Which Fruit Removes Inflammation From the Body?

October 24, 2025 •

3 min read

According to a 2022 review in Complementary Therapies in Medicine, tart cherries have been shown to significantly lower inflammatory markers in the body. While no single food can completely remove inflammation, specific fruits can help manage it as part of a healthy, anti-inflammatory diet.

Quick Summary

Several fruits are rich in antioxidants and anti-inflammatory compounds that can help reduce inflammation. These include berries, cherries, and pineapple, which contain beneficial phytochemicals like anthocyanins and bromelain. Incorporating a variety of colorful fruits into your daily diet is an effective, natural strategy to combat oxidative stress and promote overall health.

Key Points

No Single 'Cure' Fruit: No one fruit can completely remove inflammation; the best strategy involves incorporating a variety of anti-inflammatory foods into a balanced diet.
Berries are Potent Antioxidants: Dark-colored berries like blueberries and strawberries are rich in anthocyanins and vitamin C, which combat oxidative stress and lower inflammatory markers.
Cherries Target Joint Pain: Tart cherries contain specific compounds like anthocyanins that can significantly reduce inflammatory proteins, benefiting those with arthritis and gout.
Pineapple Contains Bromelain: Pineapple's unique enzyme, bromelain, has strong anti-inflammatory properties that can help reduce swelling and aid muscle recovery.
Avocados Offer Healthy Fats: Avocados are rich in anti-inflammatory monounsaturated fats, vitamin E, and carotenoids, supporting cardiovascular and overall health.
Citrus Boosts Immunity: Fruits like oranges and grapefruit are excellent sources of vitamin C and flavonoids that support immune function and reduce inflammation.
Diversity is Key: The most effective anti-inflammatory approach is to consume a wide variety of colorful fruits and vegetables to maximize intake of different antioxidants and phytochemicals.
Focus on Dietary Patterns: Long-term, consistent eating habits focused on whole, plant-based foods, like the Mediterranean diet, are more beneficial than focusing on individual foods.

Understanding Inflammation and the Role of Fruit

Inflammation is the body's natural defense mechanism, a protective response to infection, injury, and illness. However, when this response becomes chronic, it can lead to health issues such as heart disease, diabetes, and arthritis. A healthy diet rich in fruits is one of the most effective strategies to manage chronic inflammation naturally. The key to fruit's anti-inflammatory power lies in its rich content of antioxidants and phytochemicals.

The Power of Berries

Berries, including strawberries, blueberries, raspberries, and blackberries, are antioxidant powerhouses due to their high concentration of anthocyanins. These plant pigments are responsible for the deep red, blue, and purple colors of the fruit and possess potent anti-inflammatory properties.

Blueberries: A 2020 review in Advances in Nutrition suggests that regular blueberry consumption can have anti-inflammatory effects that improve blood flow and protect brain cells.
Strawberries: High in vitamin C and other compounds like ellagic acid, strawberries can help reduce inflammatory proteins associated with heart disease.
Raspberries: These contain a wealth of antioxidants, including ellagitannins, that can help combat oxidative stress.

The Benefits of Cherries and Pineapple

Beyond berries, cherries and pineapple are two fruits particularly noted for their potent anti-inflammatory compounds. Their unique properties offer specific benefits for managing inflammation.

Cherries (especially tart cherries): Cherries contain anthocyanins and other polyphenolic compounds that can reduce inflammatory markers and aid in exercise recovery. The Arthritis Foundation even recommends cherries to ease joint issues related to arthritis and gout.
Pineapple: This tropical fruit contains bromelain, a group of enzymes with anti-inflammatory, anti-clotting, and anti-cancer effects. Bromelain is especially beneficial for reducing swelling and aiding muscle recovery after strenuous workouts.

Other Anti-Inflammatory Fruits to Consider

While the fruits mentioned are star players, several others contribute to an anti-inflammatory diet, offering diverse nutrients and compounds.

