5 Anti-Inflammatory Foods You Can Add Today
Quick wins you can put on the plate tonight—no fads, just foods with evidence behind them.
Lowering inflammatory load doesn’t require a perfect diet. A few smart additions, used most days, can shift things in the right direction. Start with the five below—simple, accessible, and easy to combine with your usual meals.
1) Extra Virgin Olive Oil (EVOO)
Rich in polyphenols like oleocanthal. Swap for butter/seed oils in dressings and low-to-medium heat cooking.
- Use: 1–2 Tbsp on salads, roasted veg, soups.
- Pair with: tomatoes, leafy greens, legumes.
2) Berries
Anthocyanins support antioxidant capacity and vascular health.
- Use: ¾–1 cup daily fresh or frozen.
- Pair with: yogurt, oats, chia pudding, smoothies.
3) Leafy Greens
Spinach, kale, arugula—dense in folate, magnesium, nitrates.
- Use: 2 big handfuls most days.
- Try: quick sauté in EVOO + garlic; add to eggs/soups.
4) Legumes
Lentils, chickpeas, black beans—fiber for the gut + steady energy.
- Use: ½–1 cup cooked, most days.
- Quick win: canned beans rinsed into salads or bowls.
5) Fatty Fish (or Omega-3 alternatives)
Salmon, sardines, mackerel—EPA/DHA support inflammation resolution.
- Use: 2–3 servings/week (canned works).
- Plant options: walnuts, chia/flax + consider algae-based omega-3.
3 Quick Combinations
- 15-min Bowl: Greens + quinoa + chickpeas + roasted veg + EVOO & lemon.
- Yogurt Power: Greek yogurt + berries + chia + drizzle of EVOO (really!).
- Sardine Toast: Whole-grain/seeded toast + sardines + tomato + arugula + EVOO.
Want an easy 7-day plan that uses these foods?