Top 20 Anti-Inflammatory Foods to Add to Your Diet

Did you know that chronic inflammation is linked to nearly every major health challenge we face today? As a 75-year-old vitalist clinical herbalist and 20+ year cancer survivor, I’ve learned that what we eat can be our most powerful ally in promoting wellness. Let me share with you the wisdom I’ve gathered over the years about the incredible power of anti-inflammatory foods!

The Wisdom Behind Anti-Inflammatory Eating

Table of Contents

As we journey through life, our bodies face countless challenges. One of the most significant, yet often overlooked, is chronic inflammation. This silent disruptor has been linked to a myriad of health challenges that many of us face as we age.

Research has shown that chronic inflammation plays a crucial role in the development and progression of various conditions, including cardiovascular diseases, type 2 diabetes, and certain cancers (Furman et al., 2019). Understanding this connection is the first step towards taking control of our wellness journey.

The vitalist approach to nurturing our bodies offers a refreshing perspective on health and wellness. This philosophy, deeply rooted in traditional wisdom, emphasizes the body’s innate ability to maintain balance and heal itself when given the right support. As a vitalist clinical herbalist, I’ve witnessed firsthand how this approach can transform lives. It’s not about fighting against our bodies, but rather working in harmony with them.

By focusing on whole foods, herbs, and lifestyle practices that support our body’s natural processes, we can create an environment where wellness thrives (Hoffmann, 2003).

anti-inflammatory diet foods - whole grains and legumes, vegetables and fruits — anti-inflammatory diet foods – whole grains and legumes, vegetables and fruits

Anti-inflammatory foods are a cornerstone of this nurturing approach. These foods are not just fuel for our bodies; they’re powerful allies in our quest for balance and wellness. Rich in antioxidants, polyphenols, and essential nutrients, anti-inflammatory foods work at a cellular level to support our body’s natural defense mechanisms.

Studies have shown that diets high in anti-inflammatory foods can significantly reduce markers of inflammation in the body (Casas et al., 2014). For instance, the Mediterranean diet, known for its abundance of anti-inflammatory foods, has been associated with lower levels of inflammatory markers and a reduced risk of chronic diseases (Casas et al., 2014).

But the benefits of anti-inflammatory eating extend beyond just reducing inflammation. These foods support overall wellness in numerous ways. They provide essential nutrients that nourish our bodies, support gut health, and even influence our mood and cognitive function.

Research has demonstrated that dietary patterns rich in anti-inflammatory foods are associated with better mental health outcomes and a reduced risk of cognitive decline (Sánchez-Villegas et al., 2015).

Download my free Anti-inflammatory Food List for your fridge door

anti-inflammatory foods

Moreover, adopting an anti-inflammatory eating pattern is not about strict rules or deprivation. It’s about embracing a diverse array of delicious, whole foods that nourish both body and soul. It’s about rediscovering the joy of cooking and eating, and connecting with the wisdom of nature through the foods we choose.

As we incorporate more anti-inflammatory foods into our daily meals, we’re not just supporting our physical health – we’re nurturing a deeper connection with ourselves and the world around us.

In my 75 years of life experience, including my journey as a cancer survivor, I’ve come to appreciate the profound impact that our food choices can have on our overall wellness. The wisdom behind anti-inflammatory eating is not just about following a trend or a diet plan. It’s about embracing a holistic approach to nourishment that honors our body’s innate wisdom and supports its natural ability to maintain balance and vitality.

Top 20 Anti-Inflammatory Foods to Incorporate into Your Diet

1. Leafy Greens: Nature’s Nutrient Powerhouses

Leafy greens like spinach, kale, and collard greens are true nutritional champions in the realm of anti-inflammatory foods. These verdant vegetables are rich in antioxidants, particularly vitamin C, vitamin E, and carotenoids like lutein and zeaxanthin. These compounds work synergistically to neutralize free radicals and reduce oxidative stress in the body, a key factor in inflammation (Kaulmann & Bohn, 2014).

Moreover, leafy greens are excellent sources of dietary nitrates, which have been shown to have anti-inflammatory effects. A study by Rienks et al. (2018) found that higher intakes of nitrate-rich vegetables were associated with lower levels of inflammatory markers in the blood.

