What are the Top 20 Anti-Inflammatory Foods? {with FREE PDF}

An anti-inflammatory diet focuses on eating foods that help reduce chronic inflammation. The goal is to prioritize whole, nutrient-dense foods while minimizing processed, refined, and sugary options that can trigger or worsen inflammation. Check out this helpful list of the best 20 anti-inflammatory foods to add to your diet starting today.

Be sure to scroll to the bottom of this post, where we have a free PDF printable checklist to keep handy.

What is an Anti-Inflammatory Diet?

This way of eating includes plenty of fruits, vegetables, healthy fats (like those from fish, nuts, and olive oil), and lean proteins. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, calm inflammation, as do antioxidant-rich berries and leafy greens.

Just as important as what to eat, an anti-inflammatory diet limits foods like sugary snacks, processed meats, refined carbs, and trans fats, which can increase inflammation. 

Following this lifestyle not only helps reduce pain and swelling in conditions like arthritis but also supports overall wellness by promoting a healthier heart, better digestion, and improved mental clarity.

This approach to healthy eating is sustainable and focuses on long-term health rather than quick fixes or deprivation.

How Can an Anti-Inflammatory Diet Help?

Inflammation is a natural immune response to illness or injury, but chronic, systemic inflammation is a factor in diseases such as:

• Obesity
• Metabolic syndrome
• Prediabetes
• Type 2 Diabetes
• Heart disease
• Inflammatory bowel disease
• Some forms of cancer
• Arthritis
• Alzheimer’s disease

Is Reducing Inflammation with Diet Beneficial for Everyone?

Yes! Even if you don’t have a medical condition, anti-inflammatory eating offers many advantages. An anti-inflammatory diet:

• Supports weight management
• Boosts energy
• Promotes long-term wellness
• Improves digestion
• Elevates mood
• Provides better sleep

Whether managing a chronic condition or wanting to prevent one, anti-inflammatory foods are an excellent foundation for a balanced, healthy diet.

Fighting Inflammation During Weight Loss

Inflammation is not your friend if you need to lose pounds. During flare-ups, your body may hold on to fluids, stalling your progress. Pain can lead to a lack of sleep, making it harder to fight food cravings, not to mention reduce your ability to exercise.

This list of anti-inflammatory foods will help with weight loss because the foods are naturally healthy and most are low in calorie density. Check out the Holy Mess 3 Day Diet and 3 Day Plant-Based Diet, which are full of anti-inflammatory foods.

Watch for our NEW 7-Day Anti-Inflammatory Meal Plan, coming in January 2025.

What are the Top 20 Anti-Inflammatory Foods to Add to Your Diet?

Incorporating these foods regularly can help promote a balanced, anti-inflammatory diet, reduce the risk of chronic diseases, and boost overall health.

1. Berries (e.g., Blueberries, Strawberries) – Rich in antioxidants, especially anthocyanins, which help reduce inflammation.
2. Fatty Fish (e.g., Salmon, Mackerel) – High in omega-3 fatty acids, which are known to fight inflammation in the body.
3. Turmeric – Contains curcumin, a powerful anti-inflammatory compound that can reduce joint pain.
4. Leafy Greens (e.g., Spinach, Kale) – Packed with vitamins and antioxidants that protect against cellular damage.
5. Broccoli – High in sulforaphane, which reduces levels of inflammatory markers.
6. Olive Oil (Extra Virgin) – Rich in oleocanthal, an antioxidant with similar effects to anti-inflammatory drugs.
7. Nuts (e.g., Almonds, Walnuts) – Good sources of healthy fats, fiber, and omega-3s that help combat inflammation.
8. Cherries – Contains anthocyanins that help reduce markers of inflammation, especially helpful for joint health.
9. Tomatoes – Rich in lycopene, which can help lower inflammation, particularly in the lungs.
10. Ginger – Contains gingerol, a compound with powerful anti-inflammatory properties.
11. Avocados – Packed with healthy monounsaturated fats and antioxidants that help fight inflammation.
12. Green Tea – Contains catechins, which are natural antioxidants that can help lower inflammatory responses.
13. Garlic – Contains sulfur compounds that stimulate the immune system to fight inflammation.
14. Beets – High in betalains, which have been shown to reduce inflammation and oxidative stress.
15. Carrots – Rich in beta-carotene, an antioxidant that helps fight inflammation and free radicals.
16. Pineapple – Contains bromelain, an enzyme that reduces inflammation, especially after injury.
17. Chia Seeds – High in omega-3s and fiber, both of which help reduce inflammation in the digestive system.
18. Bell Peppers (Especially Red) – Packed with vitamin C and quercetin, both of which have anti-inflammatory effects.
19. Dark Chocolate (70%+ Cocoa) – Contains anti-inflammatory flavonoids that can reduce the risk of disease.
20. Mushrooms (e.g., Shiitake, Reishi) – Contain compounds that help reduce inflammatory proteins and support immune health.

