Foods
79 anti-inflammatory foods. Filter by category, condition, score, or evidence strength.
Category
Condition
Showing all 79 foods
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.
Blueberries
Anthocyanins
Deeply pigmented berries packed with anthocyanins; strong evidence for vascular and neurological inflammation.
Broccoli
Sulforaphane
Cruciferous vegetable and the leading dietary source of sulforaphane, a potent activator of the body's endogenous antioxidant defenses.
Flaxseeds
Alpha-linolenic acid (ALA)
Small brown seeds that combine high ALA omega-3 content with the richest dietary source of lignans, with documented hormonal and anti-inflammatory effects.
Garlic
Allicin
Pungent allium with organosulfur compounds that lower blood pressure, modulate immunity, and support gut microbial balance.
Ginger
Gingerols
Aromatic root with established anti-inflammatory and antiemetic properties; especially useful for migraine and pain conditions.
Green Tea
EGCG (epigallocatechin gallate)
Unoxidized tea leaves brewed as an infusion; one of the most consistently studied anti-inflammatory beverages, with effects across vascular, neural, and immune systems.
Kale
Lutein and zeaxanthin
Dense leafy green packed with magnesium, vitamin K, carotenoids, and sulforaphane precursors; one of the most nutrient-dense foods available.
Kefir
Diverse probiotic strains
Fermented milk drink with one of the most diverse probiotic profiles available; supplies dozens of bacterial and yeast species that support gut and immune health.
Kimchi
Diverse Lactobacillus species
Korean fermented vegetable preparation combining Lactobacillus species with the polyphenols of cabbage, radish, garlic, and ginger.
Mackerel
EPA and DHA
Oily fish among the densest sources of omega-3s; pick smaller varieties like Atlantic or Spanish mackerel to limit mercury.
Matcha
EGCG (concentrated)
Powdered Japanese green tea consumed as a suspension of whole leaf; delivers concentrated EGCG and L-theanine relative to brewed green tea.
Pomegranate
Punicalagins
Ruby-seeded fruit with one of the highest polyphenol concentrations of any food; arils and juice both reduce vascular and joint inflammation.
Tart Cherries
Anthocyanins
Sour Montmorency cherries with high anthocyanin content; well-studied for exercise-related inflammation, gout, and sleep-related neurological benefit.
Walnuts
Alpha-linolenic acid (ALA)
Tree nut with the highest ALA omega-3 content of common nuts, plus a unique ellagitannin profile that produces gut-derived urolithins.
Almonds
Vitamin E (alpha-tocopherol)
Tree nut with the highest vitamin E content of common nuts; consistent evidence for lipid improvement and skin health.
Beets
Betalains
Root vegetable rich in betalains and dietary nitrates that lower blood pressure and reduce muscle inflammation.
Black Beans
Anthocyanins
Dark-pigmented legume that combines the fiber profile of beans with anthocyanin antioxidants from the dark seed coat.
Blackberries
Anthocyanins (cyanidin)
Dark-pigmented bramble fruit with one of the highest anthocyanin and ellagic acid contents among berries.
Brazil Nuts
Selenium
Large tree nut with the highest selenium content of any food; one or two nuts daily meet the full requirement for this essential trace mineral.
Brussels Sprouts
Sulforaphane
Small cruciferous vegetable with high sulforaphane potential and dense vitamin K content; supports detoxification and joint health.
Cayenne
Capsaicin
Ground hot chili pepper containing capsaicin, which acts on TRPV1 receptors to reduce pain signaling over time.
Chia Seeds
Alpha-linolenic acid (ALA)
Tiny seeds with one of the highest ALA omega-3 contents of any plant food and a remarkable soluble fiber content that supports gut health.
Chickpeas
Soluble fiber
Versatile legume high in fiber, folate, and manganese; the basis of hummus and a Mediterranean diet staple.
