Anti-inflammatory food reference
Food as medicine for chronic inflammation.
A research-backed guide covering migraines, arthritis, gut health, cardiovascular and other inflammatory conditions — with detailed mechanisms and evidence-graded coverage of 79+ foods.
79+
Anti-inflammatory foods
8
Conditions covered
Research
Backed citations
Pick a condition
Each page covers the inflammatory pathways involved, top foods, and what to avoid.
Migraines
Recurring headaches driven by neurogenic inflammation and trigeminovascular activation.
Arthritis
Joint inflammation driven by cytokine cascades and oxidative stress, including osteoarthritis and rheumatoid forms.
Gut Health
Inflammatory and functional gut conditions driven by barrier disruption, dysbiosis, and immune dysregulation.
Cardiovascular
Inflammation drives atherosclerosis, hypertension progression, and adverse cardiac events independent of cholesterol levels.
Autoimmune
Conditions where immune dysregulation drives self-tissue inflammation, including Hashimoto's, lupus, MS, psoriasis, and IBD.
Skin Health
Inflammatory skin conditions including eczema, psoriasis, rosacea, and acne — driven by skin barrier disruption and systemic inflammation.
Chronic Pain
Persistent pain driven by neuroinflammation, central sensitization, and peripheral cytokine signaling.
Neurological
Brain inflammation underlies cognitive decline, mood disorders, and neurodegenerative conditions through microglial dysregulation.
Highest-scoring foods
Browse the full database →Extra Virgin Olive Oil
Oleocanthal
Unrefined olive oil rich in monounsaturated fats and polyphenols; foundational fat in the Mediterranean diet pattern.
Sardines
EPA and DHA
Small oily fish that combine the EPA/DHA profile of larger fatty fish with vitamin D, calcium, and a very low mercury burden.
Turmeric
Curcumin
Bright yellow root used in South Asian cooking; one of the most studied anti-inflammatory foods, valued for its broad activity across multiple inflammatory pathways.
Wild Salmon
EPA (eicosapentaenoic acid)
Fatty cold-water fish rich in long-chain omega-3 fatty acids EPA and DHA, with strong evidence for cardiovascular and autoimmune inflammation.
Anchovies
EPA and DHA
Tiny oily fish typically cured in salt or oil; deliver concentrated omega-3s with very low mercury exposure.
Avocado
Oleic acid
Tree fruit eaten as a fat source; the dominant source of monounsaturated oleic acid in produce, with carotenoids and fiber adding to its anti-inflammatory profile.