List of 63 Anti-Inflammatory Foods to Choose from for Natural Healing


If you are looking for a real long and healthy life, anti-inflammatory foods are the key. In this article you will find a list of  foods to choose from to achieve that and help you fight against autoimmune and chronic inflammation disorders.

Basic Mechanism

The word inflammation is derived from a Latin word ‘inflammare’ that means ‘on fire’. It is a set of biological processes involving the natural reaction of our body to harmful stimuli, i.e. injuries, infections etc.

Some degree of exposure to these stimuli is inevitable in our daily lives, and our body’s natural defense can fight those harmful elements to some extent on its own.

Inflammation can be acute (short term) or chronic (long term). Acute inflammation is the body’s first aggressive reaction to extrinsic damage from which the body recovers in hours to days, for example insect bite, abrasions, hives etc.

But chronic inflammation happens when the body’s defenses are continuously exposed to harmful stimuli, which renders the body and its defenses weak. Examples of chronic inflammation include tuberculosis, cancer, arthritis, dermatitis, inflammatory bowel diseases.

Sometimes the body’s defense starts working against its own tissues, which leads to a number of diseases widely known as ‘auto immune diseases’. Also it is postulated that inflammation is involved in the ultimate process of aging as well. One wonders if somehow you could conquer aging, what a miracle would that be.

anti inflammatory foodsNature has given us some wonderful foods in nature and they can be used  in your diet to defy age, also to help fight against autoimmune and chronic inflammatory disorders.

Natural Anti-Inflammatory Foods List

Following are the anti inflammation foods groups with their properties:


These are the antioxidant, anti-inflammatory power sources effective against a number of diseases like acute traumas, injuries, arthritis, cancer, indigestion, acid peptic disease, dementia and many other chronic inflammatory conditions. Examples are:

Papaya (rich in vitamin C and E and papain, an enzyme that digests proteins) Pineapple (contains an enzyme Bromelain with excellent healing properties)
Blueberries (rich in phyto nutrients) Goji berries
Cherries Cranberries
Apples Oranges
Kiwifruit Rhubarb
Lemon Limes
Avocados Guavas
Strawberries Mulberries


This anti inflammation foods group is another major ally to the anti-inflammatory warfare. Examples include:

Cruciferous vegetables (rich in phyto nutrients i.e. sulphoraphanes which has anti cancer properties) Spinach (source of carotenes, flavonoids, vitamins, potassium, magnesium, tryptophan, calcium, iron and folate)


Sweet potatoes (contains fiber, vitamin C and B6, beta carotenoids, manganese and carbohydrates)
Salads Chards
Green beans Bell peppers
Kale Bok Choy
Olives Fennel bulb
Spring onions Mushrooms


Various kinds of cold-water fish like:

Cod Tuna
Herring Trout
Salmon Striped Bass
Halibut Whitefish
Sardines Snapper Fish

are an excellent source of omega-3 fatty acids. These include most importantly eicosapentaenoic acid and docosahexaenoic acid.

There are numerous benefits of omega-3 include a healthier heart by reducing the chances of heart diseases, preventing and fighting cancer, helping against autoimmune diseases and psychological ailments. All of these benefits result from its excellent anti oxidant and anti-inflammation properties.


Olive oil contains an abundant supply of polyphenols and monounsaturated fats, which reduce inflammation in cardiovascular system including heart and blood vessels, which in turn reduces the risk of atherosclerosis and all the resulting complications. It also helps fight against Rheumatoid arthritis and allergic asthma by the same mechanism.

Avocado oil is.another, very effective anti-inflammatory agent, which is similar in composition and properties to the Olive oil.


Green tea is rich in flavonoids, which are a very potent agent in decreasing the incidence of heart diseases and effective against malignancies too.

However, you shouldn’t forget about water, as this is known as the simplest, cheapest and widely available drink. It has been shown in many studies that water accelerates the body’s metabolism and speeds up the removal of harmful by products of metabolism.

Spices and Herbs

Cinnamon Rosemary
Basil Turmeric
Cloves Thyme
Mint Chili pepper
Parsley Cocoa
Oregano Licorice

Seeds and Nuts

Walnuts Linseed
Hazelnuts Sunflower seeds

As they say, we are what we eat, so watch what you eat. There is no better choice than the anti-inflammatory foods in your diet to ensure a happy healthy disease free long life.

