berry Trifle With Elderberry Cream Gingery Berry and Oat Smoothie Summer Ambrosia Raspberry Smoothie Bowl Strawberry-Chia Breakfast Parfaits Healthy Blueberry-Buttermilk Muffins Cherries Liliia Bila/Getty Images One of the most beloved summer fruits makes a delicious addition to an anti-inflammatory diet. They're rich in vitamin C and polyphenols, both of which can help reduce inflammation. 10 Worst Foods That Cause Inflammation, According to Nutrition Experts How to enjoy the benefits of cherries Cherries can be used in both sweet and savory dishes—and a glass of tart cherry juice is also great for helping to promote sleep, thanks to the melatonin and tryptophan that naturally occur in the fruit. Cherry Berry Breakfast Custard No Churn Chocolate Cherry Ice Cream Skillet Chicken Thighs With Balsamic Glaze and Fresh Cherry Salsa Pork Chops With Cherry Sauce 11 Tart Cherry Benefits That Can Boost Your Health Chili Peppers Jay's photo/Getty Images Who knew that turning up the heat could actually turn down the inflammation? Chili peppers contain certain compounds, like capsaicin, that may reduce inflammation. How to enjoy the benefits of chili peppers Adding a dash or two of hot sauce to your favorite dishes—everything from scrambled eggs to chili is one way to easily get in a little spice. You can also add diced chiles to tacos, sandwiches, or stews. Green Chile Meatballs Jalapeño-Lime Spritzer Chile Corn Chowder Elote Jalapeño Poppers Easy Homemade Salsa Citrus Caitlin Bensel Citrus, including lemons, limes, oranges, and grapefruit, is rich in compounds that can help reduce inflammation. How to enjoy the benefits of citrus Obviously, simple eating the fruit or drinking its juice is an easy way to pack in those anti-inflammatory metabolites, but you can get your citrus in desserts or meals. Even a squeeze of lemon or lime over seafood can help you benefit from citrus. Winter Citrus Pavlova Winter Citrus With Nut and Honey Crunch Pan-Seared Lemon Sole Grapefruit and Feta Fregola Slow-Roasted Citrus Salmon Pan-Roasted Olives and Lemons Ricotta Orange Toast Lime and Chia Vinaigrette Grapefruit Salad With Vanilla Syrup and Yogurt Chile-Lime Salmon Cakes With Arugula Salad Cruciferous Vegetables Getty Images Eating cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts has been shown to decrease markers of inflammation in the bloodstream—making them a potent addition to your anti-inflammatory diet. How to enjoy the benefits of cruciferous vegetables These veggies can be the perfect side—or the main attraction—in many dinner dishes, or pop them into salads to add extra crunch and nutrients. Brussels Sprouts Salad Cauliflower Piccata Broccolini With Lemon and Smoked Almonds Roasted Brussels Sprouts With Pancetta Whole Roasted Cauliflower With Grapes and Feta Sheet Pan Gnocchi With Broccoli Broccoli Soup With Cheddar Croutons Sheet Pan Shawarma-Seasoned Cauliflower and Chickpea Pitas Dark Chocolate Getty Images Dark chocolate has anti-inflammatory compounds like polyphenols and flavonoids that help make it one of most beloved additions to a superfoods list. How to enjoy dark chocolate's benefits We probably don't really need to say it, but I bet you can think of a ton of ways to enjoy dark chocolate in your favorite desserts. But even a small square of dark chocolate as a snack can be a welcome addition to an anti-inflammatory diet. Dark Chocolate Truffles Dark Chocolate Pumpkin Dump Cake Chocolate Almond Cake Chocolate-Covered Strawberries Chocolate Banana Bites Fish Inna Kozhina/Getty Images When it comes to combating inflammation, omega-3 fatty acids are where it's at. Salmon and sardines are both super sources of omega-3s, but other fatty fishes like mackerel and anchovies are also a wise choice. Tinned Fish Is Trending—6 Reasons Sardines Are One of the Healthiest You Can Eat How to enjoy the benefits of seafood Seafood may be thought of as a dinnertime main dish, but it can be added to salads, and smoked salmon makes an excellent addition to brunch or breakfast. Salmon Tacos With Grapefruit Salsa Nicoise-Inspired Summer Salad Smoked Sardine Toast With Lemon Mayo and Fennel Salad Smoked Salmon Flatbread Slow Roasted Citrus Salmon Lemony Spaghetti With Sardines and Bread Crumbs Ginger Getty Images Ginger helps ease inflammation by slowing the body's production of cytokines, a protein that triggers chronic inflammation. Ginger's a natural remedy for an upset stomach, too. How to enjoy ginger's benefits Ginger packs plenty of flavor, and can be served with sauteed vegetables, fish, or baked into cookies. And you can also steep it in boiled water for a tasty ginger tea. Ginger Chicken Soup With Vegetables Ginger-Lime Melon Salad Carrot Ginger Dip Ginger Miso Broth With Wilted Greens Easy Spiced Chai Recipe Green or Black Tea Anthia Cumming/Getty Images For an anti-inflammatory upgrade, make tea. Green or black tea has flavonoids, which have anti-inflammatory properties. Brew it yourself to avoid any unwanted sugars from packaged versions. How