Quick Answer: The best anti-inflammatory foods include fatty fish, berries, leafy greens, broccoli, walnuts, chia seeds, avocados, beetroot, celery, pineapple, ginger and turmeric. An anti-inflammatory diet focuses on these whole foods, along with whole grains, lean protein and healthy fats, while limiting processed foods, red meat, added sugar and alcohol.
Inflammation helps the body fight illness and can protect it from harm. In most cases, it is a necessary part of the healing process.
However, some people have a medical condition in which the immune system does not work as it should. This malfunction can lead to persistent or recurrent low-level inflammation.
Chronic inflammation occurs with various diseases, such as psoriasis, rheumatoid arthritis and asthma. There is evidence that dietary choices may help manage the symptoms.
An anti-inflammatory diet favours fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthy fats and spices. It discourages or limits the consumption of processed foods, red meats and alcohol.
In This Article
- 12 Super Anti-Inflammatory Foods
- Other Anti-Inflammatory Foods and What to Limit
- A Simple Anti-Inflammatory Day on a Plate
- Where Turmeric Australia Fits In
- FAQs
- Our Simple Recommendation
- References
12 Super Anti-Inflammatory Foods
Here are our top super anti-inflammatory foods:
1. Celery
One of the most underrated vegetables, celery contains high concentrations of antioxidants and anti-inflammatory compounds that assist with blood pressure levels and fluid retention. Consider adding celery seeds to your salads. Keep celery sticks in your fridge in a glass of water for snacks.
Celery's key compounds include apigenin and luteolin, two flavonoids widely studied for their antioxidant activity. It's also around 95% water, making it one of the most hydrating snacks you can eat.
2. Beetroot
High levels of potassium, magnesium, iron, calcium, and vitamins B9 and C are found in beetroot. Potassium and magnesium are two essential minerals that help reduce inflammation. A beetroot salad with walnuts and avocado is packed with goodness.
Beetroot also gets its deep colour from betalains, a group of antioxidant pigments, and is naturally rich in dietary nitrates, which the body uses to support healthy blood flow.
3. Broccoli
Broccoli is rich in sulforaphane, an antioxidant that reduces levels of cytokines, molecules that encourage inflammation. It is recommended to eat broccoli raw, as it loses nutritional value when cooked. Cruciferous vegetables like broccoli are associated with a decreased risk of heart disease and cancer.
Tip: if you prefer it cooked, lightly steam broccoli for 3–4 minutes rather than boiling it. Chopping it and letting it sit for around 30–40 minutes before cooking also helps preserve more sulforaphane.
4. Berries
Nutrient-dense fruits such as blueberries, raspberries, strawberries and blackberries are packed with fibre, vitamins and minerals. They contain antioxidants called anthocyanins, compounds that have anti-inflammatory effects and help your body create natural killer cells, which are essential for a healthy immune system.
Frozen berries are just as nutritious as fresh and are often cheaper, especially out of season. A cup a day in smoothies, porridge or yoghurt is an easy target.
5. Fatty Fish
Salmon is loaded with omega-3 fatty acids and contains vitamins D, B6 and B12, and selenium. Studies show that if you regularly consume salmon, you have a lower risk of heart disease and dementia. Mackerel, herring, sardines and anchovies are also excellent fatty fish to eat regularly. When your body metabolises these fatty acids, you receive their anti-inflammatory effects.
Fatty fish provides EPA and DHA, the two omega-3s most closely linked with inflammation. The Heart Foundation recommends Australians eat 2–3 serves of fish a week, including oily fish. Canned salmon and sardines count and are budget-friendly.
6. Walnuts
Walnuts are rich in antioxidants, omega-3 fatty acids, vitamin E and manganese, making them a healthy addition to your diet. They combat oxidative stress and inflammation with their polyphenols. Almonds and Brazil nuts are also high-performing nuts.
A 30 g handful of walnuts provides around 2.5 g of ALA, the plant form of omega-3 — more than any other common nut. Brazil nuts are extremely high in selenium, so 1–2 a day is plenty.
7. Chia Seeds
With large amounts of omega-3 and omega-6 fatty acids, chia seeds are an anti-inflammatory food. Also plentiful in manganese, selenium and amino acids, this little seed is packed full of benefits.
Just 30 g of chia seeds (about 2 tablespoons) provides around 5 g of ALA omega-3 and 10 g of fibre. Soak them in milk or water overnight for an easy chia pudding, or stir them into smoothies and porridge.
8. Turmeric
Undoubtedly the best anti-inflammatory herb due to its curcumin properties, turmeric is a renowned anti-inflammatory compound. Arthritis and diabetes symptoms can be reduced with a daily intake of turmeric.
Curcumin on its own is poorly absorbed, so how you take turmeric matters. Pair it with black pepper — piperine increased curcumin bioavailability by around 2,000% in a human study — and a source of fat such as olive oil, coconut milk or a meal.
9. Ginger
For an anti-inflammatory boost, add ginger to your casseroles and stews. Used medicinally since ancient times, ginger has anti-inflammatory, antibacterial and antiviral properties, making it a popular remedy for inflammation.
Ginger and turmeric belong to the same plant family, Zingiberaceae, and work well together in curries, soups, stir-fries and warm drinks. Fresh ginger tea — a few slices steeped in hot water with lemon and honey — is one of the easiest ways to have it daily.
10. Pineapple
Containing quercetin, bromelain, potassium, magnesium and large amounts of antioxidants, pineapples are a powerfully nutritious fruit.
Bromelain is a group of enzymes concentrated in the pineapple's core and stem, so don't throw the core away. Blend it into smoothies. Fresh or frozen pineapple retains more bromelain than canned, as heat processing reduces it. Learn more about quercetin in Quercetin: The Extraordinary Benefits.