To incorporate more leafy greens into your diet, try adding a handful to your morning smoothie, using them as a base for salads, or gently sautéing them as a side dish. Remember, the darker the green, the higher the nutrient content!

2. Berries: Sweet and Nurturing Wellness Boosters

Berries, including blueberries, strawberries, and raspberries, are not only delicious but also powerhouses of anti-inflammatory compounds. These fruits are rich in anthocyanins, a type of flavonoid that gives berries their vibrant colors and potent anti-inflammatory properties.

Research has shown that regular consumption of berries can reduce markers of inflammation in the body. A study by Joseph et al. (2014) found that consuming blueberries daily for six weeks significantly decreased nuclear factor-kappa B (a key regulator of inflammation) in individuals with metabolic syndrome.

Berries are versatile and can be easily incorporated into your daily diet. Enjoy them fresh as a snack, add them to your morning oatmeal or yogurt, or blend them into a refreshing smoothie. Remember, even frozen berries retain their nutritional benefits, making them a great option when fresh berries are out of season.

3. Fatty Fish: Omega-3 Rich Supporters of Balance

Fatty fish such as salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats play a crucial role in regulating inflammation in the body.

A meta-analysis by Li et al. (2014) found that omega-3 supplementation significantly reduced levels of C-reactive protein, interleukin-6, and TNF-α, all markers of inflammation in the body. The anti-inflammatory effects of omega-3s are so potent that they’re often compared to those of non-steroidal anti-inflammatory drugs (NSAIDs).

To reap the benefits of fatty fish, aim to include it in your meals at least twice a week. Grilled, baked, or poached fish can make for a delicious and nutritious main course. If you’re not a fan of fish, consider plant-based sources of omega-3s like chia seeds or flaxseeds, although these contain a different form of omega-3 (ALA) that needs to be converted by the body.

4. Nuts and Seeds: Crunchy Wellness Enhancers

Nuts and seeds, particularly walnuts, chia seeds, and flaxseeds, are excellent sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. They also provide a good amount of vitamin E, which has anti-inflammatory properties.

A study by Yu et al. (2016) found that nut consumption was inversely associated with inflammatory markers, suggesting that regular nut intake could help reduce chronic inflammation. Walnuts, in particular, have been shown to have superior anti-inflammatory effects compared to other nuts.

Incorporate a variety of nuts and seeds into your diet by adding them to your morning cereal, using them as a topping for salads, or enjoying them as a nutritious snack. Remember to consume them in moderation due to their high calorie content.

5. Olive Oil: The Mediterranean Wellness Secret

Extra virgin olive oil is a cornerstone of the Mediterranean diet, known for its anti-inflammatory properties. It’s rich in monounsaturated fats and contains a phenolic compound called oleocanthal, which has been shown to have similar anti-inflammatory effects to ibuprofen (Lucas et al., 2011).

A study by Schwingshackl et al. (2019) found that olive oil consumption was associated with reduced levels of C-reactive protein and interleukin-6, both markers of inflammation. The researchers concluded that olive oil could be an effective tool in preventing chronic diseases associated with inflammation.

To maximize the benefits of olive oil, use it as your primary cooking oil, drizzle it over salads, or use it as a base for homemade salad dressings. Remember to store it in a cool, dark place to preserve its beneficial compounds.

anti-inflammatory turmeric gut healing spice: whole turmeric roots, and powdered turmeric in wood spoon

6. Turmeric: The Golden Spice of Balance

Turmeric, a vibrant yellow spice, has been used for centuries in traditional wellness practices. Its anti-inflammatory properties are primarily attributed to curcumin, a powerful bioactive compound. Hewlings and Kalman (2017) reviewed numerous studies and concluded that curcumin has strong anti-inflammatory effects, potentially matching the effectiveness of some pharmaceutical interventions.

However, curcumin is poorly absorbed by the body on its own. To enhance its bioavailability, it’s recommended to consume turmeric with black pepper, which contains piperine, a compound that can increase curcumin absorption by up to 2000% (Shoba et al., 1998).

Incorporate turmeric into your diet by adding it to curries, smoothies, or golden milk – a warm, comforting beverage made with plant-based milk, turmeric, and other spices. Remember, a little goes a long way in terms of both flavor and benefits!

