What are the best anti-inflammatory supplements?

Supplements thought to reduce inflammation include: Vitamin C Vitamin D Curcumin (found in the spice turmeric ) Spirulina Ginger Garlic Cinnamon Garlic Fish oil supplements (for their omega-3 fatty acids ) Before starting any supplement, check in with a trusted healthcare professional.

12 Best Anti-Inflammatory Foods to Add to Your Diet

Key takeaways:

Inflammation is an immune system response that helps fight infection and heal wounds or injuries. But when inflammation becomes chronic, it can put you at risk for long-term health conditions like heart disease and diabetes.
Eating foods rich in antioxidants and omega-3s may help reduce inflammation. Eating fewer processed foods may also help.
Anti-inflammatory foods include berries, fatty fish, and leafy green vegetables. Anti-inflammatory drinks include green tea and coffee.

We know that chronic inflammation can increase your risk of developing health problems. We also know that what you eat can affect the levels of inflammation in your body. So, it’s worth asking, “Are there any foods that reduce inflammation?”

No single food prevents inflammation on its own. But many foods have anti-inflammatory properties. A diet rich in anti-inflammatory foods may reduce low-grade chronic inflammation.

Most anti-inflammatory foods are rich in certain nutrients, especially antioxidants and omega-3s. Antioxidants prevent free radicals from damaging cells, which prevents inflammatory responses in your body. Omega-3s are thought to block an enzyme that leads to inflammation.

Here are 12 anti-inflammatory foods to try.

1. Berries

Eating berries, particularly blueberries and black currants, may help reduce inflammation. Berries are more than sweet and delicious. They also contain high levels of polyphenols, which have antioxidant benefits.

2. Leafy green vegetables

Leafy green vegetables contain a variety of antioxidant compounds. These vegetables include:

Spinach
Kale
Collards
Swiss chard

Some studies show that using certain cooking methods (like boiling or frying your vegetables) may allow these compounds to be better absorbed by your body.

3. Cauliflower

Cauliflower, a cruciferous vegetable, contains high levels of antioxidants like quercetin and kaempferol. As a bonus, cauliflower is also rich in nutrients like fiber, vitamin C, calcium, and iron — to name a few.

4. Almonds

Almonds contain gut-friendly fiber. They’re also rich in antioxidants, including vitamin E. Research shows that regular consumption of vitamin E may help reduce your risk of heart and blood vessel diseases.

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5. Green tea

Green tea, a refreshing beverage enjoyed hot or cold, is well known for its potential health benefits. It contains many helpful compounds, including epigallocatechin gallate (EGCG), which has anti-inflammatory properties.

6. Fatty fish

Eating fish that contains healthy omega-3 fatty acids is linked to lower levels of inflammation. Types of fish that are rich in omega-3s include:

Salmon
Trout
Mackerel
Sardines
Albacore tuna

7. Plant-based oils

Plant-based oils, like olive oil, contain polyphenols that may help strengthen your immune system. Polyphenols help increase the number of white blood cells in your body, which fight off illness and infection. For example, early research suggests that regular intake of sesame oil may help prevent inflammation.

8. Tomatoes

Tomatoes contain the antioxidant lycopene, which has anti-inflammatory benefits. Both fresh and cooked tomatoes, as well as tomato paste, contain lycopene.

9. Coffee

Coffee may provide more than just a boost of energy. It may also help protect your body against inflammation. Research shows that coffee contains a variety of flavonoids and quercetin, which are compounds that have antioxidant properties. You can enjoy your coffee with healthy add-ins like herbs, spices, or fruit to cut down on added sugar and fat.

10. Herbs and spices

Various herbs and spices — like turmeric, ginger, garlic, and cinnamon — contain anti-inflammatory properties. This is due to compounds like:

Curcumin
Gingerol
Allicin
Other polyphenols and flavonoids

But it’s not clear how much of these herbs and spices you need to eat to reap anti-inflammatory benefits. While adding these foods to your diet won’t hurt, it’s unclear how well they may help with inflammation on their own.

11. Peanut Butter

Research suggests that peanut butter may be an anti-inflammatory food. It contains magnesium and vitamin E, both of which are anti-inflammatory nutrients. Peanuts also contain linoleic acid, which may be anti-inflammatory if consumed in moderation.

12. Pineapple

Pineapple offers more than juicy sweetness. It contains bromelain, a digestive enzyme with anti-inflammatory properties. For this reason, it’s been used in traditional folk medicine since ancient times. Pineapple’s antioxidants also ward off the cellular damage linked to inflammation.

Which foods may cause inflammation?

If you want to eat in a way that helps lower inflammation, there are certain foods and beverages you should try to limit. These include:

Foods and drinks high in sugar, like soda, juices, candy, baked goods, and certain processed condiments and prepackaged foods
Foods high in saturated fats and trans fats, like deep-fried foods, fast foods, and baked goods
Processed meats, like hot dogs, sausages, canned meats, and deli meats
Refined carbohydrate-based foods, including white bread, white pasta, and white-sugar-based food products

This isn’t to say that you should never consume these items. But try to eat fewer of these highly processed foods and drinks. Instead, consider eating more anti-inflammatory foods.

What are the benefits of following an anti-inflammatory diet?

Following an anti-inflammatory diet may help with several health conditions. That’s because chronic inflammation plays a role in many common diseases, including:

To be clear, occasional inflammation in your body is normal. It’s the body’s natural protective response to a health threat or an injury. But when inflammation persists daily without the presence of a harmful threat, it’s considered chronic inflammation. An anti-inflammatory diet may help combat this type of inflammation.

Reviewed by Maria Robinson, MD, MBA | February 14, 2025

Frequently asked questions

What is an anti-inflammatory diet?

Coffee may be anti-inflammatory because its flavonoids and quercetin compounds have antioxidant properties. Ginger tea is another anti-inflammatory drink, thanks to 6-gingerol, the active component in ginger. Green tea gets its anti-inflammatory properties from epigallocatechin gallate (EGCG).

To get the most health benefits from these drinks, enjoy them without sugar. If you want to sweeten them, try using manuka honey, which may have anti-inflammatory properties of its own.

Supplements thought to reduce inflammation include:

Vitamin C
Vitamin D
Curcumin (found in the spice turmeric)
Spirulina
Ginger
Garlic
Cinnamon
Garlic
Fish oil supplements (for their omega-3 fatty acids)

Before starting any supplement, check in with a trusted healthcare professional.

The bottom line

By eating foods rich in antioxidants and omega-3 fatty acids, you may be able to reduce inflammation in your body. An anti-inflammatory diet often includes leafy green vegetables, berries, oily fish, and nuts.

Reducing your intake of processed foods and beverages, such as deli meats and soda, may also help with inflammation. Replacing these items with anti-inflammatory foods may help lower your risk of chronic disease and improve your overall well-being.

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Written by:

Staci Gulbin, MS, MEd, RDN

Staci Gulbin, MS, MEd, RDN, is a registered dietitian through the Commission on Dietetic Registration. She has been working in the nutrition and dietetics field since 2008.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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