8 best foods that fight inflammation in the body

When our body produces inflammation, this response is usually caused by injuries, infections or other pathological causes. In response to inflammation, this produces symptoms like pain, swelling and tenderness. We usually use medication like NSAID to relieve those problems. However, what we don’t know is that foods also contain a very important anti-inflammatory effect. Because many studies have shown such as Harvard Medical University that foods are effective in reducing inflammation or even prevent having one.

Below here is the list of foods that fight inflammation

olive oil Source

1. Olive Oil

An Olive Oil, regardless of its brand, has a very important anti-inflammatory effect. They contain a very important compound called oleocanthal, which has a similar effect like Ibuprofen or NSAID. This is because the oleocanthal prevents the production of the COX-1 and COX-2 enzymes, which is responsible for causing inflammation. In addition, Olive doesn’t cause any side effect on the stomach, which taking long term medication like NSAID can cause bleeding in the stomach or Ibuprofen cause the problem in the liver. Most of us take pain medication, but we don’t want to take for the long term to prevent these side effects. So Olive oil serves as an alternate.

fish oilSource

2. Fish oil supplement or foods that are rich in omega-3 fatty acid.

Foods that contain high in fish oil are like Salmon, Sardines, Herring, Tuna and Mackerel. These foods have a healthy omega-3 fatty acid, containing DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), that has an anti-inflammatory effect, which helps reduce joint pain and swelling caused by inflammation.


3. Tomatoes

Research has shown that tomatoes are one of the fruits that have a very effective anti-inflammatory effect. They contain a very powerful antioxidant called Lycopene, which will help reduce inflammation in overweight or obese people, that will subsequently reduce inflammatory disease caused by overweight such Cerebrovascular diseases or diabetes. In addition, Lycopene also plays important role for bone health in postmenopausal women, which will help reduce the risk of osteoporosis


4. Nuts

Nuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. It help repair your body fast caused by inflammation like for example wound. In addition, it is rich in calcium and Vitamin E.

whole-wheat-grain                                                                                                                             Source                                                                                                 

5. Whole Wheat Bread or Grain

Whole Wheat grain such as bread, brown rice, and pasta has great benefits for inflammation. Not only it is good for arthritis, but also it provides the anti-inflammatory effect in your entire body. It is rich in Vitamin B which will help lower the C-Reactive Protein and erythrocyte sedimentation rate (ESR), an inflammatory marker that indicates a sign of inflammation, that can be checked through the blood test. Second, it contains a mineral called selenium, which will help reduce the symptoms of RA (Rheumatoid Arthritis) since those with RA they tend to have a low level of selenium.

Garlic and Onion Source

6. Garlic and Onion

It has an anti-inflammatory compound called Allicin, which breaks down to produce free radical-fighting sulfenic acid. Garlic has been shown to produce a similar NSAID effect. In addition, it is also very effective against UTI.


7. Green Vegetable

Vegetable such as Broccoli, Spinach and Kale are rich in Vitamin E, which help protect the body from an anti-inflammatory molecule called Cytokines.  It is also rich in other vitamins and minerals

green teaSource

8. Green tea

Green contain a powerful antioxidant called polyphenols, which help reduce inflammation and cartilage destruction’s in the joint. Also, green tea contains another antioxidant called epigallocatechin-3-gallate (EGCG) which is will stop the production of a certain inflammatory chemical that is responsible for causing joint damage in the patient with Rheumatoid Arthritis.

These foods are very important for our health, since reducing inflammation will prevent several diseases such Atherosclerosis, Stroke, Cancer, Myocardial Infarction and many more others, and It is highly encouraged that you should eat these kinds of food.


  1. Good list of natural remedies for inflammation. I didn’t know wholegrain bread can help against Rheumatism. I’ve recently changed my diet to taking more fruits and veg and sticking to fish because of Omega 3. I have a high cholesterol and I feel going natural is far more beneficial than taking tablets. I also enjoy green tea and now, I have all the more reason to drink it knowing the benefits it provides.

  2. I like your article, because im also very interested in natural and alternative healing methods. To cure yourself with good food, or as a support of a therapy is a great idea. In this fast food world we should remember the value of a quality meal and we shouldn’t forget the power of the nature!

    1. I agreed. In this generation right now, eating fast food is already very common, which is so unhealthy. Eating healthy foods are very important for our health and we cannot take it for granted.

  3. Hi Saif,
    Thank you for the information you have provided here in your article of Foods That Fight Inflammation.
    There were a few surprises for me here for example, I had always heard that there were health benefits to Olive Oil but, I had no idea that it also had anti-inflammatory properties.
    I also didn’t know that about tomatoes as well or that they can help fight osteoporosis.
    With regard to nuts, do you know if they need to be eaten in their raw form to get the health benefits or, are nut butters just as effective?
    Great info here, thanks for the article

  4. Very accurate and great list of anti-inflammatory foods! My personal favorite is nuts and leafy green vegetables as a salad, the rest of the list is also great though! Thank you for sharing this very important information with us! 🙂

  5. Saif, I love your list of foods to fight inflammation. One question though, I noticed you mentioned Olive Oil, how much would be enough to help to fight inflammation. What I know from experience, is that eating these foods will also cure other illnesses such as diabetes and high blood pressure. Thanks for taking the time and I am looking forward to more information on natural remedies.

    1. Hi Josephine
      I am glad you like my article. As a health care profession, olive oil does reduce inflammation by reducing glucose level, decreasing the LDL cholesterol (bad cholesterol) and triglyceride in the blood, which will eventually reduce inflammation in the body as well as blood pressure. You are also correct that it will reduce the risk of diabetes, since reducing glucose level will decrease risks of hyperglycemia. I hope you learn something, and please let me know if you have more questions.

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