Anti-Inflammatory Food List That Actually Works (2025 Guide)

Have you ever eaten and felt “bloated,” “tired,” “achy,” or even just “off” and not known why? It might not just be in your head. The foods you eat might be making your body inflamed. The Food Inflammation Index (FII) was developed to provide individuals with a scientific method for assessing how certain foods can trigger inflammation and their impact on overall health. 

You can eat more mindfully with the FII than just counting calories and knowing how much you eat. The FII makes it clear which foods fight inflammation and promote health and well-being, and which foods inflame our bodies. This will help you make your own anti-inflammatory food list. The FII lets you take a different and smarter approach to your long-term health, whether you need more energy, want to lose weight, or want to lower your risk of getting a chronic disease.

What is the FII, or Food Inflammation Index?

Nutrition researchers made the food inflammation index (FII) to see how different foods affect the body’s level of inflammation. The FII is based on real clinical evidence that showed a link between the food given to patients and inflammatory markers in their blood, like CRP and interleukins. The goal is to let people eat what they want based on how hard they work to lower chronic inflammation in their bodies.

Food is rated on a scale, and foods that get positive scores are thought to make inflammation worse, while foods that get negative scores are thought to be anti-inflammatory. A soda and processed meats, for example, would be pro-inflammatory, while leafy greens, berries, and turmeric would be anti-inflammatory. The FII is a helpful way to keep track of a list of anti-inflammatory foods that work and is based on scientific evidence instead of diet fads.

What Are The Differences Between Anti-Inflammatory And Inflammatory Foods?

If you know the difference between inflammatory and anti-inflammatory foods, you can make better choices about what you eat that will help your health in the long run.

Anti-Inflammatory Foods: Foods that help the body by lowering inflammation, protecting cells from damage, and boosting the immune system. Fruits, vegetables, nuts, seeds, whole grains, olive oil, and fatty fish like salmon are all anti-inflammatory foods. They all have antioxidants, fibre, and healthy fats. 

Inflammatory Foods: Foods that cause or worsen inflammation when consumed frequently or in excess include sugary beverages, fried foods, processed meats, white bread, and packaged snack foods, all contain refined sugar, unhealthy fats, or other additives. 

Getting rid of foods that cause inflammation and replacing them with foods from an anti-inflammatory food list that work for you can greatly lower your risk of chronic disease and make you feel better.

Complete Anti-Inflammatory Food List By Category

Vegetables That Reduce Inflammation

Vegetables are the best foods for fighting inflammation because they are full of antioxidants, fibre, vitamins, and plant compounds that help protect cells from damage and reduce inflammation. Here are some vegetables that can help you reduce inflammation in a natural and effective way:

• Spinach: nutrient-dense with vitamins A, C, and K, it has antioxidants that protect from 

            free radicals.

• Kale: another nutrient-filled vegetable packed with fibre and inflammatory response flavonoids.
• Broccoli: it has sulforaphane, a natural product that is very effective in reducing inflammation.
• Brussels Sprouts: enriched with fibre and antioxidants to support gut and immune health. 
• Sweet potatoes: these are high in beta carotene, fibre and vitamin C and have the ability to lessen oxidative stress.
• Bell peppers: red and yellow bell peppers are high in vitamin C and anti-inflammatory carotenoids.
• Carrots: high in beta-carotene, they can help you lower inflammatory markers in the body.
• Cauliflower: helps in detoxification and is also a source of anti-inflammatory constituents.
• Beets: they consist of betalins, which have been shown to reduce inflammation and support heart health.
• Bell-Peppers: red and yellow bell peppers are rich in vitamin C and anti-inflammatory carotenoids.
• Garlic: it carries sulfur compounds and can restrain inflammatory pathways.
• Onions: they consist of quercetin, a natural antioxidant that has strong anti-inflammatory effects.

To get the most out of the benefits, eat a lot of different, colourful vegetables every day, whether they are raw, steamed, roasted, or in soups or salads.

Fruits With Anti-Inflammatory Benefits

Fruits are also a great way to reduce inflammation naturally. These fruits are full of antioxidants, fiber, vitamins, and phytonutrients, which help the body fight inflammation. Here are some fruits you can eat:

• Blueberries are high in anthocyanins and antioxidants, which lower inflammatory markers that are linked to better health outcomes.

• Strawberries are good for you because they have vitamin C and ellagic acid, which help lower oxidative stress and inflammation. 

• Cherries, especially tart cherries, are high in anthocyanins and polyphenols, which can help with muscle pain and may even lower CRP. 