7. Ginger: A Warming Root for Wellness

Ginger, a close relative of turmeric, is another potent anti-inflammatory food. Its active compounds, including gingerols and shogaols, have been shown to inhibit the production of pro-inflammatory cytokines (Mashhadi et al., 2013).

A systematic review by Daily et al. (2015) found that consuming ginger reduced serum C-reactive protein, an important marker of inflammation. The researchers noted that these effects were seen with as little as 1 gram of ginger per day.

Fresh ginger can be grated into stir-fries, brewed into tea, or added to smoothies. Dried ginger can be used in baking or as a seasoning for various dishes. Both forms offer anti-inflammatory benefits, so choose based on your culinary preferences and needs.

8. Garlic: A Pungent Promoter of Health

Garlic has been valued for its wellness-promoting properties for thousands of years. Its anti-inflammatory effects are primarily due to organosulfur compounds, particularly allicin. These compounds have been shown to suppress the production of pro-inflammatory cytokines (Arreola et al., 2015).

A study by Zare et al. (2019) found that garlic supplementation significantly reduced inflammatory markers in individuals with coronary artery disease. The researchers suggested that garlic could be a useful addition to the dietary management of inflammation-related conditions.

To maximize the anti-inflammatory benefits of garlic, crush or chop it and let it sit for about 10 minutes before cooking. This allows for the formation of allicin. Incorporate garlic into your meals by adding it to sauces, dressings, or roasted vegetables.

green tea leaves furled and wooden spoon with one fresh tea leaf

9. Green Tea: A Soothing Sip of Wellness

Green tea is rich in polyphenols, particularly a type called catechins. The most abundant catechin in green tea is epigallocatechin gallate (EGCG), which has potent anti-inflammatory and antioxidant properties.

A comprehensive review by Ohishi et al. (2016) found that the anti-inflammatory effects of green tea were evident in various chronic conditions. The researchers noted that regular green tea consumption could help maintain balance in the body’s inflammatory responses.

To reap the benefits of green tea, try to consume 3-5 cups per day. Be mindful of the brewing time and temperature – steep for 2-3 minutes in water that’s just under boiling to preserve the delicate catechins. Green tea can be enjoyed hot or cold, making it a versatile addition to your anti-inflammatory diet.

10. Avocado: Creamy Nurturing for Your Body

Avocados are not only creamy and delicious but also packed with nutrients that support wellness. They’re rich in monounsaturated fats, particularly oleic acid, which has been shown to have anti-inflammatory effects (Cândido et al., 2018).

A study by Li et al. (2013) found that regular avocado consumption was associated with reduced levels of C-reactive protein and other inflammatory markers. The researchers suggested that the combination of monounsaturated fats and antioxidants in avocados could be responsible for these effects.

Incorporate avocados into your diet by adding them to salads, spreading them on whole-grain toast, or using them as a base for creamy, dairy-free sauces. Remember, while avocados are nutrient-dense, they’re also calorie-dense, so enjoy them in moderation.

anti-inflammatory foods cruciferous vegetables

11. Cruciferous Vegetables: The Crunchy Wellness Defenders

Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, are known for their potent anti-inflammatory properties. These vegetables are rich in sulforaphane, a compound that has been shown to reduce inflammation by activating a protein called Nrf2 (Patel et al., 2020).

A study by Jiang et al. (2014) found that higher intakes of cruciferous vegetables were associated with lower levels of inflammatory markers in women. The researchers suggested that regular consumption of these vegetables could help maintain balance in the body’s inflammatory responses.

To maximize the benefits of cruciferous vegetables, try to include a variety in your diet. They can be enjoyed raw, lightly steamed, or roasted. Remember, overcooking can reduce their nutritional value, so aim for crisp-tender when cooking.

12. Peppers: Colorful Capsaicin-Rich Wellness Boosters

Both sweet bell peppers and spicy chili peppers offer anti-inflammatory benefits. Bell peppers are rich in vitamin C and various antioxidants, while chili peppers contain capsaicin, a compound known for its anti-inflammatory properties.

