The Anti Inflammatory Diet – Top 10 Anti-Inflammatory Foods (#1 is my favorite)

The Anti Inflammatory Diet - Top 10 Anti-Inflammatory Foods
Discover how an anti inflammatory diet can help with weight loss, better health, ward off diseases and even improve beauty and longevity.

An anti inflammatory diet can help in a multitude of ways. Inflammation is your body’s way of protecting itself when you are sick or injured.

The Anti Inflammatory Diet - Top 10 Anti-Inflammatory Foods

Depending on the situation, it can be a good or bad thing.

When your body is under attack from foreign invaders, inflammation can help stimulate healing. But what happens when your body starts “repairing” perfectly good healthy body tissue?

Top 10 Foods That Boost Immune Syst...
Top 10 Foods That Boost Immune System

I can tell you now that it’s not good for you.

Chronic, long-term inflammation can be very bad for you. It has been linked to a higher risk of diseases like diabetes, heart disease, obesity and many others (1, 2, 3).

What Is Inflammation?

When you scrape your arm, your immune system springs into action, bringing white blood cells to the injured area.

Your body increases production of white blood cells, immune cells and substances called cytokines that help fight infection. (4)

You may notice swelling or redness. This is natural and good for you, it means your body is repairing itself.

What Causes Inflammation?

Diet is perhaps the biggest factor in unwanted inflammation. (5)

You hear it all the time “you are what you eat” and if you are eating unhealthy junk, guess what? Your body will be unhealthy, weight loss will come to a screeching halt, and perhaps worst of all you could be opening yourself up to a slew of diseases.

Top 10 Anti Inflammatory Foods

Anti inflammatory foods are a great way to combat inflammation.

By filling your body with the nutrition it needs your body can naturally reduce harmful inflammation and free radicals.

Below we have supplied you with a list of the Top 10 Anti Inflammatory Foods.

Try to incorporate them into your daily diet and reap the health, weight loss, beauty and longevity benefits of an Anti Inflammatory Diet.

#10. Berries

Anti-inflammatory Berries

Blueberries, strawberries, blackberries and raspberries are all natural anti inflammatory foods.

Packed full of antioxidants that reduce disease, berries can help you reduce inflammation and ward off disease. (21, 22)

Berries also naturally boost your metabolism, so those of you looking to lose weight, eat up!

#9. Fatty Fish

Anti-inflammatory fish

Salmon, mackerel, trout, sardines and herring are all packed full of omega-3 fatty acids, reducing inflammation. (23)

#8. Cruciferous Vegetables

Anti-inflammatory Vegetables

Broccoli, Brussels sprouts, spinach, kale and cauliflower are all packed full of antioxidants, reducing inflammation and decreasing your chances of heart disease and cancer. (24,25)

These wonderful greens also turn off your hunger receptors, so you will be full and satisfied longer!

#7. Avocados

Anti-inflammatory Avocado

Avocados are packed with healthy fats, potassium, magnesium and fiber making them a nutrition powerhouse. They help reduce inflammation, help you shed fat and reduce your risk for cancer. (26,27)

Did you know that by eating this healthy fat your body will actually shed unwanted fat faster?!

You can read more about this in my How to Lose Weight Fast article.

#6. Organic Green Tea

Anti-inflammatory Green Tea

Green tea is also an antioxidant powerhouse. It can help reduce the risk for Alzheimer’s, heart disease, cancer and it will naturally increase your metabolism! (28,29,30,31)

Try swapping it for your morning (or afternoon) coffee, we love to add in some berries for added flavor and antioxidants.

#5. Grapes

Anti Inflammatory Foods Grapes

Studies show that along with their natural anti inflammatory properties, grapes also reduce the risk of alzheimer’s, heart disease, obesity and diabetes. (32,33,34)

Snack on them, freeze them for hot days or halve them and top salads with grapes.

#4. Chili and Bell Peppers

Anti-inflammatory Pepper

Loaded with vitamin C and antioxidants, peppers have powerful anti inflammatory benefits… and P.S. – all that vitamin C naturally increases your metabolism so eat up! (35)

#3. Extra Virgin Olive Oil

Anti-inflammatory Olive Oil

This is one of my favorite superfoods. Hey, if you’re gonna use a fat to cook with, might as well use one that is a superfood, right?!

Extra Virgin Olive Oil is so packed full of antioxidants that some studies have shown it is as effective as an over the counter ibuprofen at reducing swelling! (36)

#2. Cherries

Anti-inflammatory Cherries

Cherries are my personal favorite. It’s one of the best anti inflammatory foods I know of.

Many of you already know I suffer from a disease called CRPS. I have found that along with the amazing natural anti inflammatory benefits, eating a handful of cherries actually cuts my chronic pain down in a big way!

I like to keep a bag of dark frozen cherries in my freezer, and let me tell you they are even better than frozen grapes! Go for the dark cherries though, the darker the better for antioxidants.

