Not medical advice – informational only.
The best anti-inflammatory foods are fatty fish, berries, leafy greens, extra-virgin olive oil, nuts and colourful vegetables – and the ones worth cutting back are added sugar, ultra-processed foods and excess refined seed oils. You don’t need a strict plan; you need a plate that leans toward whole foods most of the time.
If you’re feeling puffy, tired or bloated and want to eat in a way that’s calmer on your body, this is the simple “eat more / eat less” guide to keep on your fridge. Below you’ll find the top foods to add, the few to cut first, quick answers on eggs and drinks and bedtime snacks, and how the same plate that lowers inflammation also supports a calmer stress response. Everything is framed gently – food supports your body; it doesn’t treat or cure any condition, and none of this replaces your doctor.
By Sarah, founder of Eve by Sarah – Updated September 14, 2026
What foods reduce inflammation?
Fatty fish, berries, leafy greens, extra-virgin olive oil, nuts, and colourful vegetables are the foods most consistently linked to a lower inflammatory response. If you build most meals around a handful of these, you’re most of the way there.
The pattern matters more than any single “superfood.” This is the Mediterranean-style way of eating – plants, healthy fats, fish and whole grains – and it works precisely because you can keep it up for life, not just for three weeks.
What is the #1 most anti-inflammatory food?
Fatty fish like salmon tops most lists – it’s rich in omega-3s, the fats most consistently linked to a lower inflammatory response. Berries, leafy greens and olive oil are close behind.
You don’t have to eat salmon daily. Aim for oily fish (salmon, sardines, mackerel) a couple of times a week, and fill the gaps with plant sources of omega-3 like walnuts, chia and pumpkin seeds. If fish is hard to get in regularly, a clean omega-3 fish oil is the gap-filler Sarah reaches for.
What are the 11 best anti-inflammatory foods to eat?
Salmon, berries, leafy greens, olive oil, nuts, avocado, tomatoes, turmeric, ginger, green tea and dark chocolate are the most-cited anti-inflammatory foods. Rotate a few into every day and it stops feeling like a diet.
- Fatty fish (salmon, sardines) – omega-3s.
- Berries – polyphenols and fibre.
- Leafy greens (spinach, kale) – magnesium and antioxidants.
- Extra-virgin olive oil – the backbone fat of the Mediterranean pattern.
- Nuts and seeds – walnuts, almonds, pumpkin seeds.
- Avocado – healthy fat and fibre.
- Tomatoes – lycopene, better absorbed cooked with a little oil.
- Turmeric – its active compound curcumin is the most-studied spice here.
- Ginger – warming and easy in tea or stir-fries.
- Green tea – a gentle swap for a third coffee.
- Dark chocolate (70%+) – yes, really, in modest amounts.
What foods should you avoid on an anti-inflammatory diet?
Ultra-processed foods high in added sugar and refined seed oils are the biggest drivers of inflammation – sugary drinks especially. They spike your blood sugar and keep the inflammatory response working harder.
You don’t need to be perfect or cut anything forever. The goal is “less, most of the time”: swap the afternoon soda for sparkling water with lime, the packaged snack for nuts and fruit, and cook at home a little more often. Small, repeatable swaps beat a dramatic overhaul you can’t sustain.
What are the top 3 inflammatory foods to cut first?
Added sugar and sugary drinks, ultra-processed foods, and excess refined seed oils are the three most worth cutting back. If you only change one thing this week, cut the sugary drinks.
These three tend to travel together in the same packaged foods, so reaching for whole foods more often quietly reduces all three at once. You’re not banning them – you’re making them the exception instead of the default.
Are eggs inflammatory?
For most people eggs are not inflammatory and are a good, affordable source of protein. A small number of people are sensitive to them – if you suspect that, try removing them for a few weeks and see how you feel.
Eggs are actually a useful anti-inflammatory-diet breakfast because protein and fat first thing steady your blood sugar, which is exactly what you want. Pair them with avocado or greens and you’ve built a no-spike start to the day.
What reduces inflammation fast?
Nothing works instantly, but the fastest levers are a big drop in sugar and alcohol, more water and omega-3s, gentle daily movement, and good sleep that night. There’s no overnight “flush” – but these move the needle within days.