Inflammation-Fueling Foods to Avoid

Focusing your diet on inflammation-fighting foods is part of the anti-inflammatory solution. Removing foods that can worsen inflammation is also vital. 

Experts recommend avoiding these inflammatory foods:

• Red meat, such as steak and hamburgers
• Processed meat, such as bologna, bacon, sausage and lunchmeat
• Commercial baked goods, such as snack cakes, pies, cookies, and brownies
• Bread and pasta made with white flour
• Deep-fried items such as French fries, fried chicken and donuts
• Foods high in added sugar, such as candy, jelly and syrup
• Sugar-sweetened beverages such as soda, bottled or canned tea drinks, and sports drinks
• Trans fats found in margarine, microwave popcorn, refrigerated biscuits and dough, and nondairy coffee creamers

Anti-Inflammatory Breakfast Foods & Recipes

Start your day off right by fueling your body with inflammation-fighting foods like these:

• In a hurry? Try this Veggie Scrambled Egg Mug for a hot breakfast in under 5 minutes. Spray a large coffee mug with cooking spray. Add 1 cup of your favorite vegetables. Cook in the microwave for 1 minute. Drain liquid. Break in 2 eggs and stir well with a fork. Microwave for 1 minute. Stir. Microwave for 30 seconds more.
• If you want an anti-inflammatory smoothie, this protein-rich Orange Mango Green Smoothie will keep you going for hours.
• Warm up your morning with the Sweet Berry Oatmeal from The Holy Mess 3 Day Plant-Based Meal Plan for Weight Loss? Combine 1/2 cup oatmeal, 1/4 cup no-sugar added applesauce, 3/4 cup almond milk and 1 cup of berries in a microwave-safe bowl. Mix well to combine. Microwave on HIGH 2 1/2 to 3 minutes, watching carefully that it doesn’t overflow; stir and serve.
• Round out your breakfast with an anti-inflammatory juice. Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation. (Limit juices if you have a goal of weight loss.)

Anti-Inflammatory Lunch and Dinner Foods & Recipes

Here are some great ways to reduce inflammation while fueling yourself for a busy day.

• Full of fiber and protein, this Chickpea Salad makes a great side dish or filling lunch.
• Set yourself up for success for the week by meal-prepping these Ground Turkey Burrito Bowls. Filled with fiber, heart-healthy fats, and essential nutrients, they will help keep you full for hours.
• You can serve these Zucchini Turkey Burgers on a salad, wrapped in lettuce, or in a wrap or bun that meets anti-inflammatory guidelines.
• Most meals in The Holy Mess 3-Day Diet Meal Plan are anti-inflammatory. The rest can be modified with a simple swap. Take a look for inspiration.
• Are you vegan, vegetarian, or looking to cut back on animal proteins? Check out The Holy Mess 3 Day Plant-Based Meal Plan. It is filled with plant-based anti-inflammatory meals.

Anti-Inflammatory Snacks & Desserts

You don’t have to give up sweets and treats just because you need to eat healthier. Here are some healthy options.

• Two squares of dark chocolate give you a decadent treat that is good for you, too.
• Whip up a batch of Brownie Batter Hummus and serve with bananas, apples, or strawberries for dipping.
• Hummus with whole grain or rice crackers (such as Good Things or Mary’s Gone Crackers) is a great savory treat. Mix in garlic and herbs to boost the health benefits.
• Banana Nice Cream makes an excellent creamy treat for kids and adults.
• Nuts and dried fruit offer many health benefits. Just watch portion sizes if you have a weight loss goal.

More Recipes and Articles for You

Blueberry Oatmeal Bake – Healthy, great for meal prep, and full of anti-oxidant-rich berries.

Fajita Breakfast Scramble – Try this deliciously different plant-based breakfast.

3 Healthy Wrap Recipes – Use this wrap ideas when you need a quick meal on-the-go.

Bacon-Cabbage Skillet – This meal is excellent for breakfast or a side dish for a lean protein dinner.