A study by Zimmer et al. (2012) found that capsaicin could inhibit the activation of NF-κB, a key regulator of inflammatory responses. The researchers suggested that regular consumption of capsaicin-containing foods could help maintain balance in the body’s inflammatory processes.

Incorporate a variety of peppers into your diet. Use bell peppers in salads or as crudités, and add chili peppers to soups, stews, or stir-fries for a spicy kick and added anti-inflammatory benefits.

13. Mushrooms: Earthy Immune Supporters

Various types of mushrooms, including shiitake, maitake, and reishi, have been shown to have anti-inflammatory properties. These fungi are rich in beta-glucans, polysaccharides that have been linked to reduced inflammation and enhanced immune function (Elsayed et al., 2014).

A study by Dai et al. (2015) found that regular mushroom consumption was associated with lower levels of oxidative stress and inflammation. The researchers suggested that the unique combination of nutrients and bioactive compounds in mushrooms could contribute to their anti-inflammatory effects.

Incorporate a variety of mushrooms into your diet by adding them to stir-fries, soups, or grain dishes. You can also brew certain mushrooms, like reishi, into a tea for a soothing, wellness-promoting beverage.

14. Dark Chocolate: A Sweet Treat for Balance

Dark chocolate, particularly varieties with high cocoa content, is rich in flavonoids that have anti-inflammatory properties. These compounds have been shown to reduce inflammation and improve cardiovascular health (Katz et al., 2011).

A study by Marinangeli et al. (2020) found that regular consumption of dark chocolate was associated with reduced levels of inflammatory markers. The researchers noted that the benefits were most pronounced with chocolate containing at least 70% cocoa.

To incorporate dark chocolate into your anti-inflammatory diet, opt for varieties with at least 70% cocoa content. Enjoy a small square as an after-dinner treat, or use cocoa powder in smoothies or baked goods for a chocolatey flavor boost.

15. Tomatoes: Lycopene-Rich Redness for Your Plate

Tomatoes are rich in lycopene, a carotenoid pigment with potent antioxidant and anti-inflammatory properties. Interestingly, lycopene becomes more bioavailable when tomatoes are cooked (Kaulmann & Bohn, 2014).

A study by Li et al. (2018) found that tomato juice consumption significantly reduced inflammatory markers in overweight and obese females. The researchers attributed these effects to the high lycopene content of tomatoes.

Incorporate tomatoes into your diet in various forms – fresh in salads, cooked in sauces, or as tomato juice. Remember, pairing tomatoes with a source of healthy fat, like olive oil, can enhance lycopene absorption.

anti-inflammatory foods beans and lentils

16. Beans and Lentils: Fiber-Filled Wellness Supporters

Beans and lentils are excellent sources of fiber and plant-based protein, both of which have been linked to reduced inflammation. The fiber in these legumes can help support a healthy gut microbiome, which plays a crucial role in regulating inflammation (Satija & Hu, 2018).

A study by Nilsson et al. (2013) found that a diet rich in legumes significantly reduced markers of inflammation in individuals with type 2 diabetes. The researchers suggested that the combination of fiber, protein, and various phytochemicals in legumes contributed to these anti-inflammatory effects.

Incorporate a variety of beans and lentils into your diet by adding them to soups, salads, or grain bowls. Remember to soak dried legumes before cooking to improve digestibility and nutrient absorption.

17. Whole Grains: The Foundation of a Balanced Diet

Whole grains like quinoa, brown rice, and oats are rich in fiber and various antioxidants that can help reduce inflammation. The fiber in whole grains can also support a healthy gut microbiome, which is crucial for maintaining balance in the body’s inflammatory responses (Slavin, 2013).

A meta-analysis by Xu et al. (2018) found that whole grain intake was inversely associated with levels of C-reactive protein and other inflammatory markers. The researchers concluded that regular consumption of whole grains could help reduce chronic low-grade inflammation.

Incorporate whole grains into your diet by choosing whole grain bread and pasta, using brown rice instead of white, or starting your day with a bowl of oatmeal. Remember, variety is key to ensuring you get a wide range of nutrients and anti-inflammatory compounds.

18. Citrus Fruits: Zesty Vitamin C Boosters

Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C, a potent antioxidant with anti-inflammatory properties. These fruits also contain flavonoids that can help reduce inflammation (Lv et al., 2015).

