Top 20 Anti-Inflammatory Foods You Need to Know
Stacy Shannon
January 2, 2025
Chronic inflammation leads to a host of chronic health issues such as cancer, type 2 diabetes, heart disease, and even weight gain. The best way to reduce inflammation and help you lose weight is to follow an anti-inflammatory diet that focuses on whole foods, particularly the anti-inflammatory foods listed below.
Arm yourself with this list of the Top 20 Anti-Inflammatory Foods to Eat so you can reduce inflammation, stay healthy, and lose weight!
1. Avocados
Who doesn’t love a creamy, smooth, luscious avocado? Thank goodness avocados love us back!
Avocados are an excellent source of inflammation-fighting antioxidants such as carotenoids, polyphenols, and tocopherols. In fact, in a study where participants topped a hamburger with or without a slice of avocado, those who had the avocado topping had fewer markers of inflammation.
Even though avocados are high in calories, they may help you lose weight. That’s because they are rich in fiber and healthy fats that keep you satiated – and away from those pesky donuts.
In particular, when the fiber is fermented in the gut, it produces short-chain fatty acids such as butyrate. These acids have a weight-reducing effect on the gut hormones responsible for appetite and weight. They also affect the genes that cause fat to be deposited in the body. So you can have your avocado – and eat it too!
To add avocados to your anti-inflammatory diet, you can use them as a topping on your toast (instead of butter or margarine). You can also add avocado slices to your salads or use them to make your smoothies creamy … the possibilities are endless.
2. Blueberries
You may have seen blueberries described as a superfood – and for good reason. Blueberries have some of the highest antioxidant levels when compared to other commonly eaten fruits. Notably, blueberries are rich in anthocyanin antioxidants.
Blueberries may also help you lose weight. That’s because they’re quite low in calories yet packed with fluid and fiber.
To incorporate blueberries into your anti-inflammatory diet, you can add them to Greek yogurt or even freeze them for a healthy frozen treat.
3. Beets
Have you ever wondered why beets are red? It’s because they contain the red pigment betalain.
Betalains are potent antioxidants found in beetroot cells, possessing anti-inflammatory and anti-cancer properties.
They are also beneficial for the heart, as they reduce LDL (bad cholesterol) and increase HDL (good cholesterol). Moreover, they have been shown to reduce systolic blood pressure by as much as 5 points. In a study involving participants with high blood pressure, drinking beet juice lowered markers of inflammation such as C-reactive protein and tumor necrosis factor-alpha.
Since beets are low in calories yet rich in fiber, they are excellent anti-inflammatory foods to boost weight loss.
To maximize betalain activity, it’s best to eat beets raw. You can cut them up and add them to a salad or put them in a juicer to enjoy freshly made beet juice.
4. Broccoli
Did your parents make you eat broccoli as a kid? There’s a good reason for that.
Broccoli is an excellent source of isothiocyanates, antioxidants with anti-inflammatory and anti-cancer properties. They stimulate apoptosis, also known as cell death, thereby preventing cancer.
Research also suggests that eating broccoli can prevent weight gain and fat accumulation.
To make broccoli – let’s be honest – more palatable, serve it with a Greek yogurt-based dip. Alternatively, you can roast it so it becomes caramelized and sweet.
5. Cherries
Do you prefer your cherries tart or sweet? That’s okay … both of them are good for you.
Sweet and tart cherries contain phenols that reduce inflammation. In a study where participants ate 45 sweet cherries a day for 28 days, CRP, a major marker of inflammation (and a risk factor for heart disease), was reduced. What’s more, even after they stopped eating the cherries, inflammation remained low!
Tart cherries may also reduce overall fat mass and abdominal body fat. Additionally, tart cherry juice reduces muscle soreness and helps your muscles recover faster after a workout.
To make cherries a staple of your anti-inflammatory diet, you can simply munch on them as snacks, or use tart cherry juice as a post-workout drink.
6. Coffee
Need an energy jolt in the morning? Grab a cup of coffee!
Coffee is rich in polyphenols that reduce chronic inflammation. In fact, coffee drinkers have been shown to have lower levels of inflammation than non-coffee drinkers. And this holds true regardless of whether the coffee is regular or decaf.
Coffee drinkers also have lower levels of various cancers, type 2 diabetes, and chronic liver disease.
If you want to lose weight, though, it’s best to stick to regular coffee. That’s because regular coffee contains caffeine, which may boost your metabolism.
Just make sure that you don’t add sugar to your coffee, as sugar is one of the key inflammatory foods to avoid.
7. Dark Chocolate
Looking for anti-inflammatory foods that aren’t fruits or veggies? Dark chocolate is one of them!
