What is the best food to get rid of inflammation in the body?

October 22, 2025 •

3 min read

Chronic inflammation has been linked to nearly every major chronic disease, including heart disease and cancer. The good news is that what you eat can be your most powerful tool in managing this issue. So, what is the best food to get rid of inflammation in the body? The answer is not a single item, but rather a holistic, whole-food-focused dietary pattern.

Quick Summary

Eating a variety of whole, unprocessed foods like oily fish, berries, and leafy greens is key to an anti-inflammatory diet. This eating pattern helps combat chronic inflammation and supports overall health.

Key Points

Embrace the Mediterranean Style: An eating pattern rich in fruits, vegetables, oily fish, nuts, and olive oil is highly effective against inflammation.
Prioritize Whole Foods: Focus on whole, unprocessed foods over packaged and refined options to reduce inflammatory triggers.
Boost Omega-3s: Incorporate fatty fish like salmon and nutrient-rich seeds to get crucial omega-3 fatty acids that fight inflammation.
Harness Antioxidant Power: Consume a wide variety of colorful fruits and vegetables, which contain powerful antioxidants to neutralize cell-damaging free radicals.
Spice Up Your Life: Utilize anti-inflammatory spices like turmeric and ginger for their potent, protective compounds.
Mind Your Gut: A diet high in fiber from whole grains and legumes supports a healthy gut microbiome, which in turn helps regulate systemic inflammation.

What is Inflammation?

Inflammation is the body's natural response to protect itself from injury or infection. Acute inflammation is vital for healing, but chronic inflammation, lasting for months or years, is linked to serious health issues like heart disease and diabetes. A diet high in processed foods, unhealthy fats, and added sugars often contributes to chronic inflammation. Adopting a diet rich in anti-inflammatory foods can help mitigate these risks.

How Your Diet Fights Chronic Inflammation

Your food choices influence inflammatory proteins and antioxidant molecules in your body. An anti-inflammatory diet works by:

Providing Antioxidants: Compounds in fruits and vegetables, like polyphenols and flavonoids, neutralize harmful free radicals that trigger inflammation.
Supplying Omega-3 Fatty Acids: Found in fatty fish and certain seeds, omega-3s reduce the production of inflammatory proteins.
Improving Gut Health with Fiber: Fiber in whole grains and legumes supports beneficial gut bacteria, which is linked to lower systemic inflammation.
Adding Phytonutrients from Spices: Spices like turmeric and ginger contain compounds that modulate inflammatory pathways.

Powerful Foods That Reduce Inflammation

To get rid of inflammation in the body, focus on a diverse range of whole foods. Key anti-inflammatory choices include:

Oily Fish: Salmon, mackerel, and sardines are rich in omega-3s EPA and DHA.
Berries: Blueberries and strawberries contain anthocyanins, antioxidants that fight inflammation.
Leafy Greens: Spinach and kale provide vitamins, minerals, and flavonoids.
Cruciferous Vegetables: Broccoli and cauliflower contain sulforaphane, which may decrease inflammation.
Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds offer healthy fats, fiber, and polyphenols.
Extra Virgin Olive Oil (EVOO): A source of oleocanthal, a compound with anti-inflammatory effects.
Turmeric and Ginger: These spices contain curcumin and gingerol, known for their anti-inflammatory properties.
Whole Grains: Oats and brown rice provide fiber and complex carbohydrates.
Legumes: Beans and lentils are rich in fiber, antioxidants, and anti-inflammatory compounds.
Green Tea: High in polyphenols like EGCG, which have anti-inflammatory effects.

What to Limit or Avoid for Optimal Results

Minimizing pro-inflammatory foods is crucial:

Processed Foods and Refined Carbs: Items like white bread can spike blood sugar.
Sugary Drinks and Added Sugars: Major contributors to inflammation.
Processed and Red Meats: Can increase inflammatory markers.
Trans Fats: Highly pro-inflammatory and found in many fast foods.

Comparison of Pro-Inflammatory vs. Anti-Inflammatory Choices


Category	Pro-Inflammatory Example	Anti-Inflammatory Example
Protein	Bacon, hot dogs, processed meats	Grilled salmon, lentil soup, lean chicken
Side Dish	French fries, instant noodles	Baked sweet potato fries, roasted broccoli
Grains	White bread, sugary cereal	Oatmeal with berries, brown rice, quinoa
Snacks	Potato chips, sugary cookies	Walnuts, almonds, fruit salad with dark chocolate
Drinks	Soda, sugary juices	Green tea, herbal tea, fruit-infused water
Cooking Oil	Safflower oil, soybean oil	Extra Virgin Olive Oil

Putting an Anti-Inflammatory Diet into Practice

Adopting an anti-inflammatory diet is a gradual process. Modeling your diet after patterns like the Mediterranean diet is a good starting point. Consistency is key. Make small, sustainable changes, such as swapping one pro-inflammatory food for an anti-inflammatory one daily. Focus on adding diverse, colorful fruits and vegetables to your meals. Explore new recipes featuring anti-inflammatory ingredients. For more ideas, you can explore resources like the Harvard Health blog: Anti-inflammatory food superstars for every season.

Conclusion

There is no single best food to get rid of inflammation in the body. The most effective strategy is to adopt an overall eating pattern rich in whole, unprocessed foods containing omega-3s, fiber, and antioxidants, while limiting inflammatory triggers like added sugars and processed meats. By making mindful dietary choices, you can effectively manage inflammation, reduce your risk of chronic disease, and improve your long-term health.

Frequently Asked Questions

There is no single 'best' food; instead, the most effective approach is to adopt an overall dietary pattern rich in various anti-inflammatory foods like oily fish, berries, leafy greens, and spices.

While no single food can immediately reduce inflammation, a consistent and balanced anti-inflammatory diet can lead to a gradual reduction in inflammatory markers over time as part of a healthy lifestyle.

Yes, highly processed foods high in added sugar, saturated and trans fats, and excess salt are commonly associated with increased inflammation. This also includes sugary drinks, refined carbohydrates, and processed meats.

Yes, the Mediterranean diet is a well-regarded anti-inflammatory eating pattern that emphasizes whole grains, fruits, vegetables, fish, and healthy fats while limiting processed foods.

Yes, spices such as turmeric and ginger contain powerful compounds like curcumin and gingerol, respectively, which have been shown to have potent anti-inflammatory properties.

Omega-3 fatty acids, found in oily fish like salmon and in seeds like flaxseeds, reduce the production of molecules and substances linked to inflammation, helping to lower chronic inflammation.

An anti-inflammatory diet, by focusing on whole foods, fiber, and healthy fats, naturally supports weight management by promoting satiety and reducing intake of calorie-dense, low-nutrient processed foods.

While supplements for omega-3s or curcumin are available, the best approach is to get these nutrients from whole food sources. A healthcare provider can advise if supplements are necessary.