• Oranges are good for you because they have a lot of vitamin C and other flavonoids like hesperidin that help control inflammation and the immune system. 

• Pineapple has bromelain, an enzyme that may be very good for gut health and reducing inflammation. 

• Apples are high in quercetin and fibre, which are both good for gut health and have anti-inflammatory properties.

• Grapes, especially red and black ones, are high in resveratrol, a powerful compound that has been shown to protect the heart and reduce the effects of inflammation.

• Pomegranates are full of polyphenols and ellagitannins that fight oxidation and lower inflammation.

• Avocados are fruits, but they also have healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds.

• Papaya has papain and choline in it, both of which are great at lowering inflammation and helping tissues heal.

• Kiwi is high in vitamin C, vitamin K, and antioxidants, which help the immune system and lower inflammation.

Healthy Nuts And Seeds For Inflammation

Nuts and seeds are some of the easiest and best foods to eat every day that fight inflammation. They are full of healthy fats, fibre, antioxidants, and other nutrients that help the body fight inflammation, lower oxidative stress, and improve heart and brain health.

• Walnuts are a source of plant-based omega-3 fatty acids, which help lower inflammatory markers and keep your heart healthy.

• Almonds are a great source of vitamin E, fiber, and magnesium, which help protect cells and have a healthy inflammatory effect.

• Flaxseeds are a good source of omega-3s and lignans, which are good for reducing inflammation and balancing hormones.

• Chia seeds are high in omega-3s and fibre, which can help lower inflammation, improve digestion, and balance blood sugar levels.

• Pumpkin Seeds are full of magnesium, zinc, and antioxidants, which are important for controlling inflammation and keeping the immune system healthy.

• Sunflower seeds are high in selenium and vitamin E. They also help lower inflammation and neutralise free radicals.

• Hemp Seeds have the perfect amount of omega-3 and omega-6 fats, as well as all the plant protein you need. They can help lower inflammation and make you healthier in general.

Anti-Inflammatory Proteins: Plant & Animal Sources

Protein is important for healing muscles, keeping hormones in check, and fighting off infections, but not all protein is the same when it comes to inflammation. Some proteins help lower inflammation, while others (especially processed and fatty meats) make it worse. Making smart choices about the kinds of proteins you eat can help you heal, give you energy, and stay healthy. 

These are the best sources of protein that help fight inflammation. They come from both plants and animals: 

Plant-Based Anti-Inflammatory Proteins

Plant-based proteins give you natural sugars, fibre, antioxidants, and phytonutrients, all of which are great at fighting inflammation.

• Lentils are full of protein and fibre, which are good for your gut health and lower levels of inflammatory markers.

• Chickpeas, also called Garbanzo beans, are a plant-based protein that helps control blood sugar and inflammation.

• Black beans have magnesium and antioxidants, which are known to lower inflammation and improve heart health.

• Soy protein in tofu and tempeh has isoflavones, which may help lower inflammation in the body.

• Quinoa is a plant-based complete protein that has nutrients that fight inflammation, like magnesium and flavonoids.

• Hemp and chia seeds are high in protein and omega-3 fats. They are very good at reducing inflammation, even in joints.

• Edamame are young soybeans that are high in protein and help fight inflammation.

Animal-Based Anti-Inflammatory Foods

Animal proteins can also help reduce inflammation if they come from clean, lean, and natural sources.

• Salmon is a good source of omega-3 fatty acids (EPA and DHA), which are known to lower chronic inflammation.

• Sardines and mackerel are small, oily fish that are high in omega-3, which helps reduce inflammation and are low in mercury.

• Chicken (organic and skinless), is a low-fat protein that is more likely to cause inflammation than meats that are heavily processed or have a lot of saturated fat.

• Turkey (only the lean cuts) is a good source of protein, has less fat, and isn’t processed meat.

• Eggs, especially those from pasture-raised hens, are a great source of protein and anti-inflammatory nutrients like choline and lutein.

• Greek yogurt has probiotics in it that help keep your gut healthy and lower inflammation naturally.

Oil And Fats That Fight Inflammation

Some fats are good for you. Some healthy fats and oils can help with inflammation, heart health, and protect your joints. The most important thing is to pick natural, unprocessed foods that are high in omega-3s and antioxidants. You can use these healthy fats to help lower inflammation:

• Extra virgin olive oil is good for your heart and has antioxidants that help reduce inflammation naturally.
• Avocado oil has healthy fats and vitamin E that are good for your skin, joints, and heart.
• Flaxseed oil is a plant-based omega-3 powerhouse that can help with brain health and calm inflammation.
• Walnut oil has fats that fight inflammation and are good for your brain and joints.
• Chia seed oil has omega-3s and antioxidants in it, and it may help lower inflammation.

