These Are the 10 Best Anti-Inflammatory Foods to Add to Your Diet, According to Registered Dietitians (2024)

If you're trying to reduce your risk of chronic disease, focus on adding the best anti-inflammatory foods to your plate. In addition to staying active, managing stress, and other lifestyle choices, eating such foods can protect your cells and potentially extend your lifespan. Generally, this includes ingredients high in antioxidants, vitamins, fiber, and unsaturated (or "good") fats. But which items check these boxes, exactly? Learn which foods are best for reducing inflammation, according to registered dietitians.

What Is Inflammation?

The term inflammation might sound scary, but it's a completely normal biological response. In fact, some inflammation is essential for staying healthy. Inflammation happens when your immune system responds to tissue damage, like injuries or infections, says registered dietitian Maddie Pasquariello. It triggers a cascade of cellular responses, which work to heal wounds and fight germs.

The process causes symptoms like swelling and pain, which signal to you that something is amiss, says Pasquariello. This type of inflammation is temporary or "acute"—but when it becomes chronic or severe, it can contribute to conditions such as arthritis, diabetes, and cancer, says Pasquariello. That's why eating plenty of anti-inflammatory foods is so important.

Avocado

Whether you prefer avocado spread on toast, mashed into guacamole, or blended in a smoothie, eating the creamy fruit will help manage inflammation. According to Pasquariello, avocados are rich in inflammation-fighting omega-3 fatty acids. Plus, "avocados are a good source of vitamin E, which has anti-inflammatory properties," says Moyer. The best part? Avocado oil offers these same benefits, giving you another way to reap the food's inflammation-busting benefits. Try using it in homemade vinaigrettes or high-heat cooking methods, such as roasting.

Berries

Berries like strawberries, blueberries, and raspberries are teeming with anthocyanins, or plant pigments that give fruits and vegetables their purple-red color. According to Pasquariello, these anthocyanins can reduce inflammatory molecules, thus managing inflammation. "Anthocyanins are also antioxidants, helping to scavenge for free radicals. [This also lowers the risk of] chronic diseases that can produce inflammation," says Pasquariello. Additionally, berries contain noteworthy levels of vitamin C, another nutrient with anti-inflammatory actions.

Dark Chocolate

Thanks to dark chocolate, you can satisfy your sweet tooth while fighting inflammation. Dark chocolate contains polyphenols (a type of antioxidant) called flavanols and catechins, both of which work against inflammation, says Johanna P. Salazar, MS, RDN, registered dietitian nutritionist and founder of Healing Nutrition. The polyphenols in the treat can even promote the growth of "good" gut bacteria, causing an anti-inflammatory effect in the body. Try pairing dark chocolate with berries for a decadent snack rich in antioxidants and anti-inflammatory nutrients, says Salazar.

Fatty Fish

Inflammation is no match against fatty fish, from briny sardines to buttery salmon. The lean protein contains omega-3 fatty acids, which have an inflammation-lowering effect on the body, says Pasquariello. Omega-3 fats can even change the composition of cell membranes and prevent pro-inflammatory mechanisms from being activated in the first place, she adds. The American Heart Association recommends eating two 3-ounce servings of fatty fish per week, which you can easily do with tasty dishes like salmon patty wraps.

Green Tea

Known for its delightfully earthy flavor, green tea is another anti-inflammatory ingredient that deserves a spot in your rotation. According to Salazar, the drink contains antioxidants called catechins, including epigallocatechin-3-gallate (EGCG). It's particularly powerful against inflammation, as it's "known for blocking the overproduction of pro-inflammatory chemicals and [protecting cells] from free radical damage," says Salazar. But take note: Green tea contains caffeine, so be mindful if you're sensitive to caffeine or drinking it later in the day.

Leafy Greens

For a generous boost of anti-inflammatory nutrients, eat more leafy greens like spinach, kale, and arugula. They're rich in vitamins A, C, and K, all of which help fight inflammation in the body, says Salazar. "Leafy greens are also high in antioxidants like lutein and beta-carotene, [which] are known for reducing inflammation caused by free radicals in the body," she adds.

Nuts

"Nuts contain many micronutrients—like proanthocyanidins, flavonoids, and stilbenes—as well as omega-3 fatty acids, all of which can help reduce inflammation," says Pasquariello. They also provide phytosterols, which may work against some of the body's inflammatory pathways. "Almonds, pistachios, macadamia nuts, and pine nuts are especially high in these [phytosterols]," says Pasquariello. To take advantage of these anti-inflammatory nutrients, toss a few nuts into your next snack or salad, or use nuts to coat your go-to protein.

Olive Oil

In case you need another reason to drizzle olive oil on your next salad or sandwich, the ingredient is particularly helpful in quelling inflammation. "Olive oil has many anti-inflammatory components, but the most well-known are omega-3 fatty acids," says Amy S. Moyer, M.Ed., RDN, LDN, CCMS, registered dietitian and assistant professor at the University of North Carolina at Greensboro. Like dark chocolate, olive oil also contains polyphenols, plant compounds with anti-inflammatory properties.

Tomatoes

Whether pureed into a savory tomato sauce or tossed in a salad, tomatoes are an anti-inflammatory food worth adding to your recipes. The juicy red orbs contain lycopene, a powerful antioxidant that controls inflammation by reducing the formation of pro-inflammatory molecules in the body. "Tomatoes are also rich in vitamin C, potassium, and beta-carotene, all of which help fight inflammation and prevent disease as well," says Salazar.

Turmeric

Turmeric is another anti-inflammatory ingredient that deserves a shout-out. This is due to curcumin, the main component in the spice. Not only does curcumin give turmeric its iconic yellow color, but it offers potent anti-inflammatory and antioxidant properties, as well. "However, curcumin has poor availability, meaning it's poorly absorbed and quickly metabolized and excreted from the body," says Moyer. "Fortunately, combining curcumin with black pepper resolves the problem, [as it significantly increases] the bioavailability of curcumin in the body."

With that in mind, be sure to add a bit of black pepper to your next golden latte or turmeric-infused soup to get the most out of the spice.