Cinnamon
Cinnamaldehyde
Bark spice with documented effects on blood glucose, lipid profile, and vascular inflammation; choose Ceylon over Cassia for lower coumarin.
Cloves
Eugenol
Aromatic flower buds with the highest antioxidant capacity of common spices; eugenol provides analgesic and antimicrobial effects.
Edamame
Isoflavones (genistein, daidzein)
Young green soybeans eaten whole; supply complete plant protein along with isoflavones that support cardiovascular and skin health.
Flaxseed Oil
Alpha-linolenic acid (ALA)
Cold-pressed oil from flax seeds; one of the richest plant sources of ALA omega-3 fatty acid.
Hemp Seeds
Balanced omega-3/omega-6 fats
Soft seeds with a balanced omega-3 to omega-6 ratio (~1:3, ideal among plant fats) and complete plant protein.
Lentils
Soluble fiber
Small lens-shaped legume rich in soluble fiber, folate, and magnesium; a Blue Zones staple linked to longevity and metabolic health.
Oats
Beta-glucan
Whole grain rich in soluble beta-glucan fiber and unique avenanthramide polyphenols with vascular and skin anti-inflammatory effects.
Onions
Quercetin
Allium vegetable supplying quercetin and organosulfur compounds; one of the best whole-food sources of quercetin.
Oregano
Carvacrol
Mediterranean herb with one of the highest phenolic contents among culinary herbs; carvacrol and thymol offer antimicrobial and anti-inflammatory action.
Oysters
Zinc
Bivalve mollusks with the highest zinc density of any common food; also supply omega-3s, B12, and copper.
Pineapple
Bromelain
Tropical fruit and the dietary source of bromelain, a proteolytic enzyme with documented anti-inflammatory and analgesic effects.
Pumpkin Seeds
Magnesium
Green-shelled seeds (pepitas) particularly rich in magnesium, zinc, and tryptophan — a profile relevant to migraine and neurological symptoms.
Raspberries
Ellagitannins
Bramble fruit rich in ellagitannins, a precursor to gut-derived urolithins with systemic anti-inflammatory effects.
Raw Sauerkraut
Lactobacillus
Lacto-fermented cabbage that pairs probiotic Lactobacillus species with the isothiocyanate compounds of cruciferous vegetables.
Red Cabbage
Anthocyanins
Purple-pigmented cruciferous vegetable that combines anthocyanins with sulforaphane precursors — uncommon among vegetables.
Rosemary
Carnosic acid
Mediterranean herb containing carnosic acid and rosmarinic acid with documented neuroprotective and anti-inflammatory effects.
Spinach
Magnesium
Tender leafy green and one of the highest dietary sources of magnesium, folate, and lutein, with relevance to migraine and vascular inflammation.
Strawberries
Anthocyanins (pelargonidin)
Red berries with a high vitamin C and anthocyanin profile; consistent evidence for lowering CRP and improving vascular function.
Swiss Chard
Magnesium
Colorful leafy green with thick stems; rich in magnesium and vitamin K and one of few greens supplying betalain pigments.
Tempeh
Fermented isoflavones
Indonesian fermented soybean cake; the fermentation reduces antinutrients and creates more bioavailable isoflavones than unfermented soy.
Yogurt with Live Cultures
Lactobacillus and Bifidobacterium
Fermented dairy supplying live Lactobacillus and Bifidobacterium cultures; choose plain unsweetened varieties to avoid added sugars that offset benefits.
Apples
Quercetin
Common pome fruit notable for quercetin in the skin and pectin fiber that feeds beneficial gut bacteria.
Asparagus
Glutathione
Spring vegetable supplying glutathione, inulin fiber, and saponins that support gut and vascular health.
Barley
Beta-glucan
Ancient whole grain particularly rich in beta-glucan fiber; consistently lowers LDL cholesterol and improves glycemic control.
Basil
Eugenol
Aromatic herb used culinarily and medicinally; sweet basil and holy basil both supply eugenol and ursolic acid with adaptogenic and anti-inflammatory effects.
