The Top 14 Anti-Inflammatory Foods

Chronic inflammation is shaped by what the body is exposed to day after day. Blood sugar spikes, oxidative stress, gut barrier disruption, endotoxin exposure (lipopolysaccharide, or LPS), damaged fats, and persistent stress signals keep the immune system slightly activated. Over time, that low-grade activation becomes the background setting.

Human intervention studies show that dietary patterns rich in polyphenols, fiber, omega-3 fats, and slow-digesting carbohydrates reduce intestinal inflammation, lower endotoxin burden (LPS), and improve inflammatory signaling.

In functional medicine, we focus on lowering inflammatory load by strengthening the gut barrier, supporting a balanced and diverse microbiome, improving oxidative balance, stabilizing post-meal blood sugar responses, and enhancing the resilience of cell membranes. When these foundational systems are supported, inflammatory signaling becomes more regulated.

Certain foods consistently shift the internal environment toward regulation. They calm immune signaling, stabilize metabolism, strengthen the gut barrier, protect mitochondria, and enhance antioxidant defenses at the genetic level.

Below are 14 of the most well-studied anti-inflammatory foods supported by human clinical research that you can begin layering into meals regularly. 

1. Berries

blueberries, huckleberries, raspberries, blackberries, strawberries, cranberries

Berries are concentrated sources of anthocyanins and polyphenols that influence vascular health, lipid metabolism, and gut microbial composition.

In human trials, regular berry intake improves endothelial function and reduces oxidative stress. Importantly, the SINFONI study demonstrated that polyphenol-rich dietary patterns reduced intestinal inflammation (measured by fecal calprotectin) and lowered fasting LPS—a marker of metabolic endotoxemia. This suggests berry polyphenols help regulate gut-derived inflammatory signaling at its source.

More recent clinical research strengthens this picture.

A 2025 randomized, double-blind, placebo-controlled trial in infants found that daily blueberry consumption during complementary feeding improved the resolution of allergy-related symptoms and favorably shifted immune biomarkers. Infants consuming blueberries showed reductions in IL-13 (a cytokine associated with allergic inflammation) and increases in IL-10, a regulatory cytokine that supports immune tolerance. These changes were also associated with shifts in gut bacteria involved in short-chain fatty acid production and immune regulation.

In adults with prediabetes, a 2025 randomized controlled crossover trial published in The Journal of Nutrition found that consuming approximately 2.5 servings of strawberries daily for 12 weeks significantly improved:

• Fasting glucose
• Insulin levels and insulin resistance
• Hemoglobin A1c
• Total cholesterol
• High-sensitivity CRP
• Interleukin-6

Participants also experienced modest weight reductions.

Because blood sugar dysregulation increases oxidative stress and inflammatory signaling, foods that improve insulin sensitivity naturally lower inflammatory burden over time.

Important note: Berries consistently rank among the most pesticide-exposed fruits, therefore, choosing organic when possible may help reduce additional inflammatory load, particularly for children.

Why they matter:

• Lower circulating LPS and intestinal inflammation
• Improve insulin sensitivity and metabolic signaling
• Increase regulatory immune activity (IL-10)
• Support beneficial gut microbes and SCFA production
• Reduce oxidative and inflammatory cytokine activity

2. Cruciferous Vegetables

broccoli, cabbage, cauliflower, brussels sprouts, radishes, arugula, watercress

Cruciferous vegetables contain glucosinolates that convert into bioactive compounds such as sulforaphane and indole-3-carbinol when chopped or chewed.

Sulforaphane activates Nrf2—a master regulator of antioxidant and detoxification genes—helping cells restore redox balance rather than simply suppress inflammation. Human intervention studies using glucoraphanin-rich broccoli show reductions in oxidative and inflammatory gene expression over time.

Beyond gene regulation, cruciferous vegetables appear to support intestinal integrity. Emerging research suggests they help maintain tight junction function, reinforcing the barrier that regulates what crosses from the gut lumen into immune and systemic circulation.

In a controlled feeding randomized crossover study, adding broccoli (with a small amount of raw daikon radish) altered gut microbiota composition and influenced the metabolic functions those bacteria are known to carry out, suggesting that cruciferous vegetables can significantly shift microbial activity in humans.