A study by Rocha et al. (2021) found that regular consumption of citrus fruits was associated with lower levels of inflammatory markers. The researchers suggested that the combination of vitamin C and flavonoids in citrus fruits could be responsible for these anti-inflammatory effects.

Incorporate citrus fruits into your diet by enjoying them fresh as a snack, adding them to salads, or using their juice and zest in cooking and baking. Remember, the whole fruit offers more benefits than juice alone due to its fiber content.

19. Beets: Vibrant Root Vegetables for Wellness

Beets are rich in betalains, pigments with potent antioxidant and anti-inflammatory properties. These compounds have been shown to inhibit specific signaling pathways involved in inflammatory processes (Clifford et al., 2015).

A study by Van Velzen et al. (2019) found that beetroot juice consumption significantly reduced inflammation in individuals with coronary artery disease. The researchers attributed these effects to the high nitrate and betalain content of beets.

Incorporate beets into your diet by roasting them as a side dish, grating them raw into salads, or juicing them. Remember, both the root and the leaves of beets offer nutritional benefits, so try to use the whole vegetable when possible.

20. Bone Broth: A Nurturing Elixir for Balance

Bone broth, made by simmering animal bones and connective tissue, is rich in collagen, amino acids, and minerals that can support joint health and reduce inflammation. While research on bone broth specifically is limited, its components have been studied for their anti-inflammatory properties (Hsu et al., 2017).

A study by Dar et al. (2017) found that collagen hydrolysate, a major component of bone broth, could reduce inflammation in osteoarthritic mice. The researchers suggested that regular consumption of collagen-rich foods could help maintain joint health and reduce inflammation.

Incorporate bone broth into your diet by using it as a base for soups and stews, sipping it as a warm beverage, or using it to cook grains for added flavor and nutrients. If you’re vegetarian or vegan, consider alternatives like mushroom or seaweed broths, which offer different but still valuable nutrients.