11. Leafy Green Vegetables
Spinach, chard, kale and collards have superior concentrations of nutrients, including vitamin K. Vitamin K is strongly associated with reducing inflammation, especially in rheumatoid arthritis, by reducing CRP levels.
Just 1 cup of raw spinach provides more than the full daily value of vitamin K. Because vitamin K is fat-soluble, dress your greens with olive oil or pair them with avocado. If you take blood-thinning medication such as warfarin, keep your vitamin K intake consistent and speak with your doctor.
Moringa is another nutrient-dense leafy green worth adding to your list. Read Moringa for Women Over 40: Benefits for Energy, Hormones and Inflammation on Moringa Leaf.
12. Avocados
Rich in healthy monounsaturated fats and antioxidants, avocados are an excellent source of magnesium, potassium and fibre. With polyphenols that fight against cell damage, avocados can be a daily source of vitamins C, A, E and B complex. A fabulous anti-inflammatory food, avocados can be eaten at all mealtimes.
The healthy fats in avocado also help your body absorb fat-soluble nutrients from other foods, like the beta-carotene in carrots and vitamin K in leafy greens. Adding avocado to a salad makes the whole meal more nutritious.
Other Anti-Inflammatory Foods and What to Limit
There are numerous other anti-inflammatory foods, such as cherries, tomatoes, extra virgin olive oil, grapes, mushrooms, capsicum and green tea. If you make a dietary change to include these ingredients, then also consider avoiding dairy, sugar, white flour, the saturated fats found in most junk food, soft drinks, refined carbohydrates, artificial sweeteners and artificial flavouring. Your body is not designed to eat processed and refined foods. Natural is best!
Ingesting processed food, which the body considers 'foreign', causes your immune system to activate and triggers an inflammatory response. By continually eating processed food, the inflammation persists and becomes your enemy, producing disease reactions.
Concentrate on a diet of fresh fruits and vegetables. Both the DASH diet and the Mediterranean diet are good examples to adhere to.
The Mediterranean diet in particular is one of the most studied eating patterns in the world. It's built around vegetables, fruit, legumes, whole grains, fish, nuts and extra virgin olive oil — essentially most of the foods on this list.
A Simple Anti-Inflammatory Day on a Plate
- Breakfast: chia pudding or porridge topped with berries and walnuts.
- Lunch: a salad of leafy greens, roast beetroot, avocado and canned salmon, dressed with extra virgin olive oil.
- Snack: celery sticks, fresh pineapple, or a turmeric and ginger tea.
- Dinner: a turmeric and ginger stir-fry or curry with lightly steamed broccoli and brown rice.
Where Turmeric Australia Fits In
Turmeric is one of the easiest foods on this list to add every day, but cooking with it daily isn't always practical. Our Organic Turmeric Capsules are a simple way to keep turmeric in your routine, alongside an anti-inflammatory diet — no measuring, no mess, just take them with a meal.
Check out our Turmeric collection for a varied range of products to fight inflammation naturally.
Shop Organic Turmeric Capsules →
FAQs
What are the best anti-inflammatory foods?
Some of the best anti-inflammatory foods are fatty fish, berries, leafy greens, broccoli, walnuts, chia seeds, avocados, extra virgin olive oil, ginger and turmeric. Eating a variety of them regularly matters more than any single food.
What is an anti-inflammatory diet?
An anti-inflammatory diet focuses on whole foods — vegetables, fruit, whole grains, legumes, nuts, seeds, fish and healthy fats — while limiting processed foods, added sugar, refined carbohydrates, red meat and alcohol. The Mediterranean diet is a well-known example.
What foods cause inflammation?
Diets high in ultra-processed foods, added sugar, refined carbohydrates such as white bread, soft drinks, processed meats and excess alcohol are commonly linked with higher levels of inflammation.
How much oily fish should I eat each week?
The Heart Foundation recommends 2–3 serves of fish a week, including oily fish like salmon, sardines and mackerel. Canned options count and are an affordable way to reach this target.
How do I get the most out of turmeric?
Take turmeric with black pepper and a source of fat. Piperine in black pepper and the fat both help your body absorb curcumin, turmeric's key compound. Taking it consistently with a meal is the simplest approach.
Is it better to eat broccoli raw or cooked?
Raw or lightly steamed broccoli retains the most sulforaphane. Boiling reduces it the most. Steaming for 3–4 minutes is a good middle ground if you prefer it cooked.
How long does it take for an anti-inflammatory diet to work?
It varies from person to person. Think of it as a long-term eating pattern rather than a quick fix. Consistency over weeks and months, alongside regular exercise, good sleep and stress management, is what counts.
Our Simple Recommendation
Don't overhaul everything at once. Start by adding three foods from this list to your week — oily fish twice a week, a daily serve of berries or leafy greens, and turmeric with black pepper in your meals or as a daily capsule. Then gradually cut back on processed foods and sugar. Small, consistent changes beat a perfect diet you can't stick to.
Shop Organic Turmeric Capsules →
References
- National Institute of Environmental Health Sciences. Inflammation.
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals.
- NIH Office of Dietary Supplements. Vitamin K Fact Sheet for Health Professionals.
- Shoba G, et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica.
- Johns Hopkins Medicine. Turmeric Benefits.
- Harvard T.H. Chan School of Public Health. Processed Foods and Health.
- National Heart, Lung, and Blood Institute. DASH Eating Plan.
About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.
Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Dietary changes are not a substitute for medical treatment of inflammatory conditions such as arthritis, psoriasis, asthma or diabetes. Turmeric and high intakes of vitamin K may interact with certain medications, including blood thinners. Always consult a qualified healthcare professional before making significant changes to your diet or starting a supplement, particularly if you have a pre-existing health condition or take prescription medication.
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