#1. Dark Chocolate

Anti-inflammatory Dark Chocolate

Heck yeah, dark chocolate!!! I just love that it is so good for you! The flavanols in dark chocolate give it it’s anti-inflammatory effect (37).

You want to get 70% cocoa or above for maximum antioxidants and anti inflammatory benefits.

Sample Anti Inflammatory Diet

There are many ways to get Anti Inflammatory foods into your diet. I like to recommend you work on adding the ingredients to your daily meals.

So if you currently cook with butter, swap it out for extra virgin olive oil, or swap your afternoon coffee for an organic green tea and so on.

If you’re looking for a good cookbook, try The Anti-Inflammatory Diet & Action Plans.

Anti Inflammatory Diet Breakfasts:

Try a green smoothie with berries, kale, avocado and a handful of frozen cherries and you’ll have a natural anti inflammatory diet powerhouse you can take with you and sip through a straw.

Try topping your morning oatmeal with berries, use a cheese grater to shred a tablespoon dark chocolate over the top for a sweet treat in the AM that’s packed full of antioxidants.

Anti Inflammatory Diet Lunches:

A nice Strawberry Spinach Salad topped with sliced strawberries, walnuts and a vinaigrette made with extra virgin olive oil is great for getting your antioxidants in mid day.

Visit your favorite sushi bar for some sashimi!! Fatty fish is packed full of antioxidants!

Anti Inflammatory Diet Dinners:

Enjoy some salmon and broccoli, cook them up in some extra virgin olive oil for added benefits.

Try some stuffed bell peppers, add your favorite beans, some chopped tomatoes (also anti inflammatory) and broccoli to the insides.

Roast them up then top with salsa and some sliced avocado.

Anti Inflammatory Diet Snacks:

Perhaps the easiest way to add anti inflammatory ingredients to your diet is to make sure all your snacking is packed full of antioxidants! Here are some examples:

  • 1 cup of mixed berries (or your favorite berry)
  • ½ avocado, smashed with your favorite hot sauce, scoop out with bell pepper sticks
  • 2 dark chocolate covered strawberries
  • 1 cup cherries or grapes, these are both so yummy frozen!

Anti Inflammatory Supplements

Fish oils, curcumin (a component in turmeric) and ginger all can help reverse inflammation. (37,38,39)

However, here at Lose Weight by Eating, we try to take the “kitchen approach” and recommend you try to find all your nutrition in your kitchen. So we won’t dive too deep in supplements, but instead share the best foods to fight inflammation.

Try This Anti Inflammatory Sushi Bowl Recipe:

Homemade Tuna Poke Bowl Recipe

Anti Inflammatory Sushi Bowl Recipe

Lose Weight By Eating
This recipe for Anti Inflammatory Sushi Bowls is easy to make and impressive!
The only cooking you need to do is making the rice, then you toss together the tuna poke bowl recipe and serve. You can add in extra ingredients like avocado, edamame, or some of my homemade teriyaki sauce (see below).
5 from 1 vote
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course
Cuisine American, Japanese
Servings 4 servings
Calories 403 kcal


Poke Bowl Ingredients:

  • 1 pound sushi grade ahi tuna cut into ¾-inch cubes
  • 2 cups rice cooked
  • 2 cups sliced red cabbage
  • 1 large cucumber sliced
  • ½ teaspoon sesame seeds

Poke Sauce Ingredients:

  • ¼ cup soy sauce or Tamari (for Gluten-free)
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes


  • Cook the rice according to the directions on the package.
  • In a medium bowl combine the soy sauce, rice vinegar, sesame oil and crushed red pepper flakes.
  • Add the tuna to a separate large bowl, and pour 1/2 the poke sauce over the tuna pieces. Mix together.
  • Add cooked rice, marinated poke, cabbage, cucumber to bowls (this recipe makes 4 servings) and drizzle over remaining poke sauce.
  • Sprinkle sesame seeds over the top and serve.



Serving: 1bowlCalories: 403kcalCarbohydrates: 80.1gProtein: 13.6gFat: 2.4gSaturated Fat: 0.4gCholesterol: 10mgSodium: 919mgPotassium: 318mgFiber: 2.7gSugar: 2.8gCalcium: 60mgIron: 5mg
Keyword fish, Main Course
Tried this recipe?Let us know how it was!

Final Thoughts on an Anti Inflammatory Diet

Whether you are looking to reduce inflammation for overall health, to look younger or to lose weight you can do so in your kitchen. Next time you visit the grocery store pick up 3-5 of the ingredients in this article that sound good to you. Try snacking with them to start and then work them into your favorite recipes.

Also check out my anti inflammatory (nerve pain friendly) recipes and articles here for more information and ideas on how to get these antioxidants into your diet.

Don’t forget to try and minimize the foods that cause inflammation, and be patient with yourself… remember stress causes inflammation. So try and take it easy and take baby steps to incorporate an anti inflammatory diet.

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