Anti Inflammatory Foods List: What to Eat to Reduce Inflammation

Inflammation is not always the enemy. When you cut your finger or catch a cold, acute inflammation is your immune system doing its job — rushing white blood cells to the site to heal and protect. The problem starts when inflammation becomes chronic: a low-grade, persistent immune response that lingers for months or years without a clear trigger. Chronic inflammation is linked to heart disease, type 2 diabetes, certain cancers, autoimmune conditions, and even depression.

Diet is one of the most direct levers you have. Certain foods actively reduce inflammatory markers, while others fan the flames. This anti inflammatory foods list is organized by how each group works — because understanding the mechanism helps you build a plate that covers multiple bases, not just one.

Omega-3 Rich Foods: Blocking Inflammatory Pathways

Omega-3 fatty acids — specifically EPA and DHA — directly compete with omega-6 fatty acids for the same enzymes. When omega-3s win, the body produces fewer pro-inflammatory compounds called prostaglandins and leukotrienes.

• Salmon (wild-caught) — About 1,800mg of EPA+DHA per 4-ounce serving. Wild-caught tends to have a better omega-3 to omega-6 ratio than farmed.
• Sardines — About 1,400mg of EPA+DHA per 3.75-ounce can. Also rich in vitamin D and calcium from the edible bones.
• Mackerel (Atlantic) — About 2,600mg of EPA+DHA per 4-ounce serving. One of the most omega-3-dense fish available.
• Walnuts — About 2,500mg of ALA (plant-based omega-3) per ounce. The body converts ALA to EPA and DHA at a low rate (about 5-10%), but the total amount compensates.
• Flaxseeds (ground) — About 6,400mg of ALA per ounce. Grind them fresh — whole flaxseeds pass through undigested. Add to smoothies, oatmeal, or yogurt.

Aim for two to three servings of fatty fish per week, and supplement with plant-based omega-3 sources daily.

Antioxidant-Rich Foods: Neutralizing Free Radicals

Free radicals are unstable molecules that damage cells and trigger inflammatory responses. Antioxidants — including vitamins C and E, beta-carotene, and selenium — neutralize these molecules before they cause harm.

• Blueberries — One of the highest antioxidant capacities of any common fruit. One cup delivers about 14mg of vitamin C and is rich in anthocyanins, the pigments responsible for the blue color and much of the anti-inflammatory effect.
• Strawberries — About 85mg of vitamin C per cup (more than an orange). Also contain ellagic acid, which has shown anti-inflammatory properties.
• Romaine lettuce — Rich in vitamin A, beta-carotene, and folate. Two cups of romaine have about 82% of your daily vitamin A needs.
• Broccoli — About 81mg of vitamin C per cup (raw) plus sulforaphane, a compound with well-documented anti-inflammatory activity.
• Butternut squash — High in beta-carotene (a cup of cubed butternut squash provides about 270% of your daily vitamin A) and vitamin C.
• Bell peppers (red) — One medium red bell pepper has about 152mg of vitamin C — roughly double the daily recommendation. Also a good source of beta-carotene.

Polyphenol-Rich Foods: Modulating the Immune Response

Polyphenols are plant compounds that go beyond simple antioxidant activity. They interact with gut bacteria, modulate immune signaling pathways, and influence gene expression related to inflammation.

• Green tea — Contains epigallocatechin gallate (EGCG), one of the most studied polyphenols for anti-inflammatory effects. Two to three cups daily is the amount used in most observational research.
• Dark chocolate (70% cacao or higher) — Rich in flavanols. An ounce of 85% dark chocolate has about 250mg of flavanols. Milk chocolate does not count — the processing and added sugar offset the benefits.
• Extra virgin olive oil — Contains oleocanthal, a compound that has a similar mechanism of action to ibuprofen. Use it raw (drizzled over salads or finished dishes) to preserve the polyphenols that degrade with high heat.
• Turmeric — Contains curcumin, which inhibits NF-kB, a molecule that activates inflammatory genes. Curcumin is poorly absorbed alone, but black pepper increases absorption by about 2,000%.
• Ginger — Contains gingerols and shogaols, compounds that inhibit pro-inflammatory cytokines. Fresh ginger root is more potent than dried powder.
• Cherries (tart) — Contain anthocyanins similar to blueberries. Tart cherry juice has been studied for reducing muscle soreness and inflammatory markers after exercise.

Anti Inflammatory Foods to Limit or Avoid

Building an anti-inflammatory plate is only half the equation. These foods actively promote inflammation and should be limited:

• Refined sugar — Triggers the release of inflammatory cytokines. Added sugar is hidden in bread, sauces, salad dressings, and flavored drinks. The American Heart Association recommends no more than 25g of added sugar per day for women and 36g for men.
• Trans fats — Found in partially hydrogenated oils, some margarines, and commercially fried foods. Trans fats increase LDL cholesterol and inflammatory markers simultaneously.
• Processed meats — Hot dogs, bacon, sausage, and deli meats contain nitrates and advanced glycation end products (AGEs) that promote inflammation.
• Refined carbohydrates — White bread, pastries, and white pasta cause rapid blood sugar spikes that trigger inflammatory responses. Choose whole grain versions instead.
• Excessive alcohol — More than moderate intake (one drink per day for women, two for men) increases C-reactive protein, a key inflammatory marker.
• Seed oils — This is genuinely debated in nutrition science. Oils like soybean, corn, and sunflower oil are high in omega-6 fatty acids, which can promote inflammation when consumed in excess relative to omega-3s. However, some researchers argue that omega-6s are not inherently inflammatory and that the issue is the ratio, not the absolute amount. A practical approach: prioritize olive oil and avocado oil for cooking, and do not worry about trace amounts of seed oils in packaged foods.

Putting It All Together

A single meal does not need to contain every food on this list. The goal is building a pattern. A practical anti-inflammatory plate might look like: grilled salmon, a side of roasted butternut squash and broccoli, a handful of arugula dressed with olive oil and lemon, and green tea or water instead of soda.

For snacking strategies that align with anti-inflammatory eating, check out our guide to low sugar snacks — excess sugar is one of the biggest inflammatory triggers. And for understanding how specific foods affect blood sugar (which ties directly to inflammation), see our low glycemic index foods reference.

Find Anti-Inflammatory Options When Eating Out

Building an anti-inflammatory plate is easy at home — but restaurants are trickier. DinePick helps you find anti-inflammatory options on any menu. Join the waitlist to try it first.