Spices And Herbs With Anti-Inflammatory Properties

Mother Nature has given us a lot of strong healing herbs and spices that can make our food taste better and help us feel better by lowering inflammation and improving our health. Researchers have looked into the health benefits of many of the herbs and spices because they have antioxidant and anti-inflammatory properties. Some herbs and spices that can help with inflammation and healing are: 

Turmeric is a great source of curcumin, which can help with both joint pain and long-term inflammation. 

Ginger: It has gingerol, which helps with digestion and reduces inflammation. 

Garlic: It has a strong phytonutrient called allicin that helps the immune system and lowers inflammation. 

Cinnamon: It can lower blood sugar and fight oxidative stress. 

Oregano: It is full of phytonutrients, such as carvacrol, which can help reduce inflammation. 

Rosemary: It has rosmarinic acid, which can keep tissue from getting hurt. 

Holy Basil: Great for reducing stress-related inflammation and for general health. 

Capsaicin: It is the active ingredient in cayenne pepper, which eases pain and inflammation in the muscles.

For their natural anti-inflammatory properties, add herbs and spices to all of your meals, teas, and smoothies. 

Anti-Inflammatory Keto Diet Food List

Category	Food Examples
Low-Carb Vegetables	Spinach, kale, broccoli, cauliflower, zucchini, asparagus
Healthy Fats	Avocado, extra virgin olive oil, coconut oil, flaxseed oil
Nuts And Seeds	Walnuts, chia seeds, flaxseed, almonds, hemp seeds
Low Sugar Fruits	berries(blueberries, raspberries), olive, tomatoes
Animal Proteins	Eggs (pasture-raised), wild-caught fish (salmon, sardines), organic poultry
Plant Proteins	Tofu, tempeh, chia seeds, hemp seeds
Fermented Foods	Sauerkraut, kimchi, plain Greek yoghurt (unsweetened), kefir
Anti-Inflammatory Spices	Turmeric, ginger, cinnamon, garlic, rosemary
Beverages	Green tea, herbal teas (ginger, turmeric). Lemon water

Anti-Inflammatory Snacks List For Healthy Eating On The Go

• Berries of different kinds (blueberries, strawberries, raspberries)
• Walnuts or almonds, preferably raw or dry roasted with no added salt
• Apple slices with peanut butter or almond butter (no sugar added)
• Hummus with carrot and cucumber sticks
• Almond or oat milk chia pudding
• Eggs that have been boiled hard
• Greek yogurt with berries or ground flaxseeds on top
• Pumpkin seeds that have been roasted (with no added salt)
• Avocado slices on rice cakes or whole-grain crackers
• Chickpeas roasted with turmeric
• Olive tapenade or green olives with veggie sticks
• Edamame steamed with some sea salt
• Mix made at home with nuts, seeds, and dried cranberries that don’t have any sugar in them
• Tahini or sunflower seed butter on celery sticks
• Guacamole with bell pepper slices
• Coconut chips with no sugar
• Pieces of fresh pineapple
• Slices of pear with half of a walnut
• One handful of almonds and dark chocolate (at least 70% cacao)

Top Vegetables In The Anti-Inflammatory Food Index

• Kale
• Spinach
• Broccoli
• Brussels sprouts
• Cabbage that is red
• Beets 
• Potatoes that are sweet
• Red peppers
• Garlic
• Roots of ginger
• Carrots
• Zucchini
• Tomatoes
• Cauliflower
• Onions that are red

Foods To Avoid To Reduce Inflammation

Inflammatory foods and diets are often the quiet causes of long-term health problems like arthritis, heart disease, obesity, and autoimmune disorders. Eating inflammatory foods can throw off our hormones, hurt our gut health, and cause an immune response, which can make our bodies stay inflamed for a long time. 

Avoiding inflammatory foods is an important first step toward better health, more energy, long-term health, and a better quality of life, even if you don’t have chronic health problems. We make food choices every time we eat. Being aware of what you eat and focusing on whole, unprocessed foods can help you eat less inflammatory foods and have less inflammation in your life.

