Top 20 Anti-Inflammatory Foods To Eat (Free PDF!)

An anti-inflammatory diet focuses on eating foods that help reduce chronic inflammation in your body. You can take a big step toward better health by prioritizing whole, nutrient-dense options like fresh produce, healthy fats, and lean proteins—and cutting back on processed and sugary foods. Check out these top 20 list of anti-inflammatory foods to start adding to your diet today.

Be sure to scroll to the bottom of this post, where we have a free printable list of anti-inflammatory foods to keep handy.

Key Take-Aways

1. Learn how an anti-inflammatory diet can help lower chronic inflammation, boost immunity, and support overall health.
2. Discover top 20 anti-inflammatory foods like berries, fatty fish, turmeric, and leafy greens that actively fight inflammation.
3. Identify inflammatory culprits like processed foods, refined carbs, and trans fats that contribute to chronic disease.
4. Get practical meal ideas and tips to seamlessly incorporate anti-inflammatory foods into your daily routine.

What is an Anti-Inflammatory Diet?

Eating to reduce inflammation focuses on fruits, vegetables, healthy fats, and lean proteins. Foods rich in omega-3 fatty acids—such as salmon, walnuts, and flaxseed—are known to soothe inflammation, while antioxidant-packed berries and leafy greens provide powerful support for your body’s natural healing processes. According to the National Institutes of Health (NIH), omega-3 fatty acids help reduce the production of molecules and substances linked to inflammation, such as eicosanoids and cytokines.

Equally important is knowing what to limit. An anti-inflammatory diet minimizes foods that can fuel inflammation, such as sugary snacks, processed meats, refined carbohydrates, and trans fats. These choices help your body stay balanced and reduce the risk of chronic health issues. A study by the National Library of Medicine highlights that high consumption of processed foods and trans fats is directly linked to systemic 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. Additionally, research reveals that the Mediterranean diet, a well-known anti-inflammatory eating approach, has been scientifically proven to decrease markers of chronic inflammation and reduce the risk of cardiovascular diseases.

The best part? This approach is sustainable and designed for the long haul. Instead of quick fixes or feeling deprived, it’s about embracing nourishing foods that promote lasting health and vitality.

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

By incorporating these foods into your diet, you can reduce systemic inflammation, potentially preventing or managing these chronic diseases while improving your overall quality of life.

Can Everyone Benefit from Eating to Reduce Inflammation?

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 can make losing weight more challenging. During flare-ups, your body may retain fluids, which can slow your progress. The discomfort and pain caused by inflammation can also disrupt your sleep, making it harder to fight food cravings, and reducing your ability to exercise.

According to National Library of Medicine, incorporating anti-inflammatory foods into your meals can help support weight loss because these foods are naturally nutrient-dense and lower in calorie density.

If you’re looking for a simple way to get started, The Holy Mess 3 Day Diet and 3 Day Plant-Based Diet offer meal plans filled with anti-inflammatory ingredients to help you feel your best.

Plus, our NEW 7-Day Anti-Inflammatory Diet Meal Plan is now available for those who want a structured approach to healthier eating.

Top 20 List of 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

My Anti-Inflammatory Diet Journey

As a woman of a certain age, I have my fair share of arthritis and inflammation. For many years, anti-inflammatory medications were my solution to remain as pain-free and active as possible. I also got annual spinal injections to help manage the arthritis in my lower back.

Due to a Whipple surgery that I had in 2023, those medications are no longer an option. I was also left with some pretty serious digestive issues, so I have to be very careful what I put into my body.

At the top of the list of foods that will leave me doubled over in pain are fried foods, red meat, dairy products, and high-fat foods. Just eliminating these inflammatory foods made a drastic difference in my daily pain level. I have not had my annual spinal injections in almost three years.

I am now working on adding as many inflammation-fighting foods as possible to my diet. I have to proceed slowly because my body doesn’t know what to do with things like raw or cruciferous vegetables. Even though half of the Top 20 list isn’t feasible for me, the changes that I have made have improved my quality of life tremendously.

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.

7 Day Anti-Inflammatory Meal Plan PDF

Imagine Feeling Better in Just 7 Days!

The 7 Day Anti-Inflammatory Meal Plan has research-backed recipes that promote weight loss. Meals are ready in minutes—perfect for those low-energy days. No complicated, hard-to-find ingredients. Give your body the support it’s been craving.

The meal plan includes:

• Breakfast, Lunch, Dinner, and Two Snacks Per Day
• Complete Nutritional Information and WW Points
• Practical Tips to Simplify Your Prep
• Printable Grocery List and Pantry Essentials Checklist
• Support Your Body’s Natural Healing Processes.
• Daily Tracker to Monitor Your Progress & Symptoms

Click here to get your anti-inflammatory meal plan copy now.

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.