15 Natural And The Best Anti Inflammatory Foods To Reduce Inflammation

Sanya Singh

Sanya Singh
Apr 2023

2 min read
anti inflammatory foods

Table of content

Going to the doctor is always not the solution. Taking medication should, however, be the last option, and first should be the natural cure to a problem.
In today’s time, everyone is so much dependent upon medications, and artificial supplements may be because it is a quick solution. But no one opts for a natural solution which is the diet.
Diet is the most important part of your healthy life and decides how healthy you are. The more good food you eat, the more you are protected from several health problems.
So, a similar is in the case of inflammation. To reduce inflammation in the body you have to do nothing but just follow a diet that contains anti inflammatory foods.
Apart from inflammation these foods also, have various benefits for your health.
But before you add these foods to your diet, let us first understand what is inflammation.

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What Is Inflammation?

When your body activates your immune system, it sends out inflammatory cells which further, attack bacteria or heal damaged tissue.

If you are not sick and then your body sends out inflammatory cells then you may have chronic inflammation.

Inflammation is, however, a symptom of many chronic diseases, such as arthritis or Alzheimer’s disease.

Why Anit Inflammatory Foods?

So, anti inflammatory diet is important because apart from reducing inflammation it gives you other benefits also. 

These benefits are like improves cancer outcomes, recovery in athletic training, management of pain with aging, improves the quality of life for people with multiple sclerosis, eases rheumatoid arthritis symptoms, and reduces diseases like Alzheimer’s

15 Best Anti Inflammatory Foods

Here is making it easy for you. We have mentioned for you the best 15 anti inflammatory foods that you can add to your diet.

These foods have several health benefits and will surely give you a healthy lifestyle.

1. Green Leafy Vegetables

Green leafy vegetables are the best anti inflammatory foods. Fruits and vegetables are, however, rich in antioxidants that restore cellular health and anti-inflammatory flavonoids.

For example, the nutrition of Swiss chard is extremely high in the antioxidants vitamins A and C, and vitamin K, which protects your brain against oxidative stress caused by free radical damage. 

2. Bok Choy

Bok choy is also, known as Chinese cabbage, and is an excellent source of antioxidant vitamins and minerals. It is one of the healthy anti inflammatory foods.

According to studies, there are over 70 antioxidant phenolic substances in bok choy and these include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals.

3. Celery

Celery benefits include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, and also, prevent heart disease.

Moreover, its seeds have a number of impressive health benefits on their own like they help lower inflammation and fight bacterial infections. 

Also, celery is an excellent source of potassium, as well as antioxidants and vitamins, and leads to a healthy body free of inflammation. 

4. Beetroot

Beetroot is another best anti inflammatory food and full of antioxidants. This helps fight to repair the cell damage caused by inflammation.

Beetroot apart from adding to the diet for weight loss also benefits from repairing the cells and adding high levels of inflammation-fighting potassium and magnesium.

5. Broccoli

Broccoli is one of the natural anti inflammatory foods and is high in both potassium and magnesium. The antioxidants present in broccoli are potent anti-inflammatory substances in their own right.

Broccoli moreover, is rich in vitamins, flavonoids, and carotenoids which work together to lower oxidative stress in the body and help battle both chronic inflammation.

6. Blueberries

Blueberries contain an antioxidant that in particular stands out as especially strong anti-inflammatory quercetin. It is, however, a flavonoid and is a beneficial substance as it fights inflammation and even cancer.

According to studies, consuming blueberries slowed cognitive decline and also, improved memory and motor function. Also, protected the body from oxidative stress and reduced inflammation.

7. Pineapple

Pineapple is one of the top anti inflammatory foods as it contains quercetin and is often paired with bromelain which is a digestive enzyme contributing to the benefits of pineapple. 

It also contains bromelain which has immune-modulating abilities that helps regulate the immune response that so often creates unwanted and unnecessary inflammation.

Moreover, pineapple helps improve heart health and fight blood clotting and lower the risk of a heart attack.

