10 Anti-inflammatory Foods to Eat Regularly, According to Experts

When thinking about a diet that really boosts your overall health, you should consider adding anti-inflammatory foods to your meals. As dietitian-nutritionist and health columnist Sophie Janvier points out, there are many scientifically proven benefits to an anti-inflammatory diet. “More vitality, better digestive comfort, less joint pain, more stable blood sugar levels, and maintaining a healthy weight,” Janvier says. “It's ideal for health prevention, but also when you suffer from endometriosis, eczema, or acne.”

Abigail Collen, RD, outpatient clinical nutrition coordinator at Mount Sinai, adds that acute inflammation is essential to a normal body functioning, as it acts as a signal to our immune system to respond to a stressor. Where it becomes a problem is when it turns into chronic inflammation. “Chronic inflammation damages cells, tissues, and organs,” Collen says. “Setting the stage for diseases like cardiovascular disease, diabetes, chronic kidney disease, MASLD, among others.”

She also explains that individual foods do not cause inflammation. The real causes of inflammation are dietary patterns that contain too many calories, too much sugar, or too much saturated fat. “Food can cause inflammation through various pathways,” agrees Kara Kash, RD, registered dietitian and head of nutrition at Factor. “For example, certain high-sugar foods cause rapid blood sugar spikes, causing inflammatory chemicals to accumulate in the body. Whereas certain highly processed fats cause cellular damage and gut irritation.”

When in doubt, Collen says to avoid consuming more calories than your body needs and try your best to limit foods that are high in added sugar and saturated fat. Another helpful tip: look for color. “When I think of anti-inflammatory, I think of a rainbow of colorful ingredients,” says Kash. “[It] often signals the presence of beneficial antioxidants and compounds. Consuming a colorful plate can help ensure you’re getting a rich variety of nutrients.”

With that, the 10 best anti-inflammatory foods include:

“Almonds are a good source of fiber, plant proteins, minerals, and antioxidants. Omega-3s are specific fatty acids, essential for the proper functioning of our body and of which we are often deficient,” says Janvier. “However, they promote the production of valuable anti-inflammatory substances and their action is beneficial on the cardiovascular, dermatological, cognitive or joint levels. In short, it is your ally in the event of skin problems, inflammatory diseases and even anxiety. For optimal effectiveness, also add fatty fish to the menu twice a week: tuna, salmon, sardines or mackerel provide another form of anti-inflammatory omega-3, complementary to those in nuts.”

“These small fruits are bombs of antioxidants, which help fight against oxidative stress in our cells,” says Janvier, adding that its cousin fruits raspberries, red currants, and all berries in general, are fantastic. “This is important because it promotes aging and causes inflammatory reactions. Blueberries contain a particularly effective type of antioxidant: Polyphenols. Their action has been studied numerous times, and their ability to block the production of certain pro-inflammatory substances has been confirmed.”

“It’s the new quinoa,” says Janvier. “This ancient cereal is the star of the moment. And we understand why: it is rich in fiber, antioxidants, vegetable proteins and it's gluten-free. Fiber allows us to favorably ‘feed’ the good bacteria in our microbiota, which will then produce anti-inflammatory substances. And that's not all: Thanks to the fiber content, this cereal has a lower glycemic index than rice or pasta."

“This fermented drink contains natural probiotics, in other words live bacteria which will seed our microbiome, helping it to be richer and more diverse,” says Janvier. “However, a healthy microbiome has many favorable effects on our health: better digestion, strengthened immunity, healthy skin, good mental health… When the microbiota is disrupted, this promotes intestinal permeability and therefore the passage of endotoxins in the blood, which causes an inflammatory reaction.”

“I proclaim it loud and clear, chocolate is good for your health,” says Janvier. As long as you choose it rich in cocoa (at least 85%!) and not very sweet. It is in fact the cocoa content which will be responsible for its benefits. It is a nutritional treasure since it has one of the richest levels of antioxidants in the plant world, minerals, fiber and theobromine, an anti-inflammatory substance. Don't panic if you have acne, 4 squares of dark chocolate with 85% cocoa will not be problematic. Conversely, milk or white chocolates are too sweet and can promote inflammation.”

The benefits of olive oil seem to be endless, and Kash says it is a nutritional powerhouse—extra virgin oil especially. “It contains several potent compounds, including oleocanthal, that actively exhibit anti-inflammatory properties,” she says. And it adds flavor to any meal, so you get something that’s healthy and delicious.

Tinned fish aren’t just having a moment; they are packed with nutrients to make all our meals even healthier. Sardines especially provide significant anti-inflammatory benefits, says Kash, as they are rich in omega-3 fatty acids. She explains that omega-3s signal the body to produce compounds and tell inflammatory pathways to shut off. Plus, sardines are often packed in tins with extra virgin olive oil, so you get added anti-inflammatory benefits.

One can never go wrong with leafy greens. Kash says they are packed with antioxidants such as polyphenols and flavonoids to neutralize free radicals that cause stress and inflammation and help with boosting your immune system overall. Collen adds they are also rich in omega-3s.

Kash explains that turmeric contains a specific type of polyphenol called curcumin, which is known for its anti-inflammatory properties (and is what gives the spice its bright yellow color). “Curcumin acts like a shield by helping turn off inflammatory signals inside your cells,” she says. “Combining it with a pinch of black pepper helps your body absorb all of its natural goodness.”

Just like leafy greens, Collen says that fatty fish are rich in omega-3s and can help with inflammation. They’re also filled with antioxidants, which she says help prevent the oxidative stress that causes damage on our cells, tissues, and organs that occurs with chronic inflammation.

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