Why they matter:

• Activate Nrf2 antioxidant pathways
• Improve detoxification enzyme activity
• Support gut barrier integrity and redox balance

3. Leafy Green Vegetables

kale, chard, arugula, lettuces, bok choy, mustard greens

Leafy greens are foundational because they deliver fiber, magnesium, potassium, folate, carotenoids, nitrates, and diverse polyphenols.

Higher vegetable intake is consistently associated with lower CRP and improved oxidative balance. Magnesium is essential for ATP production and helps buffer stress-induced inflammatory signaling, while dietary nitrates support vascular tone and mitochondrial efficiency.

In a systematic review of clinical trials on “functional foods” and inflammation, vegetable-forward eating patterns consistently show the most reliable anti-inflammatory signal overall, especially in metabolic conditions.

Why they matter:

• Support antioxidant defenses
• Improve mitochondrial and vascular function
• Help regulate inflammatory and metabolic signaling

4. Fatty Fish

salmon, sardines, mackerel, black cod, halibut, ling cod

Fatty fish provide the long-chain omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats are incorporated into cell membranes and influence how inflammatory signals are generated.

These fats allow the body to produce specialized pro-resolving mediators (SPMs)—including resolvins and protectins—which help bring inflammation to completion rather than allowing it to persist.

In a 12-week randomized controlled trial published in Neuropsychopharmacology, adults with major depressive disorder and elevated inflammatory markers were given EPA supplementation. The highest dose (4 grams per day) produced greater symptom improvement compared to placebo. Importantly, clinical improvement was associated with higher blood levels of 18-HEPE—a precursor to pro-resolving lipid mediators—and with reductions in high-sensitivity CRP. In simple terms, when the body increased its production of pro-resolving molecules derived from EPA, both systemic inflammation and symptoms improved.

Beyond omega-3 fats, wild salmon contains astaxanthin—a lipid-soluble carotenoid that integrates into cell membranes and protects them from oxidative damage. Clinical trials demonstrate that astaxanthin increases total antioxidant capacity, reduces lipid peroxidation, and lowers inflammatory cytokines such as IL-1β and TNF-α.

Consuming fatty fish regularly provides these nutrients in their whole-food context. For individuals who do not eat fish consistently, high-quality EPA-rich fish oil supplementation may help support similar anti-inflammatory and pro-resolving pathways.

Why they matter:

• Generate pro-resolving mediators (resolvins, protectins)
• Help complete the inflammatory response
• Reduce triglyceride-driven inflammation
• Protect cell membranes from oxidative damage
• Lower systemic inflammatory markers

5. Pomegranate

whole seeds (arils) or juice in moderation

Pomegranate has one of the strongest human research profiles among fruits.

It is rich in ellagitannins and other polyphenols that are transformed by gut microbes into bioactive compounds called urolithins. These metabolites have been associated with improved mitochondrial function, enhanced cellular signaling, and reduced inflammatory activity.

Randomized controlled trials and meta-analyses show reductions in high-sensitivity CRP (hs-CRP), improvements in HDL cholesterol, and decreases in oxidative stress markers with regular intake.

In a 12-week randomized, placebo-controlled trial in patients with inflammatory bowel disease in remission, daily pomegranate juice significantly reduced fecal calprotectin—a marker of intestinal inflammation—and lowered circulating endotoxin levels. Researchers also observed changes in gene activity related to immune function in the gut lining and the integrity of the intestinal barrier.

These findings suggest that pomegranate polyphenols may help regulate inflammation at the level of the gut barrier, rather than only lowering systemic markers. Because low-grade endotoxin exposure and intestinal inflammation contribute to chronic immune activation, foods that calm inflammation at its source can have broader downstream effects.

Why it matters:

• Reduces intestinal inflammation (fecal calprotectin)
• Lowers circulating endotoxin burden
• Modulates genes involved in mucosal immunity
• Supports barrier function and mitochondrial resilience
• Improves lipid balance (HDL)
• Reduces systemic inflammatory markers (hs-CRP)

6. Citrus Fruits

oranges, grapefruit, lemons, limes, mandarins

Citrus fruits supply vitamin C and flavonoids such as hesperidin, naringin, and naringenin—compounds that help regulate immune activity and oxidative stress.