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40 Comments so far

  1. Dave Johnson on March 28th, 2011

    A must see site to get started

  2. Como ser feliz on June 11th, 2011

    This could be your most incredible read yet.

  3. Groubbodyricy on June 12th, 2011

    Thanks for the good list.

  4. janella on September 30th, 2011

    Excellent help thank you. One of the best sites I have seen - informative and offers the healthy alternative. Spot On.

  5. Robert Conroy on October 7th, 2011

    This list also looks good for type 2 diabetes, prediabetes, and metabolic syndrome.

  6. jenny wathen on October 22nd, 2011

    thanks for a good list.

  7. Judith Parry on November 9th, 2011

    These lists are very helpful to me as I begin a diet to help with my psoriasis. Many thanks

  8. kai on November 18th, 2011

    Pretty nice post. I just stumbled upon your blog and wanted to mention that I have really enjoyed surfing around your weblog posts.

  9. Eric on November 26th, 2011

    Ginger should also be on the spice/herb list

  10. T.R on December 16th, 2011

    This article was great, I definitely learned a lot never the less “how to live longer”. This article should be widely spreaded.

  11. Mary on December 16th, 2011

    Thanks a lot. I’m on my way to trying some of these.

  12. Joy on January 7th, 2012

    I have fibromyalgia, and the pain of ” burning” that I feel on my body has become more prevalent recently. In your opinion, would an anti-inflammatory diet perhaps help? Thanks for your help!!!

  13. Samantha on January 21st, 2012

    I’ve recently heard that anti-inflammatory foods can aid in clearing up acne as well. Thank you for the list of food options, I’m taking it with me on my next trip to the grocery store!

  14. martin on January 25th, 2012

    I eat most of these items and I’m still in pain after stopping my meds for my arthritis.

  15. admin on February 17th, 2012

    Hi Joy, Yes of course an anti-inflammatory diet rich in natural supplements will be of paramount help to your condition. Many of the natural herbs are potent to reduce the inflammation and pain associated with fibromyalgia.

  16. yolanda mottu on February 23rd, 2012

    OMG, no one wants to help me with all the pain I’m in after cancer treatment, THANK YOU for this list of foods that I can start eating.

  17. trish on February 24th, 2012

    Great food list. I also have fibromyalgia and certain medications have left me feeling worse, decided to go the natural way instead.

  18. admin on February 29th, 2012

    Martin, your question is answered in this article “Natural Arthritis Treatment for Effective Arthritis Relief” ( However, if you are still in pain, you are advised to consult a pain and inflammation management specialist or a rheumatologist. You may have to restart your medical therapy with conventional anti-inflammatory drugs.

  19. admin on March 2nd, 2012

    Samantha, yes it is true some anti-inflammatory foods aid in reducing the occurrence of acne by stabilizing your sebum secretion and keeping your skin healthy. However, you need to take care of your skin with regular natural face wash with lots of water and slight scrub.

  20. Ray on March 8th, 2012

    I can’t have surgery to repair both knees , I have osteo-arthritis in both knees which are bone against bone , and because of a blood problem , the doctors will not do surgery to replace both of my knees ,for fear that I may bleed to death during surgery !I have been limited of my activities such as mowing and edging as well as weed -eating my lawn , need i mention as well as sharing activities with my GRANDCHILDREN !
    I am looking forward of trying some of these anti-inflammatory foods as well as products that will help me get back to a functional life !

  21. gregg on March 18th, 2012

    this is a great site cause i’ve learned a lot of things on how to become healthy in a natural way.. thanks a lot guys…more power to this site..

  22. Ana Lucia Spataro on March 22nd, 2012

    Marvilloso , estoy encantada con el articulo,yo lo voy a poner en practica .
    Gracias por el articulo super interesante
    Ana Lucia

  23. john on March 23rd, 2012

    Yeah the information given is useful, howevery I don’t understand why cannabis seed’s and other hemp products aren’t being mentioned when they are far more nutritional and healthy than anything we put in out body’s? It contains ‘cbd’ which is a anti-sicotic plus ‘thc’ which cures cancer and aids. Has all amino acids, EFA’s, minerals plus some vitamins. Just saying..

  24. Hannah on March 27th, 2012

    This information is very useful specially for a mom like me.