Dark chocolate is packed with antioxidants such as polyphenols and flavanols that reduce inflammation – fast. In fact, in a study conducted on participants with type 2 diabetes, inflammatory biomarkers such as C-reactive protein and interleukin-6 decreased significantly in just 8 weeks among those who consumed 30 grams of 84% dark chocolate.
Research also shows that dark chocolate contains more polyphenols and flavanols than anti-inflammatory fruits like blueberries and acai berries. So go ahead and snack on some dark chocolate.
Just make sure that it contains at least 70% cocoa or higher, as antioxidants are found in cocoa. Also, look for dark chocolate bars that have little added sugar.
As a bonus, eating dark chocolate may help you lose weight.
Research shows that consuming dark chocolate results in appetite suppression and a decrease in the levels of ghrelin. Ghrelin is a hormone that stimulates appetite and causes fat to be deposited in the body.
8. Salmon
Need a break from chicken for dinner? Have some salmon instead.
Salmon is rich in EPA and DHA, which are long-chain omega-3 fatty acids that reduce inflammation.
Salmon also contains astaxanthin, an antioxidant that may reduce inflammation. Astaxanthin has been shown to reduce chronic and acute inflammation in diseases such as diabetes, neurodegenerative diseases, and skin diseases in experimental studies.
Additionally, salmon is rich in protein, which promotes satiety and increases metabolism, helping you lose weight. The omega-3s in salmon also reduce the size of your waist.
To make salmon an integral part of your anti-inflammatory diet, try substituting salmon for beef in some of your weeknight dinners.
For instance, on Taco Tuesday, have fish tacos instead of beef tacos. And instead of throwing hamburger patties on the grill, add salmon patties.
9. Red Chili Peppers
Do you like your food spicy? You have permission to go ahead and add more red chili peppers to your diet.
Red chili peppers (Capsicum baccatum) contain substances called capsaicinoids that are responsible for the hot taste of red chili peppers. Capsaicinoids also reduce inflammation by decreasing pro-inflammatory markers such as TNF-alpha.
Additionally, capsaicinoids help you lose weight by boosting your metabolism, increasing your satiety, and aiding in fat breakdown.
To increase your intake of red chili peppers, try adding them to soups, stews, egg dishes, and sauces. Not only will you be adding more flavor, but you'll also be doing your body a world of good.
10. Grapes
Looking for a sweet and juicy snack? Munch on some grapes.
Grapes are rich in resveratrol, a polyphenol that reduces inflammation by inhibiting signaling pathways in the body that promote inflammation. Resveratrol supplementation has also been shown to be helpful for weight loss, as it reduces body weight, waist size, and BMI.
Additionally, grapes contain anthocyanins, which are powerful antioxidants and anti-inflammatory agents.
A great way to add grapes to your diet is to freeze them, as they make a nice frozen treat. So instead of reaching for sugar-laden ice cream during summer, you can reach for frozen grapes.
11. Spinach
Are you familiar with Popeye, the classic cartoon character who ate spinach for extra human power? Well, spinach delivers a knock-out punch when it comes to inflammation.
That's because it's packed with carotenoids as well as vitamins C, E, and K. These nutrients have been shown to offer protection from inflammation-causing cytokines.
And when it comes to weight loss, spinach can't be beaten. 3.5 ounces of spinach contains just 23 calories.
A great way to add more spinach to your anti-inflammatory diet is by using it to make green smoothies. Or you can incorporate it into your salads.
12. Almonds
Need an easy snack idea? Munch on a couple of almonds.
Almonds contain ALA, a plant-based omega-3. ALA has been shown to reduce many markers of inflammation, including C-reactive protein.
Almonds are also rich in vitamin E, a powerful antioxidant with anti-inflammatory properties. That’s because it inhibits COX-2, an enzyme involved in inflammation.
Now, almonds are calorie-dense, so you may think they’re bad for weight loss. However, almonds are the only nuts that help you lose weight.
As a bonus, almonds can reduce UV-related facial skin aging. So, eat up those almonds!
You can add almonds to your cereal or oatmeal, or just snack on them as they are.
13. Chia Seeds
Chia seeds are another good source of ALA. In addition, chia seeds contain caffeic acid, an antioxidant.
Research has shown that this antioxidant can slow or even reverse inflammation by suppressing various enzymes that cause inflammation.
Chia seeds are also good sources of protein and fiber, which help you lose weight. In a study published in 2014, overweight and obese individuals who consumed chia flour lost weight, reduced their waist size, and improved their blood lipids.
To incorporate chia seeds into your anti-inflammatory diet, make chia pudding. Alternatively, you can add chia seeds to your cereal or yogurt.
14. Oats
Talking about oatmeal, oats are another great anti-inflammatory food. They contain avenanthramides, an antioxidant that is missing in other cereal grains.
Avenanthramides reduce the production of several pro-inflammatory cytokines such as IL-6. These pro-inflammatory cytokines are responsible for the formation of fatty streaks in your arteries.
