Inflammation is linked with nearly every major disease, including cancer, heart disease, diabetes, and Alzheimer’s.
Unfortunately the Standard American Diet (SAD) — full of refined sugars and grains and ultra-processed food — is a leading cause of the chronic inflammation we’re trying to avoid.
It can be hard navigate our current food culture, but our health depends on it. Fortunately there are many great foods you can eat to reduce inflammation in the body.
Here is a list of the Top 30 anti-inflammatory foods and drinks, herbs and spices, and supplements to enjoy in your daily diet:
Foods and Drinks
Fatty fish (including salmon, sardines, herring, tuna, and mackerel)
Leafy greens (including spinach, kale, arugula, and chard)
Berries (including blueberries, raspberries, strawberries, and blackberries)
Tea (including green tea, white tea, and herbal teas)
Shiitake mushrooms
Garlic
Cucumbers
Pineapple
Cherries
Dark chocolate (ideally 85%+ cacao)
Extra-virgin olive oil
Flax seeds
Nuts (especially walnuts and almonds)
Pumpkin seeds
Fermented foods (including sauerkraut, kimchi, kefir, and miso)
Herbs and Spices
Ginger
Turmeric
Cinnamon
Cloves
Rosemary
Oregano
Allspice
Thyme
Sage
Marjoram
Supplements
Omega-3 EPA/DHA (from fish, krill, or algae oil)
Vitamin D3
Green Tea Extract
Curcumin
Garlic
Add these items to your next grocery list and you’ll start keeping inflammation at bay.