13 of the Best Anti-Inflammatory Foods

Best anti inflammatory foods list

Inflammation can cause a ton of health issues including obesity, acne, ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, or even cancer! This is a very short list of the many known medical issues that inflammation can cause!

The good news is, taking care of inflammation can be as simple as changing up your diet! Want to know more? Check out this list of the 13 best anti-inflammatory foods below + a bonus tip!

Best Anti-Inflammatory Foods List


1. Salmon

Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are two potent omega-3 fatty acids that stop inflammation. Omega-3 fatty acids are amazing for us and they really have a ton of great health benefits, but their anti-inflammatory properties are what we are most excited about today!

Salmon also has great vitamins like vitamins D, B6, and B12! Adding oily fish like salmon to your diet at least twice a week will benefit you greatly.

One way I love to get my omega-3’s are with the supplement xEO Mega essential oil omega complex! It doesn’t taste like fish, or leave a fishy aftertaste, and is formulated to complement the average American diet! Or, if you are reading this while in Japan or perhaps Australia, you’ll be happy to know they are formulated to fit your regions average diet! It’s the only supplement I know of that does that!

Chia seeds are anti-inflammatory

2. Chia Seeds

Chia seeds are another food super-rich in omega-3 fatty acids! Not only are these power-packed little seeds rich in omega-3 fatty acids, but they are also full of cancer-fighting antioxidants!

One more bonus of chia seeds is their fiber content! My favorite recipe with chia seeds is Melanie’s Healthy No Bake Energy Bites! I also love to throw about half a tablespoon or so of them in with my morning TrimShake! It helps the shake “stick with you”.


3. Blueberries

Packed full of antioxidants and phytoflavinoids, these delicious berries are also high in potassium and vitamin C, which makes them a top choice of doctors and nutritionists. Not only can blueberries lower your risk of heart disease and cancer, but they are also anti-inflammatory!


4. Celery

Celery is probably one of my favorite anti-inflammatory foods on the list. Hello, the calorie intake alone on it wins me over (did you know you burn more calories eating celery than it contains?)!

Celery has high amounts of antioxidants and anti-inflammatory agents that will help reduce things like blood pressure and cholesterol levels, which can prevent heart disease!

Celery is also a great source of potassium and other vitamins! Celery seeds are also full of health benefits and anti-inflammatory properties!

Need your celery to last longer? Check out this tip! One of my favorite celery recipes is Pea Salad. Swap out the mayo for plain Greek yogurt, skimp on the bacon, and this salad is to die for!

Orange tumeric

5. Turmeric

Turmeric is a spice and is the main ingredient in Indian curries. It’s also what makes our mustard yellow! Recent studies have shown that it is a disease-fighting agent and that it is likely because of its anti-inflammatory properties.

Turmeric is often recommended for helping stop arthritis from worsening. As with most spices, you may not know how to use it… add it to scrambled eggs or frittatas, toss it with roasted veggies, add it to rice, greens, or soup! You can even blend it into your smoothie or make a tea!


6. Walnuts

Walnuts are amazing for your health for so many reasons! Studies have shown the anti-inflammatory nutrients in walnuts may play a special role in support of bone health.

There have also been studies showing that the increased consumption of walnuts and their anti-inflammatory nutrients are protecting our bodies from things like breast cancer, prostate cancer, cardiovascular problems, and type 2 diabetes.

Not only are they delicious on their own, but they are also great in meals and salads too! Bonus, they are packed full of omega-3 fatty acids! Don’t overdo, though, a serving size is 1 oz. or 12-14 halves or about 1/4 cup.


7. Beets

I love beets. I think these are one of those things that are an acquired taste, but if you can acquire it, there are many benefits to be had! Beets are very beneficial to your health because not only are they great at reducing inflammation, they also support your heart, and protect your digestive, brain, and eye health.

Beets are high in magnesium and potassium which are both essential minerals needed to fight inflammation! What’s not to love? Beets are also a very diverse food and you can have them raw, cooked, or you can even use them in juices.

One thing I love about beets is how easy they are to grow, and versatile they are when planting. They are a perfect companion plant for a lot of different things!


