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  • Writer's pictureDebbie Marsh

12 Best Plant-Based Foods to Fight Inflammation

Updated: Aug 26, 2023

12 Best Plant-Based Foods to Fight Inflammation and improve overall health

anti-inflammatory foods


Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to various health issues. One effective way to combat inflammation is through a plant-based diet rich in anti-inflammatory foods. These nutrient-packed foods can provide a wide range of benefits, from reducing inflammation to promoting heart health and boosting your immune system. In this blog post, we'll explore the 12 best plant-based foods that can help fight inflammation and improve your well-being.

1. Leafy Greens:

Leafy greens like spinach, kale, collard greens, and Swiss chard are powerhouses of vitamins, minerals, and antioxidants. They can aid in reducing inflammation and provide essential nutrients for your body.

2. Berries:

Colorful berries such as blueberries, strawberries, raspberries, and blackberries contain anthocyanins, potent antioxidants that help combat inflammation and protect against oxidative stress.

3. Nuts and Seeds:

Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and antioxidants. Including these in your diet can help support your body's fight against inflammation.

4. Cruciferous Vegetables:

Broccoli, cauliflower, Brussels sprouts, and cabbage are rich in sulfur-containing compounds, promoting detoxification and reducing inflammation.

5. Turmeric:

This vibrant yellow spice contains curcumin, a potent anti-inflammatory compound. Adding turmeric to your meals or sipping on turmeric tea can be beneficial for your health.

6. Ginger:

Another potent anti-inflammatory spice, ginger can be used fresh, as a tea, or in various dishes to reduce inflammation.

7. Garlic and Onions:

Garlic and onions contain anti-inflammatory compounds that support a healthier immune system and reduce inflammation in the body.

8. Tomatoes:

Rich in lycopene, tomatoes possess anti-inflammatory properties, and cooking them can enhance their benefits.

9. Legumes:

Beans, lentils, and chickpeas are excellent sources of fiber and protein, regulating inflammation and promoting digestive health.

10. Avocado:

Packed with monounsaturated fats and antioxidants, avocados support heart health and reduce inflammation.

11. Green Tea:

Green tea contains catechins, powerful antioxidants that combat inflammation and promote overall well-being.

12. Extra Virgin Olive Oil:

This healthy fat contains oleocanthal, an anti-inflammatory compound, making it an excellent choice for cooking and salad dressings.


Incorporating these 12 plant-based foods into your diet can help reduce inflammation and improve your overall health. By choosing a variety of nutrient-rich, anti-inflammatory foods, you can take a proactive approach to support your body's natural defense against inflammation.

  1. Harvard Health Publishing. (2021). Foods that fight inflammation. Harvard Medical School. Link

  2. Medical News Today. (2021). The top 15 anti-inflammatory foods. Link

  3. (2021). Anti-inflammatory effects of berries. Link

  4. The Journal of Nutrition. (2020). Plant-Based Diets and Inflammation. Link

Recommendation Reading:
  1. "The Anti-Inflammatory Diet: A Comprehensive Guide to Reduce Inflammation, Heal the Immune System, and Restore Overall Health" by Anthony Newsome.

  2. "How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease" by Michael Greger, M.D., and Gene Stone.

  3. "The Inflammation Spectrum: Find Your Food Triggers and Reset Your System" by Dr. Will Cole.

  4. "Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Health, and Optimizing Your Microbiome" by Will Bulsiewicz, M.D.

  5. "The Plant-Based Solution: America's Healthy Heart Doc's Plan to Power Your Health" by Joel K. Kahn, M.D.

Remember to consult with a healthcare professional or registered dietitian before making significant changes to your diet or health routine.

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