Best anti-inflammatory foods

Food groupExamplesVegetablesSpinach, kale, broccoli, peppers, tomatoes, carrots, Brussels sproutsFruitsBlueberries, strawberries, raspberries, oranges, apples, cherriesHealthy fatsExtra-virgin olive oil, avocado, nuts, seedsOmega-3 fishSalmon, sardines, trout, tuna, mackerelLegumesLentils, chickpeas, black beans, kidney beansWhole grainsOats, quinoa, brown rice, farro, whole wheatNuts and seedsWalnuts, almonds, chia seeds, flaxseed, pumpkin seedsHerbs and spicesTurmeric, ginger, garlic, cinnamon, rosemaryFermented foodsYogurt, kefir, sauerkraut, kimchi; Mayo Clinic notes fermented foods with live microbes may help reduce inflammatory markers.

Foods to limit

Try to reduce:

LimitExamplesUltra-processed foodsChips, packaged sweets, fast foodAdded sugarSoda, candy, desserts, sweetened drinksRefined carbsWhite bread, pastries, many boxed cerealsProcessed meatsBacon, sausage, hot dogs, deli meatsFried foodsFries, fried chicken, fried snacksExcess alcoholEspecially daily or heavy intake

Harvard’s quick-start guide emphasizes whole, unprocessed foods with little or no added sugar, including fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, olive oil, and avocado oil.

Simple anti-inflammatory day

Breakfast: Oatmeal with blueberries, walnuts, chia seeds
Lunch: Salmon or chicken salad with greens, chickpeas, olive oil, avocado
Snack: Apple with almonds or Greek yogurt with berries
Dinner: Turkey, beans, or fish with broccoli, sweet potato, and olive oil
Drink: Water, green tea, or unsweetened tea

Easy rule

Build most meals around this formula:

Protein + colorful plants + fiber-rich carb + healthy fat

Example:
Grilled salmon + spinach/tomatoes + quinoa + olive oil

The goal is not perfection. The goal is to eat this way most of the time, while cutting back on the foods that tend to drive inflammation.