  25. molly 61 on March 31st, 2012

    Awesome list

  26. Faith on April 9th, 2012

    One of the most informative sites I have seen. most sites take you through a lot of gobbledy goop and never get to the subject! Thanks for the list of foods and spices that have anti-inflammatory “powers”. this site is a “keeper”.

  27. Chris Andra on April 26th, 2012

    Excellent list, but I need a printable version without the comments, ads, etc on it. I can’t afford to use that much paper and ink.

  28. claire on August 12th, 2012

    Had an arthroscopy and menisectomy three weeks ago and because i cannot use NSAIDs as I am asthmatic and have hypertension i was very limited with conventional meds. I consulted the homeopath who advised i use Castor Oil and I am also using circumin. I have had excellent results. The knee pain and swelling has subsided and I am more mobile.

  29. Tammy on August 15th, 2012

    I used to not believe in all the hype of healing foods. Coming from Cajun country in Louisiana FOOD IS OUR WAY OF LIFE!!!
    Since being diagnosised with Lupus, Fibromyalgia, degenerative bone disease. I have tried ever pain drug on the market. IT DOESN’T WORK!!!!
    Changing the way you EAT and LIVE is the only way!!!
    I got off all red meat, processed sugars.,stopped eating in buffet style restaurants!
    I eat more raw veggies very little fruit because of certain allergies and a lot more cold-water fish.

  30. LynnCS on December 23rd, 2012

    A year ago I went raw vegan, so I started making a large raw green smoothie in the am and a big salad in the evening. Including lots of these anti- inflammatory fruits and vegetables has improved my life considerably. Fibromyalia is so much better. Osteo arthritis is not a problem most of the time. Even a bad knee is getting better. Finger bumps and thumb joint bumps have gone down. I am off the anti depressants, and have lost a lot of weight. I needed to do that. I have started adding some cooked foods, but find I get back some of the old pains and my insides are not as happy. I sure appreciate this list. Good to have when shopping. Thanks for this site.

  31. Nana DB on February 20th, 2013

    THANK YOU, THANK YOU, THANK YOU! A real list, a real place for me to start on this journey. I have rheumatoid arthritis and I am looking for more natural way to deal with this inflammation.
    Will hope and pray for some relief. At least now I know where to start!

  32. Birdanna Watkins on March 31st, 2013

    I am seeking a solution to improve my hole body inflammation with out taking a lot of drugs
    especially in my legs, thighs, and joints,

  33. Nancy ML on August 22nd, 2013

    Great List…Thank you!I have been struggling with chronic & progressive pain & also struggling to breath. Diagnosed w/ Fibro 8 yrs ago & recently w/ Ankylosing Spondylitis ( type of Rheum. Arth. )Pain and anti-inflammatory drugs seem to either not work or send me into a huge backward spiral, in fact I am just now struggling with losing strength & control of my legs & my spinal column feeling as if it is on fire!!! ( may be a drug reaction )I like to go the NATURAL way & also heard that “earthing”, getting your bare feet/body touching the earth, is a good way to relieve inflammation. We’ll try anything right! Good luck to all!

  34. Edie B on September 4th, 2013

    Great list, very useful. I have managed my RA with diet alone after seven years of the pharmaceutical cornucopia and am doing WELL! I also take 1tsp each of in pasteurized cider vinegar and raw unfiltered honey 3 times a day in hot water as tea, both have anti-inflammatory and immune boosting properties and the vinegar has selenium, magnesium, boron and other trace minerals we are often lacking. Auto-immune disorder sufferers need to try this!

  35. Leah on October 18th, 2013

    I have RA as well and my daughter wants me to see a health food guru. I think she’ll be impressed that I’ve started here : )

  36. ogwag Ambrose on November 25th, 2013

    Thanks alot the list is perfect it has made my treatment for inflamation in my deep village very easy and comprehensive with drugs soeasy . God bless

  37. alice on December 20th, 2013

    wonderful list, have made up my mind to run to the doc often but choose and eat right. Am a cancer survivor and believe this will be of much benefit than all the medication that have been pumped into my body.
    thanks so much.

  38. alice on December 20th, 2013

    correction: I have made up my mind NOT to run to the doctor often. but rely on this anti inflammatory foods. BRAVO TO YOU.

  39. amanda on January 8th, 2014

    I know it doesn’t really say anything about meat other than fish, what about eggs and chicken?

  40. Ruth Stern on May 11th, 2015

    Very good list. I will be referring to it often.

    Thank you.

    Ruth Stern

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