8. Pineapple

Pineapple is probably one of the most well-loved foods on this list. It’s so yummy and so easy to add to any diet! Pineapple is rich in the enzyme bromelain, making Pineapple a natural anti-inflammatory agent! Pineapple also happens to be rich in vitamin C too!

Pineapple is best eaten fresh, frozen, or in juice form. Just be careful with the canned versions because the liquid is usually all sugar. So find a no sugar added version!

Adding pineapple to your diet can help reduce joint pain caused by inflammation! And if you are thinking about using pineapple to help bring your baby into this world, don’t forget you need to eat the hard core of about 13 pineapples.

Cutting into a pineapple can be tricky, but with our favorite pineapple corer, it’s a breeze! Cut off the top, position the corer, and twist! You can usually get one for under $6 shipped.


9. Ginger

Ginger is a very popular ingredient in many dishes and you see it often in Chinese food! Ginger is a cousin to the turmeric spice mentioned above which means it shares many of the same anti-inflammatory properties.

Ginger has long been used to treat upset stomachs and even menstrual cramps! It is easy to add to many meals (and sweets!) but you can also get in other forms like extract, or even using it raw! Adding it your diet is a sure way to help with inflammation.


10. Broccoli

Broccoli is another one of those foods that are so easy to add extra of into your diet! Broccoli has a high concentration of antioxidants and anti-inflammatory properties! Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.

Other vegetables high in sulforaphane are kale, cauliflower, and brussel sprouts, but broccoli is one of the best sources hands down!

We have a whole bunch of broccoli recipes at Fabulesslyfrugal.com! My favorite is Broccoli & Beef Stir Fry. I had no idea it was so easy to make!

Bowl of spinach

11. Spinach

Spinach is one of those foods that many call a super-food. This nutrient-rich food has so many health benefits, it’s no wonder it is found in so many healthy smoothies. Spinach is best known for its ability to protect against certain cancers like breast, colon, and prostate.

Spinach limits inflammation in the body, which is one of the main risk factors associated with heart disease. We have so many spinach recipes, but the Strawberry Spinach Salad Recipe is one of my all time favorites! I was so sad when Zupas stopped serving it!


12. Soy

Isoflavones found in soy products have been shown to reduce inflammation in women because of estrogen-like compounds found in the soy! To get more soy in your diet, try adding soy milk, tofu, and edamame, which are oiled soybeans, into your diet.

I love grabbing the organic edamame from Costco, popping a bag in the microwave and having a delicious snack. Top it with a little black pepper or turmeric, or throw it on a salad, and you’ve got yourself a power-packed snack or meal.

Colored peppers

13. Colored Peppers

Just like our green veggies above, colored veggies are just as good for you. Colored peppers contain high quantities of antioxidant vitamins and low levels of starch. These are so easy to add to your diet too because they are great for fresh veggie snacking, adding to salads, or tossing in many meals!

Here are a bunch of fresh colored pepper recipes. Did you know the different colors are simply their ripeness? Green is the least ripe while red is the ripest.

Anti inflammatory supplement

BONUS: doTERRA Lifelong Vitality Pack

doTERRA Lifelong Vitality Pack is full of essential nutrients, metabolism benefits, and powerful antioxidants designed to help promote energy, health, and lifelong vitality.

xEO Mega (that we talked about earlier) is included in this pack! It promotes healthy cardiovascular, nervous, and immune system function. It also supports healthy joint function and comfort.

The essential oil blend also supports healthy cellular response to oxidative stress and healthy immune function and has digestive calming effects, which makes taking xEO Mega as pleasant as it is healthful.

Another one in this kit is Alpha CRS® + and it supports healthy cell function and metabolism by reducing oxidative stress to DNA and other critical cell structures.

I take these anti-inflammatory supplements every single day and it costs me less than the price of a Value meal at McDonald’s! AND it’s soooo much better for me too!

If you want to learn more about doTERRA essential oils, shoot me an email at cathy at fabulesslyfrugal dot com and I can share how they’ve changed my health and life!

Best anti-inflammatory foods list


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