The 10 Most Popular Anti-Inflammatory Foods and What the Evidence Says

Search for anti-inflammatory foods, and many of the same choices show up: salmon, olive oil, leafy greens, berries, nuts, turmeric, and green tea. Still, appearing on a popular list doesn’t mean every food has the same level of scientific evidence. Some foods have stronger evidence from studies that tested food directly in people. Others have less direct or less consistent evidence, including findings from broader dietary-pattern studies.

More important than any single food is your overall eating pattern. A well-rounded anti-inflammatory diet includes vegetables, fruits, legumes, whole grains, fish, nuts, and healthy fats. That broader mix matters more than relying on one standout food or ingredient.

Why Chronic Inflammation Matters

Inflammation is part of the immune system’s normal response to injury, infection, and other threats. Inflammation that continues over a long period is chronic inflammation.

Over time, chronic inflammation can damage healthy tissues.^[1] When it isn’t resolved, it can contribute to further tissue injury. Also, it is associated with long-term conditions including heart disease, type 2 diabetes, rheumatoid arthritis, asthma, and some cancers.^[2]

What the Research Says About Anti-Inflammatory Foods

What does the evidence say about anti-inflammatory foods? The strength of the research varies by food. Evidence comes from randomized trials, observational studies, dietary-pattern studies, and studies of supplements or concentrated extracts.

Researchers often use inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) as clues about what’s happening with inflammation in the body. CRP is a protein made by the liver that can rise when inflammation is present.^[1] IL-6 is a signaling protein that plays a role in the body’s immune and inflammatory responses.^[3] Changes in these markers can help researchers see whether inflammatory activity has changed. However, they don’t by themselves show what caused that change. For example, CRP can show that inflammation is present without identifying its cause.^[1] 

How the Evidence Ratings Work

The foods on this list appear often across major published anti-inflammatory food lists. However, that doesn’t mean the evidence behind each one is equally strong. Strong, moderate, and mixed ratings reflect how directly and consistently research in people supports an effect on inflammation. They also account for whether studies tested the food itself, a broader eating pattern, or a concentrated supplement or extract.

• Strong means findings from human studies are relatively consistent and more directly tied to the food itself or to a key component closely associated with that food.
• Moderate means there is meaningful support. However, the evidence may come from fewer studies, broader eating patterns, or observational research. Also, some studies also can’t fully separate one food from other dietary factors.
• Mixed means human studies have produced inconsistent findings. In addition, it can mean much of the research involves supplements or extracts rather than the amounts people typically eat or drink.

1. Fatty Fish

Evidence: Strong

Cold-water fatty fish include salmon, sardines, mackerel, and anchovies. They’re rich in EPA and DHA, two omega-3 fats that play a role in how the body regulates inflammation.^[4] A randomized intervention study found lower serum CRP after six months of increased salmon or cod intake.^[5] 

For example, baked salmon works well for dinner. Canned sardines work well with whole-grain toast or crackers. Flaked mackerel fits into salads, and anchovies can add flavor to pasta sauce.

2. Extra-Virgin Olive Oil (EVOO)

Evidence: Strong

Most of the fat in extra-virgin olive oil is monounsaturated. In addition, it contains polyphenols, plant compounds that have been studied for their effects on heart-health markers and oxidative damage.^[6] A systematic review and meta-analysis combines findings from multiple studies. Therefore, its conclusions depend on the quality of the studies included. In one such analysis of randomized controlled trials, olive oil interventions lowered CRP and IL-6 compared with control conditions.^[7]

For instance, mix EVOO with black pepper, a pinch of salt, or herbs for a simple salad dressing. You can also use it for roasting vegetables or finishing cooked grains.

3. Leafy Greens

Evidence: Moderate

Spinach, kale, collard greens, and similar vegetables are common in plant-rich eating patterns associated with lower inflammation. In a large observational study, a dietary pattern that included green leafy vegetables, whole grains, fruit, and nuts was associated with lower CRP and IL-6. Because the study evaluated these foods as part of a broader eating pattern, it can’t show that leafy greens alone caused those differences.^[8]

Leafy greens have also been studied in relation to cardiovascular health. A meta-analysis of 17 prospective studies found that higher intake of green leafy vegetables was associated with a lower incidence of cardiovascular disease.^[9]

Leafy greens are easy to use beyond salads. Blend spinach or kale into smoothies, or add spinach to eggs or soup. Kale also works in grain bowls, while sautéed collard greens make an easy side dish.

4. Berries

Evidence: Moderate

Blueberries, strawberries, raspberries, and blackberries contain anthocyanins, plant compounds that help give many berries their deep red, blue, and purple color. A meta-analysis of randomized trials found that dietary anthocyanins lowered CRP, IL-6, and several other inflammatory markers. However, some other markers didn’t change significantly. Therefore, the results weren’t consistent across every measure of inflammation.^[10]

Researchers have also studied berries for cardiovascular and metabolic health. A systematic review found that many high-quality berry trials reported improvements in at least one measure, including blood pressure, blood-vessel function, blood lipids, or blood sugar.^[11]

For example, fresh or frozen berries work well in smoothies, stirred into yogurt or cottage cheese, spooned over pancakes, or added to oatmeal and baked goods.

5. Nuts and Seeds

Nuts: Mixed

Walnuts, almonds, pistachios, and other nuts provide unsaturated fats, fiber, and plant protein. Research on nuts as a group hasn’t shown consistent improvements across inflammatory markers. In fact, a meta-analysis of 23 randomized controlled trials found that nut consumption lowered one inflammatory marker but didn’t significantly improve the other inflammatory markers studied.^[12]

Nuts also have evidence supporting effects on blood lipids. For example, an updated meta-analysis of 113 randomized trials found that eating nuts modestly lowered total cholesterol and LDL cholesterol, along with several other blood-lipid measures.^[13]

Add a small handful of nuts to oatmeal or salads, pair them with fresh fruit, or eat a handful on its own as a snack.

