Best Foods for Reducing Inflammation

Jul 28, 2022 | Nutrition

Inflammation has been repeatedly linked to illness and reduced quality of life, making it a serious health concern. While temporary episodes of inflammation can impact your well-being and should be taken seriously, inflammation that persists over a prolonged period is even more damaging.

Known as chronic inflammation, this long-term health condition can wreak havoc on how you feel and lead to life-altering health conditions, including Alzheimer’s, cancer, diabetes, heart disease, and more. As such, it is important to manage and actively work to combat inflammation within the body, thereby limiting the risk of complications.

Thankfully, simply adjusting your diet can work wonders. By limiting or cutting certain foods from your diet, as well as introducing new foods into it, you can fight and reduce inflammation. Check out a handful of the best foods for reducing inflammation below.


The age-old push to eat your fruits and vegetables is not unfounded. In fact, many items within these categories appear on this list of inflammation-fighting foods. To kickstart this parade of nature’s best healthy treats are berries.

Blackberries, raspberries, strawberries, and more all pack nutrients that are essential in a healthy diet. While the vitamins and minerals are a nice bonus, the antioxidants included in berries are the key to their anti-inflammatory benefits. If reducing inflammation is your goal, eating berries is a good way to start changing your diet.


Known for being rich in healthy fats, avocados are more versatile than most give them credit. Not only do they contain fiber, magnesium, and potassium, but they also have been shown to reduce inflammation. One study even showed that adults who ate avocados for three months saw markers of inflammation reduce measurably.


The benefits of fatty acids, specifically omega-3s, are well-documented. Most fatty fish—such as herring, mackerel, and salmon—are rich in two types of long-chain omega-3s. EPA (eicosapentaenoic) and DHA (docosahexaenoic) acids have a particularly profound effect on inflammation.

Adding the right fish to your diet can greatly reduce inflammation. You can also experience the benefits of EPA and DHA fatty acids by taking supplements, making this dietary addition easy and effective.

Green Tea

With a reputation for being exceptionally healthy, green tea is a fantastic beverage to incorporate into your diet even if inflammation isn’t an issue. It has been thoroughly studied and shown to reduce the risk of several severe health conditions, including cancer, heart disease, and obesity.

When it comes to inflammation, the anti-inflammatory properties of green tea are significant. Thanks to its antioxidants and other nutrients that fight inflammation, green tea is a must for any diet designed to combat inflammation, chronic or otherwise.


It should come as no surprise that broccoli would make a list of foods with notable health benefits. As a cruciferous vegetable (similar to kale and brussels sprouts), broccoli boasts a high concentration of antioxidants, including sulforaphane. These antioxidants work against the molecules within your body that are causing inflammation, thereby creating a healthier, happier you.

Whether you are suffering from chronic inflammation and its health effects or want to avoid inflammation becoming a problem in the first place, changing your diet can help you achieve a healthier future with less inflammation. While this list provides a strong foundation of anti-inflammatory foods, it is wise to talk to your doctor about your diet. They can assist you in developing an anti-inflammatory diet that is personalized for you and your body.

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