Bell Peppers
Vitamin C
Sweet peppers with the highest vitamin C density of common vegetables; red varieties also supply capsanthin and beta-carotene.
Black Pepper
Piperine
Common kitchen spice whose alkaloid piperine dramatically enhances absorption of curcumin and other polyphenols.
Bone Broth
Collagen peptides
Long-simmered stock from animal bones rich in collagen-derived peptides, glutamine, and minerals; traditional remedy for gut and joint health.
Buckwheat
Rutin
Gluten-free pseudocereal high in rutin, a flavonoid that strengthens capillaries and supports vascular and neural health.
Cauliflower
Sulforaphane
Mild cruciferous vegetable supplying sulforaphane and choline; lower compound density than broccoli but versatile and well-tolerated.
Coffee (in moderation)
Chlorogenic acid
Roasted coffee bean infusion; the largest source of antioxidants in the typical Western diet, with documented neurological and metabolic benefits at moderate doses.
Hibiscus Tea
Anthocyanins
Tart red herbal infusion from Hibiscus sabdariffa flowers; clinical trials show modest but consistent blood pressure reduction.
Kidney Beans
Soluble fiber
Large red legume rich in fiber, magnesium, and folate; consistent evidence for improved glycemic control and cardiovascular markers.
Kiwi
Vitamin C
Small green fruit with exceptional vitamin C density and the digestive enzyme actinidin; supports gut motility and antioxidant status.
Miso
Fermentation-derived peptides
Japanese fermented soybean paste; the long fermentation produces bioactive peptides and isoflavone metabolites with cardiovascular and gut benefit.
Oranges
Vitamin C
Citrus fruit notable for vitamin C and the flavonoid hesperidin, which support vascular health and immune-mediated inflammation.
Papaya
Papain
Tropical fruit containing the proteolytic enzyme papain along with carotenoids that support digestion and skin health.
Parsley
Apigenin
Common herb that doubles as a vegetable in larger amounts; particularly rich in apigenin, vitamin K, and vitamin C.
Pasture-Raised Eggs
Choline
Whole eggs from hens with access to pasture; superior omega-3 and carotenoid content compared to conventional eggs.
Quinoa
Quercetin
Gluten-free pseudocereal that supplies complete protein along with quercetin and kaempferol flavonoids.
Rooibos Tea
Aspalathin
Caffeine-free South African herbal infusion with a unique flavonoid profile; suitable for evening use and sensitive individuals.
Sage
Rosmarinic acid
Mediterranean herb with traditional use for cognitive support; rosmarinic acid and carnosol provide neuroprotective effects.
Sesame Seeds
Sesamin
Small seeds rich in sesame-specific lignans (sesamin, sesamolin) and the antioxidant tocopherol with cardiovascular and joint benefits.
Sweet Potato
Beta-carotene
Starchy tuber rich in beta-carotene; purple varieties additionally supply anthocyanins for combined antioxidant effect.
Thyme
Thymol
Mediterranean herb rich in thymol and rosmarinic acid; supports respiratory health, gut microbial balance, and skin.
Tomatoes
Lycopene
Red fruit eaten as a vegetable; the leading dietary source of lycopene, a potent carotenoid antioxidant.
Walnut Oil
Alpha-linolenic acid (ALA)
Cold-pressed oil from walnuts; supplies ALA omega-3 with the polyphenol profile of walnuts in a more concentrated form.
Brown Rice
Magnesium
Whole-grain rice retaining bran and germ; supplies magnesium, fiber, and lignans absent in white rice.
Carrots
Beta-carotene
Root vegetable rich in beta-carotene, the carotenoid precursor to vitamin A that supports skin and mucosal immunity.
Coconut Oil
Medium-chain triglycerides (MCTs)
Tropical saturated fat dominated by medium-chain fatty acids; evidence is mixed and effects vary by individual lipid response.