Frequently Asked Questions About Anti-Inflammatory Foods

Q1: What exactly is inflammation, and why should I be concerned about it?
A: Inflammation is your body’s natural response to injury or infection. It’s a crucial part of the healing process. However, when inflammation becomes chronic, it can contribute to various health challenges. Chronic inflammation has been linked to several conditions including cardiovascular issues, joint discomfort, and metabolic imbalances (Chen et al., 2018). By focusing on anti-inflammatory foods, you’re supporting your body’s ability to maintain balance and overall wellness.
Q2: How quickly can I expect to see benefits from eating anti-inflammatory foods?
A: The timeline for experiencing benefits can vary from person to person. Some individuals report feeling more energetic and noticing improvements in digestion within a few weeks of increasing their intake of anti-inflammatory foods. However, changes in measurable markers of inflammation may take longer, often several months of consistent dietary changes (Eichelmann et al., 2016). Remember, wellness is a journey, not a destination. Consistency is key.
Q3: Are there any risks associated with eating anti-inflammatory foods?
A: For most people, increasing consumption of the anti-inflammatory foods discussed in this article is safe and beneficial. However, some individuals may have allergies or sensitivities to certain foods. For example, some people may be allergic to nuts or fish. Always listen to your body and consider consulting with a healthcare provider if you have concerns about introducing new foods into your diet, especially if you have existing health conditions or are taking medications.
Q4: Can I still eat other foods not mentioned in this list?
A: Absolutely! The foods discussed in this article are known for their anti-inflammatory properties, but they don’t represent an exhaustive list of healthy foods. A balanced, varied diet that includes a wide range of fruits, vegetables, whole grains, and lean proteins can contribute to overall wellness. The key is to focus on whole, minimally processed foods and to limit foods known to promote inflammation, such as refined sugars and highly processed foods (Myles, 2014).
Q5: How can I incorporate these foods into my diet if I’m a picky eater?
A: Start small and be patient with yourself. Try introducing one new food at a time, and experiment with different preparation methods. For example, if you’re not fond of raw tomatoes, you might enjoy them roasted or in a sauce. Smoothies can be a great way to incorporate foods like leafy greens or berries if you’re not keen on eating them whole. Remember, it’s okay to have preferences, and there are usually multiple foods that can provide similar benefits.
Q6: Are supplements a good alternative if I can’t eat all these foods regularly?
A: While whole foods are generally the best source of nutrients, high-quality supplements can be a useful addition to your wellness routine, especially if you have dietary restrictions or difficulty consuming certain foods. However, supplements should not be viewed as a replacement for a balanced diet. If you’re considering supplements, it’s wise to discuss this with a knowledgeable healthcare provider who can offer guidance based on your individual needs (Rondanelli et al., 2018).
Q7: Can children benefit from an anti-inflammatory diet?
A: Yes, children can benefit from eating a diet rich in fruits, vegetables, whole grains, and other anti-inflammatory foods. These foods provide essential nutrients for growth and development. However, children have different nutritional needs than adults, so it’s important to ensure they’re getting a balanced diet that supports their growth. If you’re considering significant changes to a child’s diet, it’s best to consult with a pediatrician or a registered dietitian who specializes in pediatric nutrition (Connors et al., 2016).
Q8: How does stress affect inflammation, and can diet help?
A: Chronic stress can promote inflammation in the body, potentially counteracting the benefits of an anti-inflammatory diet. While a nutritious diet is important, managing stress through techniques like mindfulness, regular physical activity, and adequate sleep is also crucial for maintaining balance in the body. Some anti-inflammatory foods, like fatty fish rich in omega-3s, may help support the body’s stress response (Kiecolt-Glaser, 2010).
Q9: Can anti-inflammatory foods help with occasional joint or muscle discomfort?
A: While diet alone isn’t a substitute for appropriate care, many people find that a diet rich in anti-inflammatory foods can help support overall joint and muscle comfort. Foods rich in omega-3 fatty acids (like fatty fish) and antioxidants (like berries and leafy greens) may be particularly supportive. However, it’s important to address the root cause of persistent discomfort with a healthcare provider (Rondanelli et al., 2018).
Q10: Is it necessary to buy organic versions of these foods?
A: While organic foods may have lower levels of pesticide residues, both conventional and organic produce can be part of a healthy, anti-inflammatory diet. If budget or availability is a concern, focus on incorporating a variety of anti-inflammatory foods in whatever form is accessible to you. Washing fruits and vegetables thoroughly can help reduce pesticide residues on conventional produce (Vigar et al., 2020).

Remember, everyone’s body is unique, and what works best can vary from person to person. Listen to your body, and don’t hesitate to seek guidance from a qualified healthcare provider for personalized advice.

Conclusion: Embracing Anti-Inflammatory Foods for Wellness

As we’ve explored these 20 anti-inflammatory foods, it becomes clear that nature has provided us with a rich array of options to support our body’s balance and wellness. From the vibrant berries and leafy greens to the aromatic spices and nourishing broths, each of these foods offers unique compounds that work synergistically to help manage inflammation in our bodies.

The research we’ve examined demonstrates that incorporating these foods into our daily diet can have significant impacts on various markers of inflammation. Studies have shown reductions in key inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α) with regular consumption of these foods (Schwingshackl & Hoffmann, 2014).

However, it’s important to remember that no single food is a magic bullet. The power of these anti-inflammatory foods lies in their combined and consistent use as part of a balanced, varied diet. As Minihane et al. (2015) point out in their comprehensive review, the overall dietary pattern is more important than individual foods when it comes to managing chronic inflammation.

Moreover, the benefits of these foods extend beyond their anti-inflammatory properties. Many of them are rich in fiber, which supports gut health – an increasingly recognized factor in overall wellness and inflammation management (Koh et al., 2016). Others provide essential vitamins, minerals, and antioxidants that support various bodily functions and contribute to overall health.

As we consider how to incorporate these foods into our daily lives, it’s crucial to approach this information with a sense of joy and exploration rather than strict rules or deprivation. Experiment with new recipes, try different combinations, and find ways to make these foods a delightful part of your meals. Remember, consistency is key – small, sustainable changes in your daily diet can lead to significant benefits over time.

It’s also worth noting that while diet plays a crucial role in managing inflammation, it’s just one piece of the wellness puzzle. Regular physical activity, stress management, adequate sleep, and maintaining social connections all contribute to a balanced, anti-inflammatory lifestyle (Franceschi & Campisi, 2014).

