9 Foods That Reduce Inflammation

Inflammation is a natural defense mechanism. We need it to stay alive. Think of it as a fire alarm for your body, triggering sprinklers and making noise to alert your entire system that there’s a problem. When it's acute (temporary), it helps heal injuries or fight off infections. 

But chronic inflammation? That’s when the alarm doesn’t shut off. The very substances the body uses to protect you end up causing damage, leading to potential health issues like arthritis or heart disease. 

Here’s how the food you eat can help: Foods can either exacerbate inflammation (making it chronic) or actually put a stop to it. 

That’s why we’re diving into nine healthy foods that not only reduce inflammation, but also provide other nutrient benefits. From the rich omega-3s in fatty fish to the antioxidants in berries, these foods are your frontline defenders against chronic inflammation.

1. Turmeric

Turmeric is best described as that yellow spice your mom keeps inside the cupboard. However, it’s not just something you add to make your dish have extra flavor. It also contains a well-researched anti-inflammatory compound called curcumin. 

Curcumin is a bioactive compound that works by neutralizing free radicals and modulating inflammatory pathways, particularly the NF-κB pathway, which plays a significant role in chronic inflammation. 

Adding turmeric into your diet can be as easy as adding a teaspoon to teas, smoothies, or curries. For those looking to increase their curcumin intake, a supplement like Balance ONE Turmeric Extract that blends curcumin with piperine (found in black pepper) has been cited to increase absorption by up to 2,000%.

2. Fatty Fish (e.g., Salmon, Sardines, Mackerel)

When it comes to inflammation-fighting foods, fatty fish like salmon, sardines, and mackerel are among the most popular recommendations. These fish are abundant sources of omega-3 fatty acids—specifically EPA and DHA—which are known to reduce inflammatory markers such as C-reactive protein. These long-chain fatty acids are converted into resolvins and protectins, molecules that actively reduce inflammatory processes and activity. 

To get a good anti-inflammatory boost, eat at least two servings of those types of fish per week, grilled, baked, or added to salads. 

If you’re not into eating fish, or your meal plan can’t fit fish, you can always try fish oil supplements. Just make sure you order from a company that delivers them as freshly made as possible and ideally, packed cold and insulated as fish oil tends to go rancid pretty fast.

3. Leafy Greens (e.g., Kale, Spinach, Swiss Chard)

Leafy greens are like a natural multivitamin. They’re packed with vitamins A, C, and K, as well as antioxidants like flavonoids and carotenoids, which fight off oxidative stress, a precursor to inflammation. 

Eating leafy greens regularly helps to neutralize free radicals and lower the body's overall inflammatory state. Toss them in salads, blend them into smoothies, or sauté them with a bit of olive oil for a nutritious boost.

4. Berries (e.g., Blueberries, Strawberries, Raspberries)

Berries are not just delicious but also filled with anthocyanins. Anthocyanins are antioxidants that give berries their vibrant color as well as their anti-inflammatory properties. These compounds have been shown to reduce markers of inflammation and lower the risk of chronic diseases like cardiovascular disease and some cancers. 

These fruits are versatile. Eat them with your favorite yogurt, add a bunch in oatmeal, or just eat them as they are as a sweet yet healthy dessert. They’re like candy, but the good kind.

5. Nuts and Seeds (e.g., Almonds, Walnuts, Chia Seeds)

Nuts and seeds are good sources of healthy fats, fiber, and antioxidants. Walnuts, in particular, are high in omega-3, while almonds give you a hefty serving of vitamin E, another potent inflammation fighter. 

The best thing about nuts and seeds is you don’t need to eat a lot of them to reap their health benefits. Just a handful will do, whether as a snack, in trail mix, or sprinkled over salads, they can help reduce inflammation markers.

6. Olive Oil

Olive oil is central to the Mediterranean diet, known for promoting longevity, which is thought to be due to its diverse anti-inflammatory food choices. Extra virgin olive oil in particular contains plenty of oleocanthal, a compound that has been compared to ibuprofen for its ability to lower inflammatory enzymes. 

Olive oil is easy to use for cooking. Dressings, sautéing vegetables, or as a dip for bread, it’s the type of oil you can add to most recipes that also enhances the overall taste, texture, and flavor. The best part? It's not just heart-healthy but also enhances the absorption of fat-soluble nutrients from other foods.

7. Green Tea

Green tea is more than just a calming beverage. It’s rich in catechins, particularly epigallocatechin gallate (EGCG), which has been shown to reduce inflammation and oxidative stress. Drinking about 2-3 cups a day could help lower the risk of chronic inflammatory diseases and support overall health, on top of other benefits. 

For an added boost, consider trying matcha, a powdered form of green tea that offers a higher concentration of these beneficial compounds. If you don’t like the earthy taste of matcha, it’s also really versatile and is often added in pastries, cakes, lattes, and even ice cream.

8. Dark Chocolate

Dark chocolate, especially those with 70% cocoa or higher, is a good source of flavonoids that combat inflammation and improve cardiovascular health. However, we’re not saying you should binge eat dark chocolate. It’s still candy at the end of the day, with sugar and lots of calories. 

As with a lot of things, the key lies in moderation: a small piece or two a day can provide benefits without the extra sugar and calories. Add it as a guilt-free dessert option, knowing you're indulging in something that’s good for both your mood and your body.

9. Probiotic foods

Probiotics are beneficial bacteria that support a healthy gut, important for managing inflammation. Everyday probiotic foods include the likes of yogurt, kefir, kimchi, sauerkraut, and kombucha, all of which are rich in good bacteria. 

A balanced gut flora helps regulate the immune response and keeps inflammation in check. For those who might be lactose intolerant, you have probiotic sources like miso and tempeh as excellent alternatives. 

Then, you also have probiotic supplements like Balance ONE, formulated with good bacteria to help lower inflammation among other health benefits. It’s a practical approach to incorporating more probiotics without having to change your diet.

Final Thoughts

Incorporating anti-inflammatory foods into your diet isn’t just about ticking boxes on a health checklist; it’s about eating the right type of foods your body needs not just to function, but to also protect itself from disease. 

Each bite of salmon or spoonful of turmeric is like adding another layer of protection, helping to fight off chronic inflammation and its long-term effects. Whether you’re spicing up a curry with turmeric or swapping chips for nuts, these small changes can create a big impact. Think of it as investing in your future health, one meal at a time.