The 10 Best Fruits for Inflammation

Inflammation is a normal part of your body’s defense system. It helps your body fight infection and heal injuries. But when inflammation becomes chronic, it can increase your risk of conditions like heart disease and diabetes.

No single food can completely prevent inflammation. But some foods have compounds that help reduce it. Fruits are especially helpful. That’s because they’re full of antioxidants and other nutrients that protect your cells from damage.

Let’s take a look at some of the best fruit for inflammation.

1. Berries

Berries are rich inanthocyanins, a type of antioxidant that gives them their deep, vibrant colors. These compounds help protect your cells by neutralizing free radicals — molecules that can build up in your body and trigger inflammation. Eating berries regularly may help reduce inflammation and lower stress on your body over time.

Berries also provide fiber, which supports gut health. A healthy gut helps regulate inflammation in a lot of different ways. But in general, it helps keep your immune system balanced, so it’s less likely to overreact. 

Berries are endlessly versatile. Add them to yogurt, oatmeal, and smoothies. You can even use them in savory dishes like salad.

2. Cherries

Cherries are also high in anthocyanins. Research suggests that eating cherries may lower levels of C-reactive protein (CRP). CRP is a marker used to measure inflammation in your body. High levels may be due to infection, injury, or chronic stress. 

Cherries may also help with muscle recovery after exercise. Intense workouts cause short-term inflammation in your muscles, which can lead to soreness. Compounds in tart cherries may help lower this inflammation by reducing the release of certain inflammatory substances. This could help you feel less sore and recover faster.

You can mix fresh or dried cherries into grain bowls. You can also try drinking tart cherry juice, which may have added benefits for sleep.

3. Pomegranates

Pomegranates get a lot of their antioxidant power from plant compounds called punicalagins. Pomegranates are also packed with vitamin C and fiber, nutrients that support a healthy gut and help keep your immune system strong.

Sprinkle pomegranate seeds (arils) on yogurt or oatmeal, or blend them into smoothies.

4. Kiwi

Kiwifruit may be small, but it’s loaded with anti-inflammatory nutrients.

It’s rich in vitamin C, a powerful antioxidant. A serving provides about 70% of your daily value (DV). Kiwi also contains carotenoids, plant pigments that protect cells, reduce inflammation, and support healthy vision. Plus, its fiber and enzymes support a healthy gut.

Try adding sliced kiwi to a fruit salad, or dice it and use it in salsa.

5. Grapes

Grapes (especially red and purple ones) are high in resveratrol, an antioxidant that’s been widely studied for its ability to calm inflammation. Grapes also provide vitamin C and other antioxidants that support immune health. Resveratrol may also help improve blood flow, which is good for your heart. 

Try mixing grapes into chicken or tuna salad. You can also freeze them for a refreshing, popsicle-like treat.

6. Citrus fruits

Oranges and other citrus fruits, like grapefruits, lemons, and limes, are full of vitamin C. They’re also rich in flavonoids, another type of antioxidant that helps fight inflammation. 

Try adding orange slices to salads, squeezing lemon into your water, or using fresh lime juice to make a salad dressing.

7. Pineapple

Pineapple contains bromelain, enzymes that help break down proteins and may have anti-inflammatory effects. Research suggests bromelain may impact inflammatory pathways and support immune function. But the research is still in the early stages. 

Because of this potential link, bromelain supplements are sometimes used during recovery after injury or surgery. Fresh pineapple has less bromelain than supplements, but it can still be a valuable part of an anti-inflammatory diet — especially since it also provides nutrients like vitamin C.

Add pineapple chunks to cottage cheese, or throw some slices on the grill for a sweet, juicy treat.

8. Apples

Apples are a good source of quercetin, a flavonoid that helps support your immune system and reduce inflammation. Apples also contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the beneficial bacteria in your gut. When pectin reaches your large intestine, it’s fermented into compounds that support overall health, including helping to keep inflammation under control.

For the most benefit, eat apples with the skin on. That’s where most of the antioxidants are.

9. Watermelon

Watermelon is mostly water (91%), which makes it a very hydrating food. It’s also rich in lycopene, an antioxidant that gives red and pink fruits their color. Lycopene helps limit cell damage that can trigger inflammation. Watermelon also provides immune-boosting vitamins C and A.

Try blending watermelon with lime juice and natural sweetener to make sorbet. You can also toss it with mint and feta cheese for a refreshing salad.

10. Avocado

Avocados (yes, they’re a fruit!) are different from most other fruits. They’re low in carbohydrates but high in healthy fats that can help reduce inflammation. Avocados also contain antioxidants like vitamin E, and fiber that supports gut health. Unlike most fruits, avocados contain some protein — about 3 g per cup. This makes them one of the highest-protein fruits you can eat.

Guacamole is always a tasty choice. You can add it to a sandwich, salad, or blend it into a smoothie to make it creamy.

Foods that cause inflammation

While some fruits can help lower inflammation, other foods may increase it — especially if you eat them often. 

Foods that can contribute to inflammation include:

• Ultra-processed foods

• Refined grains (like white bread and pastries)

• Sugary drinks

• Processed meats (such as bacon and sausage)

• Foods high in added sugars

• Trans fats and heavily processed oils

• Alcohol

You don’t need to avoid these foods completely. Eating them occasionally won’t cause chronic inflammation — especially if you eat a balanced diet and stay active. But limiting these foods can help support your long-term health. 

Why managing inflammation is important

Short-term inflammation is your body’s natural way of healing. But when inflammation lasts too long, it can start to harm your tissues and organs instead of helping them.

Chronic inflammation is linked to conditions like:

• Heart disease

• Type 2 diabetes

• Arthritis

• Alzheimer’s disease

• Certain types of cancer

The good news is that you have real control over it. Your diet, exercise, sleep, and stress management all play a major role.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

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:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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