Top 10 Foods That Help You Fight Inflammation

I’ve had my fair share of weeks where I’m feeling a little “off.” Maybe it’s bloating, fatigue, or that low-key joint stiffness that creeps in when I’m stressed, under-slept, or not eating my best.

Sound familiar?

That’s why I’m always thinking about inflammation—and more importantly, how I can fight it with real food instead of just reaching for a pill.

Here’s what I’ve learned: chronic inflammation can be caused by a mix of diet, stress, poor sleep, and a sedentary lifestyle. Over time, it can contribute to serious issues like heart disease, diabetes, and even autoimmune flare-ups. But the good news? You have more control than you think—and it starts in the kitchen.

Want a simpler way to plan meals that support your goals?

Try the Workweek Lunch Meal Planner — a supportive, no-diet tool that helps you stay consistent, flexible, and feel better in your body without overthinking what’s for dinner.

Chronic inflammation can lead to health problems such as:

• Heart Disease
• Cancer
• Obesity
• Diabetes
• Arthritis

There has also been some evidence that inflammation is connected to your gut health. So, eating a diet that is healthy for your gut will not only leave you feeling better but looking better too! Ironically, the foods that your gut likes best are also the ones that help reduce and prevent inflammation!

Adding these Top 10 Anti-Inflammatory Foods into your diet will not only help heal our body but also add color, flavor, and tons of nutrients.

Foods that Fight Inflammation

Turmeric

This Anti-Inflammatory food is the crem dela crem of anti-inflammatory foods. It contains the active ingredient curcumin which has been proven to be more beneficial than many prescribed drugs. Add a sprinkle to eggs, oatmeal or even on your chicken. Or give this refreshing drink a try!

Pro tip: Pair it with black pepper to help your body absorb the curcumin more effectively.

Ginger

Ginger contains natural chemicals that work in your stomach and intestines to reduce inflammation (did we just reference gut health? We think so!) Grate it on chicken, add it to salads or mix into your pancake batter. We are loving this Ginger Garlic Baked Chicken Recipe! 

Bone Broth

Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline. The collagen in bone broth heals and reduces gut inflammation. Try using it as a soup base or even drinking it warm for a healthy snack. You can learn how to make your own bone broth here!

-

Salmon

Salmon is one of the best types of fish you can eat on an anti-inflammatory diet due to its high omega-3 levels. You can bake, grill or saute a beautiful piece of wild caught salmon and serve it with a green veggie for an easy and healthy anti-inflammatory meal. This Garlic-Ginger Salmon Recipe is super easy! 

Blueberries

Blueberries are full of phytonutrients which give them their anti-inflammatory abilities. These dark colored berries are also loaded with antioxidants for a double win. Use blueberries on top of your oatmeal, in a salad or your favorite summertime smoothie. Or give them a whole new twist with this Blueberry Red Bell Pepper Salsa!

Cherries

Cherries are on of the top anti-inflammatory foods. They are used frequently among endurance athletes to reduce muscle damage and pain during exercise. Eat cherries fresh, put them on top of oats or even drink their juice for maximum health benefits. Or give them a savory twist with this Rosemary Cherry Balsamic Roasted Chicken Dish! 

Lentils

Not only are lentils full of fiber and a slow digesting carb so they don't spike your blood sugar, but they are also an anti-inflammatory food and an excellent source of vegan protein. Use them in a side dish, a chilled summer salad or your favorite chili recipe. This Roasted Golden Beet Citrus and Lentil Salad is one dish we are definitely trying!

Garlic

Garlic is naturally high in the antioxidant quercetin, known to help the body fight inflammation. Garlic also contains sulfur compounds that stimulate the immune system to fight disease. We probably don't need to tell you how to use garlic, but just in case you are wondering you can mince it and add it to homemade salad dressings, soups, stews or even saute with a bit of olive oil and cook your favorite chicken dish like this 40 Cloves Of Garlic Chicken Recipe. 

Walnuts

Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids. They are also rich in antioxidants, making them a double win! Top your oatmeal with them, add them into your baked cookies or homemade granola bars or even use them to crust chicken. Or better yet, give this Basil Walnut Pesto Recipe a try! It's the perfect topping for your omega-3 packed salmon!

Flax Seed

The Alpha-linolenic acids in flax seed give them a big boost of anti-inflammatory goodness. Just a sprinkle here and there will help boost those omega-3's that reduce inflammation. Enjoy them sprinkled on oats, as a crust for chicken or fish or in a refreshing Blueberry Flax Superfoods Smoothie.

And the list goes on. There are well over 20 more incredible anti-inflammatory foods out there. Get creative. Switch up which you use and how you use them based on the seasons, the colors, the flavors, and your palate. The combinations to reduce inflammation (and heal your gut) are endless.

 Q: Can I reduce inflammation with food alone?

A: Not completely. Food is just one piece of the puzzle. Managing stress, getting enough sleep, and moving your body also play a huge role. But diet can make a big difference—and these foods are a great place to start.

Q: How long does it take to notice a change?

A: That depends on your body. Some people notice improvements in energy, digestion, and joint pain within a few days to a few weeks. Consistency is key.

Q: Are there foods I should avoid?

A: Yes. Try cutting back on ultra-processed foods, refined sugars, fried foods, and excessive alcohol. These can worsen inflammation and make you feel sluggish.

Final Thoughts

Adding anti-inflammatory Foods That Help You Fight Inflammation into your weekly meal prep is one of the easiest ways to support your body and feel more energized. Whether you're battling bloating, recovering from a tough workout, or just trying to eat more intentionally—this list is a great place to start.

So go ahead—build your grocery list, pick a few of these to try this week, and give your body what it really needs: nourishment.

👉 Need help planning your meals? The Workweek Lunch Planner makes it easy to prep delicious, inflammation-fighting meals without stressing over what to cook.

---

Let me know in the comments—what anti-inflammatory food do you love most? Or better yet, tag me in your next recipe using one of these ingredients!

Now You're In The Know