Eat This, Not That: 5 Foods That Calm Inflammation Naturally

At Askdoctor.ai, we understand that dealing with inflammation can be frustrating and confusing. It affects your daily life, making simple things like walking or sleeping harder. That’s why we created this content to help you learn about 5 natural foods that calm inflammation. Our goal is to give you simple, practical tips so you can feel better and take control of your health, without complicated diets or expensive treatments.

How to Start An Anti-Inflammatory Diet | Ask Cleveland Clinic’s Expert

If you’ve ever felt swollen, achy, or stiff, inflammation might be the reason. Inflammation is your body’s way of protecting itself from injury or germs. That’s a good thing when it happens for a short time.

But if inflammation lasts a long time, it can hurt your body and cause problems like joint pain, tiredness, and even some serious diseases like heart problems or diabetes. The National Institutes of Health (NIH) says long-term inflammation is a big health issue.

The good news? You can help calm inflammation by eating certain foods. Here are five foods to eat that can help, and what to avoid.

What Is Inflammation?

Inflammation is your body’s way of fighting problems. For example, if you get a cut, your skin gets red and swollen. That’s inflammation working to heal you.

But sometimes inflammation sticks around inside your body for a long time. This is called chronic inflammation, and it can quietly cause damage without you feeling it right away.

A Cleveland Clinic study explains how this long-term inflammation can lead to serious health problems. Luckily, what you eat can make a big difference.

1. Eat Leafy Greens — Not White Bread or Sugary Snacks

Leafy greens like spinach, kale, and collard greens are packed with vitamins and antioxidants that help fight inflammation. A study found that people who ate leafy greens daily had healthier brains, about 11 years younger than those who didn’t.

Try adding spinach to your eggs or putting kale in a smoothie to get started.

On the other hand, avoid white bread, cookies, and sugary snacks. These foods can increase inflammation and make you feel worse over time.

2. Eat Fatty Fish — Not Fried Meats

Fatty fish like salmon, sardines, and mackerel have omega-3 fatty acids, which reduce inflammation and ease joint pain. A study published in the Annals of the Rheumatic Diseases showed that people who ate more omega-3s experienced less arthritis pain.

Grill salmon or add canned sardines to your salads. If you don’t enjoy fish, talk to your doctor about omega-3 supplements.

Avoid fried meats like bacon and sausage, as these can increase inflammation in your body.

3. Eat Berries — Not Candy or Soda

Berries such as strawberries, blueberries, and raspberries are full of antioxidants that help calm inflammation. Research from the Journal of Agricultural and Food Chemistry shows that berries lower inflammation in the body.

You can eat berries fresh, frozen, or mix them into yogurt or cereal for a tasty boost.

Try to stay away from candy, soda, and sweet pastries because they raise blood sugar and can make inflammation worse.

4. Use Turmeric — Not Too Much Salt

Turmeric is a yellow spice that contains curcumin, a compound that fights inflammation. The National Center for Complementary and Integrative Health (NCCIH) says curcumin may help with arthritis and other inflammation-related issues.

Add turmeric to soups, rice, or smoothies. Including a little black pepper helps your body absorb curcumin better.

Limit salty snacks and processed foods, since too much salt can raise inflammation.

5. Use Extra Virgin Olive Oil — Not Butter or Margarine

Extra virgin olive oil contains a natural compound that works like ibuprofen to reduce inflammation. A study in the American Journal of Clinical Nutrition found that olive oil helps protect your heart and lowers inflammation.

Use olive oil in salads or drizzle it over cooked vegetables.

Try to avoid butter and margarine, especially those made with unhealthy fats that can increase inflammation.

Foods That Make Inflammation Worse

Try to eat less of these foods:

• Sugary drinks like soda
• White bread and pastries
• Fried foods like fries and fried chicken
• Processed meats like bacon and sausage
• Foods with lots of preservatives and artificial ingredients

A 2019 review in Nutrients found these foods increase inflammation and cause health problems.

Easy Habits to Lower Inflammation

Besides food, these simple habits can help:

• Sleep 7 to 9 hours every night
• Take a daily walk or move your body
• Drink enough water
• Try stress relief like deep breathing or meditation
• Don’t smoke and limit alcohol

Small changes can add up to big health benefits.

Dr. Nabiha Gill on Anti-Inflammatory Foods

To help you understand how diet can really make a difference, here’s a video from Dr. Nabiha Gill. She shares her personal experience and explains how eating the right foods helped reduce pain in her life.

In the video, Dr. Gill talks about simple food changes that can calm inflammation naturally. She also gives tips on what to eat and what to avoid for better health.

Watch the full video here: How to Reduce Inflammation with Food | Dr. Nabiha Gill

Take the First Step Toward an Anti-Inflammatory Diet

Inflammation might sound scary, but you can take back control, starting with your next meal.

Adding just a few healthy, anti-inflammatory foods like berries, leafy greens, and olive oil can go a long way toward helping you feel better. And by cutting back on sugar, fried foods, and processed snacks, you’ll reduce your risk of long-term health problems.

You don’t need a complicated diet or expensive supplements. Just simple swaps, one plate at a time.

Have you tried any of these foods to fight inflammation? Share your experience in the comments—your story could help someone else feel better, too.

References:
Cleveland Clinic
Neurology Journal (American Academy of Neurology)
PubMed – Omega-3 and Inflammation Study
Journal of Agricultural and Food Chemistry (NCBI)
National Center for Complementary and Integrative Health (NCCIH)
American Journal of Clinical Nutrition

Common Questions from Readers

1. How quickly will I feel better after changing my diet?
   Many people notice improvements like less bloating or joint pain in 1–2 weeks. But long-term changes bring the biggest benefits.
2. Should I take turmeric or omega-3 supplements?
   Whole foods are best, but supplements can help if you’re not getting enough through diet. Check with your doctor first.
3. Are tomatoes and eggplants bad for inflammation?
   Only in some people with specific sensitivities. Most folks can enjoy them without problems.
4. Should I stop eating all inflammatory foods at once?
   It’s better to make small changes over time, so your body can adjust and you can stick with it.
5. Can inflammation cause serious health problems?
   If it lasts a long time, yes. Chronic inflammation is linked to diseases like heart disease and arthritis.