So, it’s no wonder that eating oats reduces your risk of heart disease.
Oats are also rich in beta-glucans, a soluble fiber that helps you feel full. It does this by encouraging the release of peptide YY, a hormone that makes you feel full.
An easy way to add oats to your anti-inflammatory diet is to make overnight oats. Additionally, if you like baking, you can add oats to your baked goods. Yum!
15. Black Beans
Need a plant-based protein for meatless Monday? Try black beans.
Black beans contain anthocyanin antioxidants. Several studies have shown the anti-inflammatory properties of anthocyanins.
Anthocyanins reduce the risk of heart disease and may reduce cancer risk. Additionally, they help reduce body weight as well as insulin resistance.
Black beans are also rich sources of plant-based fiber and protein. In fact, one cup of cooked black beans provides 60% of your daily fiber needs.
So black beans help you feel full, which discourages overeating. Therefore, you lose weight.
To add more black beans to your diet, consider replacing some animal-based protein with black beans. For instance, try making bean burgers instead of beef burgers.
Or make your beef chili a vegetarian chili instead.
16. Extra Virgin Olive Oil
The Mediterranean diet has been shown to reduce inflammation, and one of its staples is extra virgin olive oil.
Extra virgin olive oil contains oleocanthal, a substance that reduces inflammation. Studies have shown that it has similar anti-inflammatory properties to ibuprofen, a powerful anti-inflammatory drug!
Additionally, extra virgin olive oil contains oleic acid, which may reduce C-reactive protein, a marker of inflammation.
While extra virgin olive oil is high in calories like other oils, don’t let that deter you from using it; it may actually help you lose weight.
A study published in 2020 found that daily use of extra virgin olive oil in overweight participants resulted in weight loss, smaller waist size, and a lower BMI. Quite impressive, isn't it?
There are several real ways to incorporate extra virgin olive oil into your anti-inflammatory diet. You can use it to make a homemade salad dressing or simply use it for sautéing your veggies.
17. Oranges
They say, “An apple a day keeps the doctor away.” The same could be said for oranges!
Oranges contain narirutin, a flavonoid that fights inflammation. They are also rich in vitamin C, an antioxidant that reduces the inflammation response.
In fact, drinking orange juice for just a couple of weeks has been shown to reduce markers of inflammation such as C-reactive protein.
Oranges are also low in calories. They’re also packed with water and fiber, which keep you full.
To add more oranges to your diet, add orange slices to your salads or use them in smoothies. Or simply enjoy an entire orange as a snack.
18. Red Wine
Need to relax after a stressful day? Have a small glass of red wine.
Red wine contains resveratrol, an antioxidant that dampens the stress response. It also contains proanthocyanidins, substances that have been shown to reduce inflammation in animal studies.
Drinking red wine in moderation could also help you lose weight. This study published in 2020 found that compared to those who never drank wine, those who did drink red wine had lower BMIs.
One explanation for this is that red wine increases the amount of adiponectin. Adiponectin is a hormone that increases the rate at which fat is broken down, leading to weight loss.
19. Tomatoes
When it comes to the antioxidant lycopene, tomatoes rule. They are the richest source of lycopene, an anti-inflammatory agent that prevents the production of pro-inflammatory cytokines.
Lycopene is also believed to have anti-obesity effects. That’s because it blocks fat from accumulating in the body.
This study published in 2015 showed that women who drank about 10 ounces of tomato juice daily for 2 months not only reduced their waist size but also reduced their inflammatory markers.
To optimize the anti-inflammatory effects of tomatoes, it’s best to eat them cooked. That’s because processing them using heat transforms the lycopene so that it can be better absorbed by your body.
Adding fat such as oil also makes the lycopene easier to absorb.
20. Bone Broth
Bone broth is great for warming up on chilly days. But it offers much more than warmth.
It also contains amino acids such as arginine, glutamine, and glycine. These amino acids have anti-inflammatory properties.
The anti-inflammatory activity of glutamine is similar to that of phenylbutazone, a nonsteroidal anti-inflammatory drug.
Bone broth is also great for weight loss. It’s high in protein, which makes you full, so you eat fewer calories.
Plus, the glycine found in bone broth helps you sleep better. Better sleep can regulate your appetite and stress levels, helping you lose weight.
There are so many ways to use bone broth as part of your anti-inflammatory diet. For instance, you can use it as a stock for soups, as a base for stews, as a marinade, or even use it instead of stock cubes/paste in my kid-approved soup for colds.
The bottom line
Chronic inflammation can lead to a host of chronic health conditions and even contribute to weight gain. By incorporating more of these top 20 anti-inflammatory foods into your diet, you can reduce chronic inflammation and potentially lose weight.
Need help reducing chronic inflammation to reach your weight loss goals? Click here to book your free consultation!