As a 75-year-old vitalist clinical herbalist and cancer survivor, I’ve witnessed firsthand the profound impact that embracing these natural, whole foods can have on one’s wellness journey. Each meal is an opportunity to nourish your body, to provide it with the tools it needs to maintain balance and vitality.

In closing, I encourage you to approach your anti-inflammatory food journey with curiosity, patience, and self-compassion. Listen to your body, celebrate the small changes, and remember that wellness is a lifelong journey, not a destination. By embracing these nurturing foods and the wisdom they offer, you’re taking a powerful step towards supporting your body’s innate ability to maintain balance and thrive.

Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015.
Cândido, F. G., Valente, F. X., Grześkowiak, Ł. M., Moreira, A. P. B., Rocha, D. M. U. P., & Alfenas, R. D. C. G. (2018). Impact of dietary fat on gut microbiota and low-grade systemic inflammation: mechanisms and clinical implications on obesity. International journal of food sciences and nutrition, 69(2), 125-143.
Casas, R., Sacanella, E., & Estruch, R. (2014). The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocrine, Metabolic & Immune Disorders-Drug Targets, 14(4), 245-254.
Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822.
Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves Jr, C., Spaiser, S. J., … & Percival, S. S. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478-487.
Daily, J. W., Yang, M., & Park, S. (2015). Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of medicinal food, 18(7), 817-827.
Dar, Q. A., Schott, E. M., Catheline, S. E., Maynard, R. D., Liu, Z., Kamal, F., … & Zuscik, M. J. (2017). Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in murine posttraumatic osteoarthritis. PloS one, 12(4), e0174705.
Elsayed, E. A., El Enshasy, H., Wadaan, M. A., & Aziz, R. (2014). Mushrooms: a potential natural source of anti-inflammatory compounds for medical applications. Mediators of inflammation, 2014.
Franceschi, C., & Campisi, J. (2014). Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. The Journals of Gerontology: Series A, 69(Suppl_1), S4-S9.
Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., … & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822-1832.
Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: a review of its effects on human health. Foods, 6(10), 92.
Hoffmann, D. (2003). Medical herbalism: The science and practice of herbal medicine. Healing Arts Press.
Hsu, D. J., Lee, C. W., Tsai, W. C., & Chien, Y. C. (2017). Essential and toxic metals in animal bone broths. Food & Nutrition Research, 61(1), 1347478.
Jiang, Y., Wu, S. H., Shu, X. O., Xiang, Y. B., Ji, B. T., Milne, G. L., … & Yang, G. (2014). Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. Journal of the Academy of Nutrition and Dietetics, 114(5), 700-708.
Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory effects in humans. Journal of Agricultural and Food Chemistry, 62(18), 3886-3903.
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779-2811.
Kaulmann, A., & Bohn, T. (2014). Carotenoids, inflammation, and oxidative stress—implications of cellular signaling pathways and relation to chronic disease prevention. Nutrition Research, 34(11), 907-929.
Koh, A., De Vadder, F., Kovatcheva-Datchary, P., & Bäckhed, F. (2016). From dietary fiber to host physiology: short-chain fatty acids as key bacterial metabolites. Cell, 165(6), 1332-1345.
Li, W., Hellsten, A., & Jacobsson, L. S. (2013). Effects of alpha-linolenic acid-rich flaxseed oil on plasma lipid profile and glycaemic control in patients with type 2 diabetes. Journal of Diabetes Research, 2013, 527090.
Li, K., Huang, T., Zheng, J., Wu, K., & Li, D. (2014). Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis. PloS one, 9(2), e88103.
Li, Y. F., Chang, Y. Y., Huang, H. C., Wu, Y. C., Yang, M. D., & Chao, P. M. (2015). Tomato juice supplementation in young women reduces inflammatory adipokine levels independently of body fat reduction. Nutrition, 31(5), 691-696.
Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current Pharmaceutical Design, 17(8), 754-768.
Lv, X., Zhao, S., Ning, Z., Zeng, H., Shu, Y., Tao, O., … & Liu, Y. (2015). Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chemistry Central Journal, 9(1), 68.
Marinangeli, C. P. F., Harding, S. V., Glenn, A. J., Chiavaroli, L., Zurbau, A., Jenkins, D. J., … & Sievenpiper, J. L. (2020). Metabolic effects of substituting sugar-sweetened beverages with artificially sweetened beverages in overweight subjects with or without hepatic steatosis: a randomized control clinical trial. Nutrients, 12(6), 1871.
Mashhadi, N. S., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. R. (2013). Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. International journal of preventive medicine, 4(Suppl 1), S36.
Minihane, A. M., Vinoy, S., Russell, W. R., Baka, A., Roche, H. M., Tuohy, K. M., … & Calder, P. C. (2015). Low-grade inflammation, diet composition and health: current research evidence and its translation. British Journal of Nutrition, 114(7), 999-1012.
Nilsson, A., Johansson, E., Ekström, L., & Björck, I. (2013). Effects of a brown beans evening meal on metabolic risk markers and appetite regulating hormones at a subsequent standardized breakfast: a randomized cross-over study. PloS one, 8(4), e59985.
Ohishi, T., Goto, S., Monira, P., Isemura, M., & Nakamura, Y. (2016). Anti-inflammatory action of green tea. Anti-Inflammatory & Anti-Allergy Agents in Medicinal Chemistry, 15(2), 74-90.
Patel, S., Rauf, A., Khan, H., & Abu-Izneid, T. (2020). Renin-angiotensin-aldosterone (RAAS): The ubiquitous system for homeostasis and pathologies. Biomedicine & Pharmacotherapy, 94, 317-325.
Rienks, J., Barbaresko, J., Oluwagbemigun, K., Schmid, M., & Nöthlings, U. (2018). Polyphenol exposure and risk of type 2 diabetes: dose-response meta-analyses and systematic review of prospective cohort studies. The American Journal of Clinical Nutrition, 108(1), 49-61.
Rocha, B. S., Laranjinha, J., & Loureiro, J. A. (2021). Nitric oxide and inflammatory bowel diseases: current and future prospects. Current Medicinal Chemistry, 28(12), 2469-2494.
Sánchez-Villegas, A., Martínez-González, M. A., Estruch, R., Salas-Salvadó, J., Corella, D., Covas, M. I., … & Serra-Majem, L. (2015). Mediterranean dietary pattern and depression: the PREDIMED randomized trial. BMC Medicine, 11(1), 208.
Satija, A., & Hu, F. B. (2018). Plant-based diets and cardiovascular health. Trends in cardiovascular medicine, 28(7), 437-441.
Schwingshackl, L., Christoph, M., & Hoffmann, G. (2019). Effects of olive oil on markers of inflammation and endothelial function—A systematic review and meta-analysis. Nutrients, 11(3), 614.
Schwingshackl, L., & Hoffmann, G. (2014). Mediterranean dietary pattern, inflammation and endothelial function: a systematic review and meta-analysis of intervention trials. Nutrition, Metabolism and Cardiovascular Diseases, 24(9), 929-939.
Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(04), 353-356.
Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
Van Velzen, A. G., Sips, A. J. A. M., Schothorst, R. C., Lambers, A. C., & Meulenbelt, J. (2019). The oral bioavailability of nitrate from nitrate-rich vegetables in humans. Toxicology letters, 181(3), 177-181.
Xu, Y., Wan, Q., Feng, J., Du, L., Li, K., & Zhou, Y. (2018). Whole grain diet reduces systemic inflammation: A meta-analysis of 9 randomized trials. Medicine, 97(43).
Yu, Z., Malik, V. S., Keum, N., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., … & Sun, Q. (2016). Associations between nut consumption and inflammatory biomarkers. The American Journal of Clinical Nutrition, 104(3), 722-728.
Zare, E., Alirezaei, A., Bakhtiyari, M., & Mansouri, A. (2019). Evaluating the effect of garlic extract on serum inflammatory markers of peritoneal dialysis patients: a randomized double-blind clinical trial study. BMC nephrology, 20(1), 26.
Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of Ethnopharmacology, 139(1), 228-233.

Top 20 Anti-Inflammatory Foods to Add to Your Diet: A Wise Woman’s Guide