Naringenin, a flavonoid abundant in citrus, has been studied for its immunomodulatory effects. A 2022 systematic review and meta-analysis of autoimmune disease models found that naringenin significantly reduced key inflammatory signaling molecules—including NF-κB, TNF-α, IL-6, and IL-1β—while also increasing antioxidant enzymes such as glutathione and catalase. In practical terms, it helped lower inflammatory drivers while strengthening the body’s internal antioxidant defense systems.

Human data support these mechanisms.

In a 12-week randomized controlled trial of people with type 2 diabetes following a Mediterranean diet, researchers found that citrus bioflavonoids in the bloodstream increased by 39 to 60%, while levels of IL-6—a pro-inflammatory cytokine—dropped by nearly 50%. An oxidative stress marker (8-OHdG), which reflects DNA damage from free radicals, also declined. These changes were not observed during the participants’ usual diet phase.

This is important because IL-6 is involved in insulin resistance and chronic metabolic inflammation. When citrus bioflavonoids rise in circulation, inflammatory signaling appears to decrease.

Vitamin C itself also regenerates antioxidant compounds inside cells and supports immune resilience.

Why they matter:

• Increase circulating anti-inflammatory bioflavonoids
• Reduce IL-6 and inflammatory signaling
• Strengthen antioxidant enzyme systems
• Support vascular and metabolic health

7. Fresh Herbs

parsley, cilantro, rosemary, oregano, thyme, basil

Fresh herbs are among the most concentrated sources of polyphenols and volatile oils in the diet.

Compounds in rosemary, oregano, and thyme have been shown to down-regulate inflammatory cytokines such as TNF-α and IL-6 while supporting antioxidant enzyme systems. Many culinary herbs also exhibit selective antimicrobial activity against opportunistic bacteria while helping preserve overall microbial diversity—an important balance for gut and immune regulation.

Large-scale reviews mapping functional foods and inflammatory pathways consistently identify polyphenol-rich plant foods, including culinary herbs and spices, as modulators of inflammatory mediators. These compounds influence signaling pathways such as NF-κB and Nrf2, helping to fine-tune immune responses.

Used regularly, even small amounts of herbs create a cumulative “layering effect,” steadily increasing polyphenol exposure over time.

Why they matter:

• Deliver concentrated polyphenols in small servings
• Modulate inflammatory signaling pathways
• Support antioxidant and detoxification systems
• Help maintain microbial balance

8. Green Tea

matcha, green tea, or catechin-rich extracts

Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which influence inflammatory signaling and antioxidant defenses at the cellular level.

Human research increasingly supports its role in gut barrier integrity and metabolic regulation. In a randomized, double-blind, placebo-controlled crossover trial, a catechin-rich green tea extract administered for four weeks significantly reduced circulating endotoxin (lipopolysaccharide, LPS) in both healthy adults and individuals with metabolic syndrome. The intervention also lowered fecal calprotectin and improved measures of small intestinal permeability, while reducing fasting glucose. These findings suggest that green tea may reduce inflammatory load by strengthening the gut barrier and limiting endotoxin translocation.

At a broader metabolic level, a large dose-response meta-analysis of randomized controlled trials found that green tea extract supplementation reduced body mass, body fat percentage, and malondialdehyde (a marker of oxidative stress), while increasing total antioxidant capacity and adiponectin—a hormone that supports insulin sensitivity and metabolic balance.

These findings indicate that green tea appears to influence upstream drivers of inflammation—including oxidative stress, adipokine balance, and gut barrier function—thereby supporting more regulated inflammatory signaling over time.

Why it matters:

• Reduces circulating endotoxin (LPS)
• Improves gut barrier function
• Lowers oxidative stress markers
• Increases total antioxidant capacity
• Supports insulin sensitivity (adiponectin)
• Improves metabolic resilience

9. Turmeric

whole fresh root, powdered spice, or standardized extracts

Curcumin inhibits NF-κB—a key regulator of inflammatory cytokine production—while activating Nrf2, which upregulates the body’s antioxidant defense systems. In simple terms, it helps reduce inflammatory signaling while strengthening the cell’s own protective pathways.

