15 Anti-Inflammatory Foods Backed by Science

Chronic inflammation is linked to heart disease, diabetes, and joint pain. These 15 science-backed foods contain antioxidants, polyphenols, and natural compounds that may help reduce inflammation and support overall health.

1. Turmeric

Contains curcumin — a powerful anti-inflammatory compound.

2. Ginger

May help reduce inflammation and ease muscle soreness.

3. Blueberries

Packed with anthocyanins that help fight oxidative stress.

4. Green Tea

Contains catechins — compounds known to reduce inflammation.

5. Salmon

Rich in omega-3 fatty acids which help reduce joint inflammation.

6. Olive Oil

Extra virgin olive oil contains oleocanthal — similar to ibuprofen effect.

7. Spinach

High in antioxidants and anti-inflammatory plant compounds.

8. Broccoli

Sulforaphane in broccoli may lower inflammation in cells.

9. Avocado

Loaded with healthy fats that calm inflammatory markers.

10. Chia Seeds

Omega-3 + fiber combo helps reduce inflammation naturally.

11. Tomatoes

Contain lycopene, which may lower inflammatory stress.

12. Walnuts

Plant-based omega-3 makes them excellent anti-inflammatory nuts.

13. Garlic

Compounds like allicin may reduce inflammation in tissues.

14. Yogurt

Probiotics in yogurt support gut health and reduce inflammation.

15. Dark Chocolate

High-cocoa dark chocolate contains flavonoids that reduce inflammation.

Disclaimer: These foods may support general health, but they are not medical treatments.