• White bread, baked goods, and sugary cereals are examples of refined carbohydrates.
• French fries, fried chicken, and other fried snacks. 
• Bacon, sausages, and deli meats are all processed meats.
• Sodas, sweetened juices, and energy drinks are all drinks that have sugar in them.
• Margarine, packaged snacks, and baked goods all have trans fats.
• Too much alcohol, drinking more than two drinks in a row, can make your gut inflamed and hurt.
• Red meat (too much): beef, lamb, pork, especially when grilled or charred.
• Artificial sweeteners, changing the gut microbiota, may cause inflammation.
• Chips, frozen dinners, and instant noodles are all highly processed foods.
• Too much omega-6 oils, like corn oil, soybean oil, and sunflower oil.
• High-fructose corn syrup is a common ingredient in soft drinks, sweetened drinks, and packaged sweets.
• Snacks in packages, like chips, cookies, crackers, and other shelf-stable treats.
• Cheese that has been processed includes cheese slices, cheese spreads, and fake cheese products.
• Ketchup, BBQ sauce, and other store-bought salad dressings are examples of condiments that have added sugars.

Food Inflammation Index Chart: How Foods Are Scored?

The food inflammation index (FII) is a scientific tool that rates foods and nutrients based on how they affect inflammation.

• A positive FII score means that it is pro-inflammatory, which means it could make inflammation worse.
• A negative FII score means that it is anti-inflammatory, which means it could lower inflammation.

The food inflammation index (FII) gives foods a score based on how they affect important inflammation markers in the body, such as CRP, IL-6, and TNF-α. It does this by looking at data from more than 6,000 studies.

How FII Ranks Foods

Category	Fii Score	Effect On Inflammation
Anti-Inflammatory	-5 to -1	↓decreases inflammation
Neutral/Moderate	0 to ±0.99	Mild effects
Pro-Inflammatory	+1 to +5	↑Increases inflammation

Questions That Are Often Asked

1. What does it mean to be inflamed?

When the body gets hurt, infected, or exposed to harmful things, like some foods, it naturally reacts with inflammation. Short-term (acute) inflammation helps heal damaged tissue, but long-term (chronic) inflammation caused by eating processed or sugary foods can harm tissues and possibly cause more serious health problems like heart disease, diabetes, and arthritis.

2. What is the main reason for inflammation?

Chronic inflammation happens when the body is constantly exposed to harmful things like bad foods (like processed, sugary, or fried foods), toxins, stress, not getting enough sleep, smoking, and infections. These stimuli make the immune system work too hard, which keeps it active even when there is no real danger. Over time, the body’s constant immune response hurts cells, tissues, and organs. This can lead to diseases like diabetes, heart disease, arthritis, or cancer.

3. How to quickly lower inflammation in the body?

To lower inflammation:

• Eat foods that fight inflammation
• Don’t eat junk food
• Drink more water.
• Work out every day
• Sleep a lot
• Lower your stress
• Add healthy fats
• Use spices
• Stay away from smoking and drinking.

4. Are swelling and inflammation the same thing?

No. Inflammation and swelling are not the same thing, but they are quite similar.

An injury, infection, toxins or an unhealthy diet can induce inflammation as part of the body’s immune response.

The immune response includes sending chemical signals, increasing blood flow around the area, and immune cells rush to the area to protect and heal.

Inflammation represents swelling, which is a physical characteristic. When swelling takes place, fluid leaks into the tissues, which makes the region larger or puffy.

5. Does inflammation make you gain weight?

Yes, chronic inflammation can cause weight gain due to slowing of the metabolism, increased hunger, and insulin resistance. Chronic inflammation can also zap your energy levels, so you do not move as much and burn up calories. Also, chronic inflammation may be the result of unhealthy dietary patterns and/or stress. 

Conclusion: Start Your Inflammation-Free Journey Today

Diet is a significant driver of inflammation. Reducing inflammation through diet can help to reduce the risk of chronic disease, boost energy levels, and manage weight. The Food Inflammation Index (FII) can point you to pro-inflammatory foods versus anti-inflammatory foods, so you can eat anti-inflammatory foods such as leafy greens, colourful berries, healthy fats, and lean proteins to help your body repair, reclaim energy, and thrive.

Avoiding or reducing the consumption of pro-inflammatory foods is also essential. A diet rich in sugar from all sources, processed sweet and salty snacks, sugary drinks, or fried food can trigger inflammation and subsequent illness. In addition, assembling meals with whole, unprocessed, and nutrient-dense foods nourishes your immune system, digestion, and cellular health. Eating mainly anti-inflammatory foods, or anti-inflammatory prepared meals, is an easy and scientifically-proven way to feel better, or live with a chronic health issue, and will keep you healthy heading towards 2025 and beyond.