Anti-Inflammatory Foods To Eat That Are Healthy

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Anti-inflammatory foods to eat that are healthy: are berries, fatty fish, broccoli, mushrooms, peppers, tomatoes, cherries, broccoli, avocados, etc. Some of the most common berries are strawberries, blueberries, raspberries, blackberries, etc.


Berries contain antioxidants such as anthocyanins and those compounds have strong anti-inflammatory effects which can reduce disease risk. There was a study where people who had excess weight who ate strawberries saw a reduction in their inflammatory markers which was associated with heart disease than those who didn’t eat strawberries.

Anti-inflammatory foods to eat that are healthy. Photo credit: iStock-marilyna

Broccoli is a healthy cruciferous vegetable that is known through research studies to decrease the risk of heart disease and cancer. Peppers such as bell and chili peppers have vitamin C and have strong antioxidant effects with powerful anti-inflammatory effects.


Tomatoes are high in Vitamin C and potassium and have antioxidants with strong anti-inflammatory effects. Cherries are rich and they have compounds such as catechins and anthocyanins which are known to decrease inflammation. There was a 2019 study where 37 older adults found that consuming 16 ounces of tart cherry juice daily for 12 weeks experienced lower levels of inflammatory markers.


Turmeric is a spice used in many Indian foods and dishes. It contains a powerful anti-inflammatory compound and research shows it reduces inflammation related to arthritis, diabetes, and other related diseases.

There was a study where people with a metabolic syndrome that consumed one gram of curcumin daily combined with black pepper experienced a decrease in the inflammatory marker CRP.

Some of the foods that are known through research studies to cause inflammation in the body is the following:

  • Fried Foods like fried chicken and mozzarella sticks
  • Refined carbs like white bread, white crackers, etc.
  • Processed foods like potato chips and cookies
  • Sugar sweetened beverages like soda and sports related drinks.

It is ok to eat these types of foods from time to time but just do it within moderation. And make sure you follow a balanced diet that includes whole foods, fruits, and vegetables.

The Bottom Line is there are foods you can eat that have anti-inflammatory effects such as broccoli, peppers, tomatoes, berries, turmeric etc.

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