If you want one thing to do today: cut the sugary drinks and get to bed on time. Those two alone tend to change how people feel before any supplement does much.
What drink reduces inflammation?
Green tea, turmeric-ginger tea, and tart cherry juice are the most-cited anti-inflammatory drinks. But the biggest wins are simply more water and less alcohol – those do more than any “detox” drink on the shelf.
Treat these as easy daily swaps, not magic. A green tea in place of your third coffee, or a warming turmeric-ginger tea in the evening, folds neatly into a calmer routine.
What should I eat before bed to reduce inflammation?
A small, protein-and-fat snack – like Greek yogurt with berries, or a few walnuts – steadies your blood sugar overnight better than something sugary. It also supports steadier sleep, which is itself anti-inflammatory.
Skip the late sweets and refined carbs, which can spike-and-crash your blood sugar and disrupt sleep. A calm, low-sugar evening plate is one of the quiet ways diet and sleep reinforce each other.
What foods reduce inflammation and cortisol?
Magnesium- and omega-3-rich foods – leafy greens, salmon, pumpkin seeds, berries and dark chocolate – support both a calmer stress response and a lower inflammatory response. This is where Eve’s two pillars meet: stress raises inflammation, and inflammation feeds stress.
If you’re an ambitious woman who can’t switch off, that overlap is good news – the same plate calms your nervous system and supports healthy inflammation. Because many women run low in magnesium, a gentle magnesium glycinate is an easy daily add on top of the food. For the stress side of the story, see Eve’s guide How to Lower Cortisol Naturally.
Do I need supplements, or is food enough?
Food comes first – but the three best-studied supplements to fill gaps are omega-3 (fish oil), curcumin (with black pepper or in a phytosome form), and magnesium. They support a healthy inflammatory response; they don’t cure anything.
On curcumin specifically: raw turmeric barely absorbs, so the milligram number on the bottle can be misleading. A concentrated, well-formulated option like curcumin with Bioperine is the clean one Sarah reaches for – the black pepper extract is there to help absorption (piperine can interact with some medications, so check with your doctor if you take any). Supplements support, they don’t replace a good plate, and they aren’t right for everyone.
A simple anti-inflammatory plate (start here)
You don’t need a program to begin. For your next meal:
- Fill half the plate with vegetables and a handful of berries.
- Add a palm of protein – oily fish a couple of times a week.
- Use extra-virgin olive oil as your default fat.
- Choose whole grains over refined, and water or green tea over sugary drinks.
- Finish with nuts, seeds or a square of dark chocolate if you want something sweet.
Get the free Anti-Inflammatory Food List
Want the save-and-print version? Download Eve’s free Anti-Inflammatory Food List – every “eat more” and “eat less” food on one page you can stick to the fridge or take shopping. Get the free food list here -> (join the Eve email list and it’s yours.)
Sarah wrote about letting go of the “superfood” chase and trusting the whole pattern instead in the Eve essay Stop Chasing Superfoods – the plate is the point.
Frequently asked questions
What foods reduce inflammation?
Fatty fish, berries, leafy greens, extra-virgin olive oil, nuts and colourful vegetables are the foods most consistently linked to a lower inflammatory response.
What is the #1 most anti-inflammatory food?
Fatty fish like salmon tops most lists – it’s rich in omega-3s. Berries, leafy greens and olive oil are close behind.
What is the #1 worst food for inflammation?
Ultra-processed foods high in added sugar and refined seed oils are the biggest drivers – sugary drinks especially. They spike blood sugar and feed inflammation.
Are eggs inflammatory?
For most people eggs are not inflammatory and are a good protein source. A small number of people are sensitive to them – if you suspect that, try removing them for a few weeks.
What drink reduces inflammation?
Green tea, turmeric-ginger tea and tart cherry juice are the most-cited anti-inflammatory drinks. Water and less alcohol do more than any “detox” drink.
How long does it take to reduce inflammation with diet?
Many people notice changes in energy and bloating within 1-2 weeks, with bigger shifts over 4-6 weeks of consistent anti-inflammatory eating. It’s a pattern, not a quick fix.
What are the best anti-inflammatory supplements?
Omega-3 (fish oil), curcumin (with black pepper or a phytosome form), and magnesium are the best-studied for supporting a healthy inflammatory response.