This fruit is also rich in vitamin C, vitamin B1, potassium, and manganese, in addition to other special antioxidants that help prevent disease formation. 

8. Salmon

Salmon is a fatty fish and is an excellent source of essential fatty acids and is considered one of the best omega-3 foods.

However, Omega-3s are some of the most potent anti-inflammatory substances which show consistent relief of inflammation and reduction of the need for anti-inflammatory medications.

According to the research omega-3, fatty acids reduce inflammation and help lower the risk of chronic diseases like heart disease, cancer, and arthritis. 

9. Bone Broth

Talking about bone broths, contain minerals in forms that your body can easily absorb, including calcium, magnesium, phosphorus, silicon, sulfur, and others.

Also, they contain compounds like chondroitin sulfates and glucosamine that reduce inflammation, arthritis, and joint pain.

10. Walnuts

When following a diet without a lot of meats, nuts, and seeds can make up the difference in protein and omega-3s. 

Walnuts also contain Phytonutrients that help protect against metabolic syndrome, cardiovascular problems, and type 2 diabetes.

11. Coconut Oil

Coconut contains a good amount of antioxidants that reduce inflammation and improves arthritis symptoms.

Also, it reduces oxidative stress and free radicals which are the two biggest culprits of osteoporosis hence, preventing this disease.

12. Chia Seeds

Chia seeds contain fatty acids, omega-3 and omega-6 which have anti inflammatory properties.

However, they are an antioxidant, anti-inflammatory powerhouse, that contains alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, minerals like sulfur, iron, iodine,  magnesium, manganese, niacin, and thiamine.

Moreover, the ability of chia seeds’ ability to reverse inflammation, also, regulate cholesterol, and lower blood pressure.

13. Flaxseeds

These are a great source of omega-3s and phytonutrients and are also packed with antioxidants. Flaxseeds contain lignans which are unique fiber-related polyphenols that provide antioxidant benefits for anti-aging, hormone balance, and cellular health. 

While Polyphenols in flaxseeds support the growth of probiotics in the gut and help eliminate yeast and candida in the body.

14. Turmeric

Turmeric contains curcumin which is a primary compound and an active anti-inflammatory component. 

It is, however, highly effective for people in managing rheumatoid arthritis due to its high anti-inflammatory properties. 

15. Ginger

When it comes to ginger, then you can use it either fresh, dried, or in supplement form because it is another immune modulator that helps reduce inflammation caused by overactive immune responses.

According to Ayurveda ginger has the ability to boost the immune system, warm the body, and can help break down the accumulation of toxins in your organs.

Moreover, ginger can also, help cleanse your body’s sewage system which is the lymphatic system and treat inflammation in allergic and asthmatic disorders.

Summary On Anti Inflammatory Foods

A diet rich in anti inflammatory foods will not only help reduce inflammation but will also help with other several diseases. However, a healthy diet is a solution to a healthy you.

It is important that you start avoiding unhealthy, fried, and junk food if you want to stay away from healthy diseases. 

However, we have told you the best 15 foods that you can add to your diet to stay fit and away from health issues. 

Also, if you are looking for a proper diet plan you can get in contact with Fitelo’s dietitians.

Fun Fact

It is never too late to start working towards your fitness goal. Well, some of you must be feeling lazy or demotivated right now, so, for you we have an inspiring weight loss transformation story to tell. 

After reading this client’s story, you will surely feel confident about your goals and decide to get in shape today.

Frequently Asked Questions

Do Anti Inflammatory Foods Help In Weight Loss?

Yes, the foods which are anti inflammatory include fruits, vegetables, nuts, etc. which can also, help in weight loss.

Where To Get A Proper Inflammatory Diet?

It is, however, best to take a diet from an experienced and trustworthy dietitian. So, for this, you can get in contact with our dietitians and get a customized plan.

Are There Any Anti Inflammatory Foods For Hypothyroidism?

For this, you can opt for a gluten-free diet, paleo diet, Mediterranean diet, etc.

Which Are The Best Anti Inflammatory Foods For The Skin?

You can eat blueberries, nuts, avocados, green vegetables, etc.

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Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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