Anti-Inflammatory Foods List + Easy Recipes

Chronic aches, random bloating, and brain fog that will not quit. A lot of that links back to inflammation. A smart anti-inflammatory foods list helps you build meals that calm things down instead of making them worse.

What Does “Anti-inflammatory Food” Even Mean

Inflammation is your body’s normal response to injury or infection, but when it stays switched on, it can increase the risk of heart disease, diabetes, arthritis and other chronic problems. Anti-inflammatory foods support your body by supplying fiber, antioxidants and healthy fats that help reduce this long term inflammation.

Think less “magic cure,” more “everyday foods that quietly help your system chill out.”

Core Anti-inflammatory Foods List

Use this as your basic shopping cheat sheet.

Colorful Fruits and Vegetables

Berries, cherries, oranges, leafy greens, broccoli, carrots and tomatoes are packed with vitamins and plant compounds that fight oxidative stress. Aim for different colors on your plate most days.

Healthy Fats

Olive oil, avocados, nuts and seeds (like walnuts and flaxseed) are rich in unsaturated fats that support heart health and may lower inflammation.

Whole Grains

Oats, brown rice, quinoa and whole wheat products have more fiber and nutrients than refined grains. They help steady blood sugar and support gut health, which is linked to inflammation.

Lean Protein and Seafood

Beans, lentils and fish such as salmon, sardines and tuna provide protein plus omega-3 fats that have anti-inflammatory effects.

Herbs and Extras

Garlic, ginger and turmeric, along with spices like cinnamon, add flavor and may also support lower inflammation when used regularly as part of meals.

Foods that Can Make Inflammation Worse

You do not have to eat “perfectly,” but knowing what to pull back on makes life easier.

Try to limit:

Sugary drinks and sweets

Processed meats like hot dogs and sausage

Refined carbs such as white bread and pastries

Fried foods and fast food are loaded with trans or highly processed fats

These can promote inflammation when eaten often, especially alongside a low fiber diet.

Easy Anti-inflammatory Breakfast Ideas

Your first meal sets the tone. Keep it simple.

Berry oatmeal bowl

Cook old fashioned oats with water or milk. Top with a handful of mixed berries, a spoon of chopped walnuts and a drizzle of olive oil or nut butter.

You get fiber, antioxidants and healthy fats in one quick bowl.

Greek yogurt parfait

Layer plain Greek yogurt with sliced fruit, a sprinkle of rolled oats and ground flaxseed. Avoid sugary flavored yogurt and add a little honey only if needed.

This gives you protein, probiotics and plant goodness in a few minutes.

Simple Lunches From Your Anti-Inflammatory Foods List

Lunch does not need to be complicated. Build bowls and salads around your list.

Mediterranean Grain Bowl

• Cooked quinoa or brown rice
• Chickpeas or lentils
• Chopped cucumber, tomato and spinach
• Olives and a small amount of feta
• Olive oil and lemon juice as dressing

Mix everything for a filling, fiber rich meal. You can batch this on Sunday and eat it for a few days.

Salmon Salad Wrap

Use canned salmon, mix with a little olive oil, lemon, and herbs, then roll it into a whole wheat wrap with lettuce and shredded carrot. Add avocado slices if you want extra healthy fat and creaminess. 

Anti Inflammatory Dinners That Are Actually Realistic

Dinner is where you can easily fall back on takeout. These two options keep it fast without being boring.

Sheet Pan Turmeric Chicken and Veggies

• Chicken breast or thighs
• Broccoli and carrots
• Olive oil
• Garlic, turmeric, black pepper and salt

Toss everything with oil and seasoning on a baking tray, then roast until the chicken is cooked and the vegetables are tender. Serve with brown rice or quinoa.

Turmeric and garlic add flavor and may offer additional anti-inflammatory support when used regularly.

One-Pot Lentil and Vegetable Stew

• Olive oil
• Onion, garlic and carrots
• Dry lentils
• Diced tomatoes
• Spinach or kale
• Vegetable broth

Sauté onion, garlic and carrots in olive oil, add lentils, tomatoes and broth, then simmer until lentils soften. Stir in greens at the end. This stew freezes well and gives you protein and fiber without meat.

Turn This List into Meals You Eat Every Week

You do not need a perfect “anti-inflammatory diet” overnight. Start by stocking your kitchen with more items from the anti-inflammatory foods list and slowly swapping them in for processed options.

If you live with a health condition or take medication, talk with your doctor or a registered dietitian before making big diet changes so they can help you adjust this plan to your needs. Screenshot this list, pick one breakfast, one lunch and one dinner to try this week, and build from there.