to enjoy tea's benefits Obviously, a cup of iced or hot tea is the easiest way to work this into your diet. But you don't have to stick with plain tea—try some of these drinks (and even desserts!). Anti-Inflammatory Berry Matcha Smoothie Green Tea Pimm's Matcha Cake With Vanilla Buttercream Milk Tea Chai Hot Toddy Leafy Green Vegetables Getty Images Leafy greens like Swiss chard, spinach, and kale have powerful anti-inflammatory effects that reduce certain levels in the body that drive inflammation. How to enjoy the benefits of leafy green vegetables Salad is a no-brainer, but you can also blend greens easily into a morning smoothie or add leaves to a sandwich. Kale Apple Smoothie Baked Spinach and Pea Risotto Chard and Herb Frittata With Cherry Tomatoes Spring Minestrone Slow-Cooker Bean and Spinach Enchiladas Wilted Sesame Spinach Turmeric Turmeric root and powder. Maximilian Stock Ltd/Photolibrary/Getty Images Turmeric has a powerful constituent called curcumin, which is what's responsible for turmeric's rapid rise in popularity. It has serious anti-inflammatory benefits. How to enjoy turmeric's benefits Go beyond the golden latte and add this superfood spice to soups, grain bowls, and dressings. Pro tip: Add freshly ground black pepper to increase turmeric's absorption. Mango Turmeric Smoothie Tofu Fried Rice Turmeric Tea Spiced Chicken and Chickpea Soup Tomatoes Cherry Tomatoes. Ken Gillespie/Getty Images Tomatoes are full of a slew of antioxidants, which can help you fight inflammation—including lycopene, beta-carotene, lutein, chlorogenic acid, and naringenin. While you can always enjoy your tomatoes raw, cooking them boost the amount of lycopene in them—making them even better for your health. How to enjoy tomato's benefits Tomatoes are an all-around easy addition to your diet. They can be easily added to soups, sandwiches, and salads—not to mention their use in sauces and juice. Curried Eggplant With Tomatoes and Basil Sun-Dried Tomato Shakshuka Tomatoes With Ricotta and Herbs Linguine With Cherry Tomato Sauce Tomato Vinaigrette Nuts and Seeds Getty Images Seeds and nuts are packed with anti-inflammatory effects, too. Add hemp seeds, flaxseeds, almonds, and walnuts to your diet to help reduce inflammation. How to enjoy the benefits of nuts and seeds You can add them to your breakfast bowl, or sprinkle nuts on salads or roasted vegetables. And they make great snacks, too! Nutty Superfood Breakfast Bites Pomegranate Almond Toast Honey Paprika Walnuts Superfood Pesto Strawberry Flax Smoothie Walnut-Mushroom Bolognese Grapes Getty Images/nortongo Grapes are noted for containing reservatrol and anthonyacins, compounds that have a strong anti-inflammatory effect. How to enjoy the benefits of grapes Yes, a glass of red wine can give you that reservatrol boost, but there are plenty of other, healthier ways to get the benefits of grapes. You may think of grapes as a sweet snack or dessert, but it can also add a depth of flavor to savory dishes. Green Gazpacho With Grapes and Honeydew Skillet Chicken With Grapes and Shallots Spinach, Grape, and Coconut Smoothie Roasted Cauliflower With Grapes and Feta Mushrooms Mix of Mushrooms. James Tse/Getty Images Mushrooms contain a number of anti-inflammatory compounds, including polysaccharides, terpenoids, and phenolic compounds, making them a great addition to your healthy eating repertoire. How to enjoy mushroom's benefits Roasted or sautéed mushrooms can be added to everything from pasta sauces to pizzas to soups—and they make a killer risotto, too. Mushroom and Farro Soup Sausage and Mushroom Cassoulet Mushroom and Burrata Orzotto Roasted Mushroom Mole Enchiladas Tofu and Mushroom Lettuce Wraps Squash, Mushroom, and Kale Soup With Dill Eggplant Mushroom Meatballs Olive Oil We use olive oil for cooking or in a salad, but it is also used in some areas of the world as a skin conditioner. You may have success in removing stubborn tape residue with olive oil. Image © Maximilian Stock Ltd. / Photographer's Choice / Getty Images Olive oil is an easy way to add an antioxidant and anti-inflammatory boost to your diet, as it's rich in antioxidant compounds like flavonoids, oleuropein, and hydroxytyrosol. How to enjoy olive oil's benefits Using olive oil in your cooking is a no-brainer. You can use olive oil to sauté or fry your food. And of course, olive oil is an essential part of most salad dressings, too. Mini Chocolate Olive Oil Cakes Maple Vinaigrette Lemon Cumin Sauce Garlic and Rosemary Foccacia Nectarine Olive Oil Cake Water Hydrate and energize with a cool glass of water. Credit: Level1studio | Getty Images Last but not least, there's water: It hydrates us and helps soothe inflammation in the body. How to enjoy water's benefits The easiest way—keep filling up your water glass or bottle to ensure you get plenty to drink. Keep in mind that you may need more or less water than the traditional eight glasses a day. Was this page helpful? 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