9 Anti-Inflammatory Foods Dietitians Want You to Add to Your Menu

Although it’s not fully understood (and more research needs to be done), chronic inflammation may be triggered by factors such as environmental toxins, ongoing stress, obesity, or autoimmune disorders. “In these cases, the immune system remains active, mistakenly attacking healthy tissue and disrupting normal bodily functions,” explained Stephani Johnson, D.C.N., R.D.N., an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions. Chronic inflammation can damage healthy cells and increase the risk for serious conditions, including heart disease, cancer, and diabetes. “Common signs of inflammation include fatigue, joint pain, swelling, rashes, weight gain, headache, gastrointestinal issues, and even depression and anxiety,” said Evelyn Arteche, M.S., R.D.N., C.P.T., C.G.F.I., outpatient dietitian at Cooper University Health Care.

Ahead, find anti-inflammatory foods to add to your menu, plus some key lifestyle strategies to help your body fight chronic inflammation.

Fatty fish

Think salmon, mackerel, sardines, or any other option that is naturally oily. These fish are packed with omega-3 fatty acids, like EPA and DHA, which have been shown to reduce markers of inflammation in the body.

Data published in Molecules showed that diets rich in oily fish are linked to improved subclinical inflammation. The researchers attribute this effect to the omega-3 fatty acids naturally found in these foods. Try one of our salmon recipes to include this fatty fish in your anti-inflammatory diet.

Walnuts

Walnuts are an excellent source of anti-inflammatory nutrients, making them a great addition to a balanced diet. They are the only nut that is considered to be an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid. Data published in Antioxidants suggests that in addition to the ALA, walnuts also contain several urolithins, which are compounds known for their anti-inflammatory and antioxidant properties.

Beyond omega-3s and urolithins, walnuts also contain polyphenols, a type of antioxidant that may combat oxidative stress, which often contributes to chronic inflammation.

Cranberries

Cranberries are a potent food with impressive anti-inflammatory properties. Evidence suggests that polyphenols and vitamin C in cranberries protect against oxidative stress, increase antioxidant capacity, and help the body manage inflammation. Cranberries are also high in ursolic acid, a phytochemical found in their skin that has antioxidant, anti-inflammatory, and anticancer properties.

Cranberries contain anthocyanins, the pigments responsible for their vibrant red hue. These natural compounds not only contribute to the fruit’s striking appearance but also play a significant role in its antioxidant and anti-inflammatory properties, too. Try including cranberries in your diet in creative ways for a tart-sweet addition to many dishes.

Tea

Teas derived from the Camellia sinensis plant, which includes green, black, white, and oolong teas, have the potential to help reduce inflammation in the body. Credit goes to the high concentration of catechins and flavonoids, two types of polyphenols. For example, green tea contains a particularly powerful compound called epigallocatechin gallate (EGCG), which has been found to help manage inflammation by influencing how the body manages inflammatory responses.

One study published in the Journal of Nutrition showed that higher polyphenol intake (including from tea) was linked to lower levels of inflammatory markers (like C-reactive protein).

Avocado

Avocados contain several vitamins, minerals, and phytochemicals known to decrease inflammation. While foods rich in saturated fat have been linked to an increase in inflammatory markers, avocadoes contain beneficial unsaturated fatty acids. Studies have shown that these healthy fats, along with other plant compounds in avocado, have anti-inflammatory and antioxidant properties.

Watermelon

Watermelon is another excellent addition to an anti-inflammatory diet due to its supply of beneficial nutrients. It is a top source of lycopene, a naturally occurring pigment that gives watermelon its red/pink color. Data published in Molecules highlights that depletion of lycopene may be one of the first signs of low-grade inflammation, suggesting that maintaining healthy lycopene levels may help keep chronic inflammation at bay. Additionally, watermelon is a source of vitamin C, which plays a key role in reducing inflammation and strengthening the immune system.

Olive oil

Olive oil is widely recognized for its potent anti-inflammatory properties, largely attributed to its high content of monounsaturated fats and antioxidants, such as oleocanthal. Oleocanthal exhibits powerful anti-inflammatory and anticancer potential, making olive oil a natural choice for reducing inflammation in the body. Data published in Nutrition also showed a potential link between olive oil intake and a reduction of the inflammatory marker Interleukin-6.

Garlic

Garlic contains many bioactive compounds. “One of its most notable compounds is allicin, which is released when garlic is chopped, crushed, or chewed,” said Johnson. “Allicin has demonstrated powerful antibacterial, antiviral, and antifungal properties, and is believed to contribute to garlic’s immune and cardiovascular health-boosting effects. Its anti-inflammatory and antioxidant properties may also help protect cells from oxidative damage caused by free radicals.”

Sweet potato

Arteche recommended swapping your average spud for a sweet potato. Its bright orange color indicates that it’s packed with beta-carotene, which has antioxidant and anti-inflammatory properties. Other foods high in beta carotene include carrots, pumpkin, and winter squash.

As you add more anti-inflammatory foods to your diet, it’s likely a good idea to reduce your intake of foods that promote inflammation. Those include foods that are high in saturated fat and trans-fat, foods that are sugar-sweetened, such as beverages and processed foods, and refined carbohydrates such as white rice, white pasta, white flour, and sweets, said Arteche.

Exercise is also key. “Regular physical activity provides long-term anti-inflammatory benefits,” said Johnson. “It supports healthy weight management, which is important because excess body fat is linked to chronic systemic inflammation, and helps reduce stress, which is another contributor to inflammation.”

There’s also a link between sleep and inflammation. “Inadequate sleep has been linked to increased inflammation, and several theories help explain this connection,” said Johnson. “Poor sleep may disrupt immune system function, elevate stress hormones, impair gut health, and reduce the body’s ability to relax blood vessels, all of which can contribute to heightened inflammatory responses.”

Another big factor: Alcohol. “When alcohol is metabolized, it is converted into acetaldehyde, a toxic compound that triggers an inflammatory response,” explained Johnson. “Although acetaldehyde is only in the bloodstream briefly before being further broken down, it can still cause tissue and organ damage. Over time, this repeated exposure can contribute to systemic inflammation and increase the risk of various chronic health conditions.” Smoking is also linked to reduced levels of anti-inflammatory molecules and increased systemic inflammation. “The toxins in cigarette smoke impair respiratory immune function, activate pro-inflammatory pathways, and suppress the body’s natural anti-inflammatory responses,” Johnson said.

By incorporating foods that reduce inflammation into your daily routine, you can take significant steps toward improving your overall health. The beauty of this approach is its versatility and accessibility—it’s not about rigid restrictions but rather focusing on nourishing your body with wholesome, natural foods. Small changes, like swapping ultra-processed snacks for fresh fruits or adding a handful of nuts to your meals, can make a big difference over time. It’s a lifestyle shift that benefits both your short-term energy levels and your long-term well-being.