Human trials consistently show reductions in CRP, TNF-α, and IL-6, particularly in cardiometabolic conditions and chronic low-grade inflammation. In a 12-week randomized, double-blind, placebo-controlled study in adults with overweight, Curcuma longa extract significantly reduced CRP and improved measures of wellbeing. Additional trials in inflammatory and pain-related conditions show similar reductions in pro-inflammatory biomarkers.

Emerging evidence also supports curcumin’s role in maintaining intestinal barrier integrity and improving oxidative balance, including reductions in lipid peroxidation in clinical populations.

Whole turmeric provides synergistic compounds beyond isolated extracts, making culinary use a meaningful way to incorporate these benefits.

Why it matters:

• Inhibits NF-κB–driven inflammatory cytokines
• Activates Nrf2 antioxidant pathways
• Reduces CRP, TNF-α, and IL-6
• Supports gut barrier and redox balance

10. Ginger

fresh root or standardized extracts

Ginger contains bioactive compounds such as gingerols and shogaols that influence inflammatory mediators through COX and LOX pathway modulation, helping reduce pro-inflammatory eicosanoids.

It also supports digestive physiology. Ginger has been shown to enhance gastric motility and promote more efficient gastric emptying in some studies. This is relevant because sluggish digestion can increase microbial fermentation and endotoxin exposure in susceptible individuals, amplifying inflammatory signaling from the gut.

Clinical evidence is robust. A systematic review and meta-analysis of randomized controlled trials found that ginger supplementation significantly reduced CRP, TNF-α, IL-6, and malondialdehyde, while increasing total antioxidant capacity. More recent randomized trials in individuals with joint pain demonstrated improvements in inflammatory biomarkers and functional outcomes following daily ginger supplementation.

Cellular research further suggests that ginger-derived compounds may help preserve tight junction integrity under inflammatory stress, reinforcing barrier resilience.

Together, these findings position ginger as both an anti-inflammatory and gut-supportive botanical.

Why it matters:

• Reduces pro-inflammatory cytokines (CRP, TNF-α, IL-6)
• Lowers oxidative stress markers
• Supports digestive motility and resilience
• Helps maintain intestinal barrier integrity

11. Avocado

whole fruit, ideally paired with other whole foods

Avocados provide monounsaturated fats (primarily oleic acid), fiber, potassium, magnesium, and carotenoids—nutrients that influence inflammatory signaling through membrane composition, glycemic regulation, and gut-derived pathways.

Cell membranes are composed of a phospholipid bilayer. The types of fats we consume become incorporated into that structure, affecting membrane fluidity and receptor signaling. The fatty acid composition of cell membranes influences receptor signaling and the balance of pro- and anti-inflammatory compounds the body generates, making fat quality an important determinant of inflammatory tone.

Human clinical research shows that meals including avocado improve postprandial lipid profiles and reduce markers of oxidative stress compared to meals rich in refined carbohydrates or saturated fats. Diets higher in monounsaturated fats are consistently associated with lower inflammatory markers and improved metabolic regulation.

Avocado’s fiber also supports short-chain fatty acid (SCFA) production, reinforcing gut barrier integrity and microbial balance.

Why it matters:

• Improves membrane fluidity and cellular signaling
• Reduces postprandial oxidative stress
• Supports glycemic stability
• Provides fermentable fiber for SCFA production

12. Extra Virgin Olive Oil

Unrefined, cold-pressed

Extra virgin olive oil is rich in oleic acid, a monounsaturated fat that incorporates into cell membranes and supports stable receptor signaling. It also contains polyphenols such as hydroxytyrosol and oleocanthal that influence oxidative and inflammatory pathways.

In randomized controlled trials, higher-polyphenol extra virgin olive oil has been shown to reduce oxidative stress after meals and decrease circulating adhesion molecules such as sVCAM-1—markers of inflammation within blood vessels. Large Mediterranean diet trials consistently demonstrate that olive oil-rich dietary patterns are associated with lower IL-6 and CRP levels, improved HDL function, and reductions in oxidized LDL.

This matters because repeated post-meal inflammatory responses contribute to long-term cardiometabolic stress. By improving fat quality and delivering antioxidant polyphenols, extra virgin olive oil supports membrane stability, vascular function, and inflammatory regulation.

