The Best Foods to Eat to Fight Inflammation, According to Dietitians
By EatingWell | Updated for 2025 | Expert-Reviewed
Inflammation is a natural immune response, but when it becomes chronic, it can contribute to a range of health problems, including heart disease, diabetes, arthritis, and even certain cancers. Fortunately, research shows that what you eat can play a significant role in reducing inflammation. According to dietitians and the latest EatingWell article, certain foods can help fight inflammation naturally. In this comprehensive guide, we’ll explore the best anti-inflammatory foods, the science behind them, and practical tips for those with food sensitivities and dietary preferences.
Understanding Inflammation and Its Impact on Health
Acute inflammation is your body’s way of healing after injury or infection. However, chronic inflammation can silently damage tissues and organs, increasing the risk of chronic diseases. According to the latest research (2024), lifestyle factors—especially diet—are crucial in managing inflammation levels.
What Makes a Food Anti-Inflammatory?
Foods that are rich in antioxidants, fiber, healthy fats, vitamins, and minerals are known to reduce inflammation. Dietitians recommend focusing on whole, minimally processed foods while limiting added sugars, refined grains, and trans fats. The Mediterranean and DASH diets are two eating patterns consistently linked to lower inflammation.
Top Anti-Inflammatory Foods, According to Dietitians
Based on the EatingWell article and the latest findings, here are the best foods to eat to fight inflammation:
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Fatty Fish
Salmon, sardines, mackerel, and trout are loaded with omega-3 fatty acids (EPA and DHA), which have potent anti-inflammatory effects. A 2024 systematic review found that regular consumption of fatty fish can significantly reduce inflammatory markers like C-reactive protein (CRP).
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Leafy Greens
Spinach, kale, Swiss chard, and collard greens are packed with vitamins, minerals, and phytonutrients. They are especially high in vitamin K and antioxidants, which help combat oxidative stress and inflammation.
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Berries
Blueberries, strawberries, raspberries, and blackberries are rich in anthocyanins, which have been shown to reduce inflammation and protect against chronic diseases. A 2024 study in the Journal of Nutrition found that daily berry consumption improved inflammatory profiles in adults.
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Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants. Walnuts and flaxseeds are particularly high in alpha-linolenic acid (ALA), a plant-based omega-3.
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Olive Oil
Extra-virgin olive oil is a staple of the Mediterranean diet and contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen. Recent research (2024) confirms that regular olive oil intake is linked to lower CRP levels.
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Whole Grains
Oats, quinoa, brown rice, and barley are rich in fiber and nutrients. Unlike refined grains, whole grains help regulate blood sugar and reduce inflammation, as shown in a 2024 clinical trial.
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Legumes
Beans, lentils, and chickpeas are excellent sources of plant protein and fiber. Their polyphenols and resistant starches support gut health and reduce inflammatory markers.
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Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, and cabbage contain sulforaphane, a compound that helps lower inflammation. Dietitians recommend including these veggies several times a week.
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Spices: Turmeric and Ginger
Turmeric contains curcumin, and ginger contains gingerol—both are powerful anti-inflammatory compounds. Adding these spices to your meals can help reduce pain and swelling, especially in people with arthritis.
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Tomatoes
Tomatoes are high in lycopene, an antioxidant linked to reduced inflammation and lower risk of chronic disease. Cooking tomatoes increases lycopene absorption.
Foods to Limit or Avoid for Inflammation
While focusing on anti-inflammatory foods, it’s equally important to limit foods that can trigger or worsen inflammation. Dietitians and the EatingWell article recommend reducing:
- Processed meats (bacon, sausage, deli meats)
- Refined carbohydrates (white bread, pastries, sugary cereals)
- Added sugars and sweetened beverages
- Trans fats and partially hydrogenated oils
- Excessive alcohol
Recent Research on Anti-Inflammatory Diets (2024-2025)
The science of nutrition is always evolving. Recent studies published in 2024 and early 2025 have reinforced the benefits of anti-inflammatory diets:
- Gut Health and Inflammation: A 2024 review found that a diet high in fiber and plant foods supports a healthy gut microbiome, which in turn lowers systemic inflammation.
- Personalized Nutrition: New research highlights the importance of tailoring anti-inflammatory diets to individual needs, especially for people with food sensitivities or allergies.
- Plant-Based Diets: A large cohort study in 2024 showed that plant-based diets are associated with lower inflammatory markers and reduced risk of chronic disease.
Anti-Inflammatory Eating for Food Sensitivities and Dietary Preferences
If you have food allergies, sensitivities, or specific dietary preferences (such as vegan, gluten-free, or low FODMAP), you can still enjoy an anti-inflammatory diet. Here’s how:
- Gluten-Free: Choose gluten-free whole grains like quinoa, brown rice, and certified gluten-free oats.
- Dairy-Free: Opt for plant-based milks (almond, soy, oat) and incorporate calcium-rich leafy greens and seeds.
- Nut-Free: Focus on seeds (pumpkin, sunflower, chia) for healthy fats and protein.
- Vegan/Vegetarian: Emphasize legumes, whole grains, vegetables, fruits, and plant-based omega-3 sources like flaxseeds and walnuts.
- Low FODMAP: Select low-FODMAP fruits (strawberries, blueberries, oranges) and vegetables (spinach, zucchini, carrots) while avoiding triggers.
Always consult a registered dietitian for personalized guidance, especially if you have multiple sensitivities or medical conditions.
How Food Scan Genius and Yuka Can Help Manage Inflammation
Navigating food labels and ingredient lists can be challenging, especially for those with sensitivities or allergies. Apps like Food Scan Genius and Yuka empower consumers to make informed choices:
- Food Scan Genius: This app allows you to scan barcodes and instantly see if a product contains common allergens, inflammatory ingredients, or additives. It’s especially useful for people with food sensitivities looking to avoid hidden triggers.
- Yuka: Yuka rates food products based on their nutritional quality and presence of additives. It highlights healthier, anti-inflammatory options and flags foods with high sugar, saturated fat, or controversial additives.
By integrating these tools into your grocery shopping routine, you can easily identify foods that support an anti-inflammatory diet tailored to your needs.
Sample 1-Day Anti-Inflammatory Meal Plan
Here’s a simple, flexible meal plan inspired by dietitians and the EatingWell article:
- Breakfast: Overnight oats with chia seeds, blueberries, and walnuts (gluten-free option: certified GF oats)
- Snack: Sliced apple with almond butter (or sunflower seed butter for nut-free)
- Lunch: Quinoa salad with chickpeas, spinach, cherry tomatoes, olive oil, and lemon
- Snack: Carrot sticks with hummus
- Dinner: Grilled salmon (or baked tofu for vegan) with roasted broccoli and brown rice
Tips for Building Your Anti-Inflammatory Plate
- Fill half your plate with colorful vegetables and fruits
- Choose whole grains over refined grains
- Include a source of healthy fat (olive oil, avocado, nuts, seeds)
