We’ve all heard about inflammation – it can cause or contribute to everything from achy joints to chronic illness – but you know what? You can fight it, and that fight starts at the dinner table.
Yes, you can eat your way to lower inflammation levels, and here are some quick (and delicious) tips to help you do just that.

1. Get Inspired By India
Indian food is not just warm and delicious it is also pretty good at lowering levels of inflammation in the body if you eat it regularly.
You see, Indian spices like turmeric and cinnamon have been shown to have a strong effect on the body, especially when it comes to lowering inflammation levels, preventing blood sugar spikes, and boosting overall health.
Turmertic, in particular, is great because it contains curcumin which is an active compound in the fight against inflammation.
2. Eat the Rainbow (No, Not Skittles)
The phrase “eat the rainbow” refers to fruits and veggies, not candy – sorry!
Brightly colored produce like berries, leafy greens, tomatoes, and peppers are loaded with antioxidants that help cool inflammation like a fire extinguisher on a blaze, while also being good for the gut.
Blueberries, strawberries, and cherries are particularly rich in anthocyanins, which are inflammation-fighting compounds.
So go ahead, fill your plate with vibrant fruits and veggies, and let your meals double as nature’s medicine cabinet.
3. Go Nuts for Nuts
Nuts and seeds are basically nature’s little inflammation fighters. Almonds, walnuts, and flaxseeds are full of healthy fats, particularly omega-3s, which have been shown to reduce inflammation.
They’re also rich in fiber and antioxidants, which give them an extra anti-inflammatory punch.
Sprinkle some chia seeds on your yogurt, toss a handful of walnuts into your salad, or snack on almonds between meals – you’ll be crunching your way to less inflammation in no time.

4. Get Fishy with It
Fatty fish like salmon, mackerel, and sardines are swimming in omega-3 fatty acids, which are practically inflammation’s worst nightmare.
Omega-3s help reduce the production of inflammatory compounds in the body, making them essential for anyone looking to turn down the heat on their inflammation levels.
Try to eat fish a couple of times a week – and no, fish sticks don’t count (sorry!). Think grilled salmon, tuna steaks, or even some smoked mackerel on toast.
5. Olive Oil – Your New Best Friend
Olive oil isn’t just a staple of Mediterranean cooking; it’s also a powerhouse when it comes to reducing inflammation.
The oleocanthal in olive oil has similar anti-inflammatory effects to ibuprofen (without the nasty side effects). Drizzle it over your salads, use it as a base for homemade dressings, or sauté your veggies in it for an extra dose of health.
Just make sure it’s extra virgin olive oil – the good stuff, not the knock-offs.
6. Whole Grains, Whole Lot of Goodness
White bread might be convenient, but it’s not doing your inflammation any favors. Swap it out for whole grains like brown rice, quinoa, and oats.
These complex carbs are packed with fiber, which helps reduce inflammatory markers in the body. Plus, they’ll keep you fuller for longer – so no more mid-afternoon snack attacks!
Time to eat?