Why it matters:

• Provides stable monounsaturated fats (oleic acid)
• Reduces postprandial oxidative stress
• Lowers endothelial adhesion molecules
• Supports vascular and metabolic resilience

13. Legumes

lentils, chickpeas, black beans, pinto beans, split peas, mung beans, adzuki beans

Legumes are one of the most reliable dietary sources of fermentable fiber and resistant starch, substrates that feed beneficial gut microbes. When these fibers are fermented in the colon, they produce short-chain fatty acids (SCFAs), particularly butyrate.

Butyrate serves as a primary fuel source for colon cells and plays a direct role in strengthening the intestinal barrier. It also influences regulatory T cells (Tregs), which help calibrate immune responses and prevent excessive inflammatory signaling. By supporting barrier integrity and immune regulation, SCFAs reduce the translocation of lipopolysaccharide (LPS), a bacterial endotoxin that contributes to low-grade metabolic inflammation.

Human clinical trials consistently show that regular legume consumption improves glycemic control, lowers LDL cholesterol, and reduces markers of systemic inflammation, including CRP. Meta-analyses of randomized controlled trials have demonstrated modest but significant reductions in fasting glucose, insulin resistance, and inflammatory biomarkers when legumes are consumed regularly in place of refined carbohydrates.

Beyond fiber, legumes also provide magnesium, polyphenols, and plant protein—nutrients that further support metabolic resilience and oxidative balance.

Why they matter:

• Increase short-chain fatty acid production
• Strengthen gut barrier integrity
• Improve insulin sensitivity and lipid balance
• Reduce metabolic endotoxemia

14. Nuts & Seeds

almonds, walnuts, hazelnuts, pistachios, chia seeds, flaxseeds, sesame seeds, pumpkin seeds, hemp seeds

Nuts and seeds provide a concentrated combination of unsaturated fats, fiber, magnesium, polyphenols, and plant-based omega-3 fatty acids such as ALA. Together, these nutrients influence inflammatory tone through multiple pathways—membrane composition, glycemic regulation, and gut-derived signaling.

Cell membranes are composed of a phospholipid bilayer. The types of fats we consume become incorporated into that structure, influencing membrane fluidity and receptor responsiveness. A higher proportion of unsaturated fats supports balanced cellular signaling, while fiber from nuts and seeds feeds short-chain fatty acid production in the colon—compounds that strengthen barrier function and help regulate immune activity.

Human trials reinforce these mechanisms:

• In adults with metabolic syndrome, daily almond consumption for 12 weeks lowered LDL cholesterol and improved markers of gut barrier function and intestinal inflammation.
• An umbrella review of randomized controlled trials found chia seed supplementation modestly reduced blood pressure, LDL cholesterol, triglycerides, and CRP.
• In a clinical trial of individuals with non-alcoholic fatty liver disease, 25 g/day of milled chia increased plasma ALA and reduced visceral abdominal fat.
• In a randomized crossover study, adding 65 g of pumpkin seeds to a high-carbohydrate meal reduced postprandial glucose exposure by approximately 35%, demonstrating a meaningful acute effect on glycemic regulation.

These findings suggest that nuts and seeds support healthier blood sugar responses, balanced cell membrane structure, improved vascular function, and stronger gut barrier integrity.

Why they matter:

• Improve lipid balance and endothelial function
• Support balanced membrane signaling
• Enhance glycemic regulation after meals
• Increase short-chain fatty acid production
• Reduce metabolic endotoxemia over time

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Build the Pattern. Shift the Signal.

Inflammation shifts in response to what you practice consistently.

The oil you choose.
The greens you add.
The fiber you include.
The berries you enjoy for dessert.
The handful of raw nuts you reach for in the afternoon.
The fresh herbs you sprinkle onto your meals.
The meals you return to again and again.

These daily rhythms shape your blood sugar response, your gut barrier, your cell membranes, and your immune signaling. Over time, your biology adapts to the nourishment it receives most often.

Small choices, layered day after day, create significant biochemical changes.

If you’d like gentle structure and practical support putting this into motion—with thoughtfully designed meal plans, therapeutic diet options, and over 2,000 nutrient-dense recipes—I invite you to explore Nourishing Meals®.

References:

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