Avocados: Rich in monounsaturated fats, vitamin E, and carotenoids, avocados work collectively to soothe inflammation in the body. They have also been linked to a reduced risk of cardiovascular disease.
Oranges and other citrus fruits: Well-known for their high vitamin C content, citrus fruits like oranges and grapefruit also contain beneficial anti-inflammatory flavonoids like hesperidin and naringenin.
Apples: Contain fiber, vitamin C, and pectin, which promote beneficial gut bacteria. A healthy gut microbiome is crucial for regulating inflammation.
Grapes: These contain anthocyanins and resveratrol, powerful antioxidants that can reduce inflammation and protect the heart.
Pomegranates: These contain potent phytochemicals such as anthocyanin and punicalagin, which have been linked to anti-cancer and anti-inflammatory properties.

Comparison of Key Anti-Inflammatory Fruits


Fruit	Key Anti-Inflammatory Compounds	Primary Benefits	Best For...
Cherries (Tart)	Anthocyanins, Polyphenols	Reduce inflammatory proteins, ease arthritis/gout symptoms, aid exercise recovery	Joint inflammation, post-workout soreness
Pineapple	Bromelain	Reduces swelling, aids digestion, may prevent cancer growth	Digestive inflammation, muscle recovery
Blueberries	Anthocyanins, Flavonoids	Reduces oxidative stress, protects brain cells, lowers disease risk	Overall chronic inflammation, brain health
Avocado	Monounsaturated Fats, Vitamin E	Soothes inflammation, reduces heart disease risk	Cardiovascular health, general wellness
Oranges	Vitamin C, Flavonoids	Supports immune function, provides antioxidant protection	Boosting immunity, antioxidant intake

The Importance of a Holistic Approach

While focusing on specific anti-inflammatory fruits is a great start, the key is to adopt a broader anti-inflammatory eating pattern, such as the Mediterranean diet, which emphasizes a variety of fruits, vegetables, nuts, and healthy fats. The beneficial effects of diet come from the synergistic interaction of multiple food components rather than relying on a single 'magic' food. Combine anti-inflammatory fruits with leafy greens, whole grains, nuts, and omega-3-rich foods like fatty fish for the best results. Remember that long-term, consistent dietary habits have the most significant impact on chronic inflammation.

Conclusion

No single fruit can definitively remove all inflammation from the body, but several are packed with powerful anti-inflammatory and antioxidant compounds that help manage it effectively. Fruits like berries, cherries, and pineapple, in particular, stand out due to their high concentrations of specific beneficial compounds such as anthocyanins and bromelain. By focusing on a diverse, nutrient-dense diet rich in a variety of colorful fruits, individuals can provide their bodies with the tools needed to combat inflammation and protect against chronic diseases.

For more information on holistic approaches to health, you can visit the University of Chicago Medicine's gastrointestinal resources for helpful articles on diet and chronic inflammation.

Frequently Asked Questions

While many fruits are beneficial, berries (like blueberries and strawberries), cherries (especially tart), and pineapple are often cited as being particularly effective due to their high concentration of antioxidants and specific anti-inflammatory compounds like anthocyanins and bromelain.

Yes, pineapple contains a unique enzyme called bromelain, which has been shown to have anti-inflammatory properties. It can be particularly effective in reducing swelling and aiding muscle recovery after exercise.

Some fruit juices, like pure, unsweetened tart cherry juice, retain beneficial compounds and may reduce inflammatory markers. However, whole fruits are generally better as they provide fiber and other nutrients often lost in processing. Always check labels for no added sugar.

Despite some popular belief, there is limited scientific evidence to suggest nightshade vegetables and fruits, including tomatoes, trigger inflammation in most people. In fact, tomatoes are high in the antioxidant lycopene, which has anti-inflammatory properties.

To get the most benefit, incorporate a variety of fruits into your daily diet. Add berries to your yogurt or oatmeal, make a smoothie with frozen cherries, snack on apples, or add avocado to salads. Combining them with other anti-inflammatory foods like nuts and healthy oils is also effective.

For most fruits, especially berries, frozen versions retain a majority of their anti-inflammatory nutrients, like polyphenols. They are often flash-frozen at peak ripeness, making them an ideal and convenient option year-round.

Aim for at least 1.5 to 2 cups of diverse fruits each day as part of a balanced diet. Consuming a variety of colorful fruits ensures you get a wide range of beneficial anti-inflammatory compounds.