Flaxseed: Moderate

A 2024 systematic review and meta-analysis included 54 randomized controlled trials. Overall, flaxseed supplementation lowered CRP and IL-6 but didn’t significantly lower tumor necrosis factor alpha (TNF-α), another inflammatory marker measured in these studies.^[14]

Flaxseed has also been studied for cardiovascular health. A 2025 meta-analysis of 18 randomized trials found lower blood pressure among people with cardiovascular risk factors, although results varied across studies.^[15]

Ground flaxseed can be stirred into yogurt, oatmeal, or smoothies, or mixed into pancake or muffin batter. Also, it blends easily into soups and casseroles.

6. Cruciferous Vegetables

Evidence: Moderate

Broccoli, cauliflower, cabbage, brussels sprouts, and similar vegetables belong to the cruciferous vegetable family. In a randomized trial, higher cruciferous vegetable intake lowered IL-6. However, the study didn’t find the same pattern across the other inflammatory markers it measured. In other words, the findings suggest a possible effect on inflammation, but not a broad or consistent one.^[16]

Cruciferous vegetables also provide fiber, vitamin C, vitamin K, and folate.^[17]

Roast broccoli or brussels sprouts, or add cabbage to tacos and grain bowls. Riced cauliflower can also be mixed into rice, casseroles, taco filling, and other familiar family recipes. Its flavor and texture may be less noticeable to kids that way.

7. Beans and Legumes

Evidence: Moderate

Black beans, chickpeas, lentils, kidney beans, and other legumes provide fiber, plant protein, and a range of plant compounds. A 2024 meta-analysis of randomized controlled trials found that non-soy legumes lowered some inflammatory markers but not others, including CRP and IL-6.^[18]

In addition, randomized trials have found effects on blood lipids. For example, a meta-analysis of 31 randomized trials found that non-soy legumes lowered total cholesterol and LDL cholesterol.^[19]

Beans can stretch a meal without much extra prep. Add them to soups, salads, tacos, and grain bowls. In addition, lentils or beans can replace some or all of the meat in chili, tacos, pasta sauce, and other familiar recipes.

8. Turmeric

Evidence: Mixed

Turmeric contains curcumin, the compound most often studied for its possible anti-inflammatory effects. According to the National Center for Complementary and Integrative Health (NCCIH), there isn’t enough evidence to determine whether turmeric or curcumin is beneficial for any health purpose.^[20]

Even so, turmeric can add color and warm, earthy flavor to everyday meals. Studies of concentrated curcumin products don’t directly tell us what happens with the amounts typically used as a spice.

Try turmeric in soups, rice, roasted vegetables, eggs, or curries. If you use a curcumin supplement, remember that it’s much more concentrated than turmeric used as a spice. In addition, some highly bioavailable formulations have been associated with liver injury.^[20]

9. Ginger

Evidence: Mixed

Ginger has been studied for its possible effects on inflammation. In people, however, much of the research has tested supplements rather than the amounts typically used in food. Randomized trials of ginger supplements have found reductions in some inflammatory markers. However, the findings don’t tell us whether culinary ginger has the same effect.^[21]

Ginger has also been studied for uses outside inflammation. For example, studies suggest ginger may help with nausea and vomiting during pregnancy. However, most of that research also used supplements rather than ginger in food.^[22]

Fresh or ground ginger works in stir-fries, soups, oatmeal, marinades, baked goods, and tea. Furthermore, ginger chews or candies are another food-based option, although the amount of ginger and added sugar can vary by product. The amount of ginger they provide may differ from the doses used in supplement studies.

10. Green Tea

Evidence: Mixed

Green tea contains catechins, antioxidant plant compounds that help protect cells from damage by unstable molecules called free radicals.^[23] In human trials, however, the inflammation findings are mixed. A 2025 meta-analysis of 38 randomized controlled trials found no significant decrease in most inflammatory markers, including CRP and IL-6, although interleukin-1 beta (IL-1β) decreased.^[24]

Green tea has also been studied for its effects on cholesterol. As a result, studies have found small reductions in total and LDL cholesterol. However, much of the research tested green tea extracts rather than brewed tea.^[25]

In contrast, brewed green tea is generally considered safe for adults, although it does contain caffeine. It can also be an easy swap for sweetened drinks. Concentrated green tea extracts are different from brewed tea, and uncommon cases of liver injury have been reported primarily with extracts.^[25]

What the Evidence Means for Your Plate

Taken together, the research gives you a practical way to think about anti-inflammatory foods. A moderate or mixed rating reflects the evidence about inflammation, not a food’s overall nutritional value. Use the ratings as context, then consider how each food fits into meals you already enjoy. The bigger picture is how a variety of nutritious foods come together across meals and over time.

Start with meals you already enjoy and add these foods where they fit naturally. Stir berries or ground flaxseed into oatmeal or yogurt. Add spinach or chickpeas to a salad. Use extra-virgin olive oil in a vinaigrette. Pair salmon with roasted broccoli and a whole grain. If planning ahead helps, meal prep for beginners can make it easier to keep a few of these foods ready to use.

Overall, the “anti-inflammatory” label is only one part of the story. Looking at the evidence behind each food gives you a clearer picture of what we know today and what remains uncertain. Also, it can help you choose foods that fit naturally into the way you and your household already eat. 

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Sources Cited

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