8 Foods That Fight Inflammation Better Than Turmeric

Turmeric is well-known for its impressive health benefits, especially its strong anti-inflammatory properties. 

But while turmeric contains powerful anti-inflammatory compounds, mainly curcumin, it’s not the only food that can help calm inflammation. Many vegetables, fruits, spices, and protein-rich foods can be just as effective, or even more powerful, at reducing inflammation.

Here are 8 foods that may fight inflammation even better than turmeric.

Fatty fish, like salmon, mackerel, and sardines, are rich in the anti-inflammatory fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “These long-chain omega-3 fatty acids dampen inflammatory signaling and lower levels of pro-inflammatory cytokines throughout the body,” Mariam Zakhary, D.O., clinical advisor at Ikon Recovery Center in Saddle Brook, New Jersey, told Health. 

Studies have shown that a diet high in fatty fish may help reduce inflammation levels in certain people, such as those at a high risk of heart disease. Plus, diets high in seafood may protect against inflammation-driven diseases, like certain cancers and heart disease.

“It’s recommended to include fatty fish in your diet twice per week. For example having grilled salmon with herbs and lemon and salad with canned sardines,” said Zakhary.

Berries, like blueberries, strawberries, and blackberries are a rich source of potent anti-inflammatory compounds. 

“If there’s one food to add to your daily diet for fighting inflammation, it’s blueberries,” Ritu Saluja-Sharma MD, board-certified emergency medicine and lifestyle medicine physician, told Health. “These berries are packed with nutrition and compounds that help to calm the body’s inflammatory responses and support long-term health,” she said.

The polyphenols (antioxidants) in berries are well-absorbed and are effective for reducing inflammation throughout your body.

Zakhary suggests adding berries to breakfast dishes, like yogurt and oatmeal, and enjoying fresh or frozen berries in smoothies for easy ways to boost your intake. 

“Leafy greens, including spinach and kale, are rich in phytochemicals, like carotenoids, and compounds like sulforaphane, which lower oxidative stress, and reduce levels of pro-inflammatory cytokines,” said Zakhary.

Leafy greens are high in carotenoid antioxidants, such as beta-carotene, lutein, and zeaxanthin. These compounds have powerful cellular-protective and anti-inflammatory properties. Studies show that people with higher blood levels of carotenoids are at a lower risk of several inflammation-mediated conditions, like breast cancer and pancreatic cancer.

Zakhary loves to add a handful of spinach or kale to dishes like soups, stews, or smoothies for an easy way to boost their anti-inflammatory potential. 

Olive oil contains over 200 plant compounds, including carotenoids, sterols, and polyphenols like hydroxytyrosol. These compounds inhibit inflammation and may lower inflammatory markers such as CRP and interleukin-6 (IL-6). Extra virgin olive oil is less processed than regular olive oil and is higher in these anti-inflammatory substances.

Use extra virgin olive oil as a finishing oil on pasta, vegetables, and grains to maximize its anti-inflammatory benefits.

Ginger is a spice that’s commonly paired with turmeric in dishes like curries and soups. It’s an excellent source of anti-inflammatory phenolic compounds, called gingerols and shogaols.

“Ginger inhibits pro-inflammatory chemicals and has been used for centuries to treat inflammatory conditions,” David Clarke, president of the Association for the Treatment of Neuroplastic Symptoms, told Health. 

When taken in high doses, ginger may improve symptoms of inflammatory conditions like rheumatoid arthritis.

You can add fresh or dried ginger to soups, smoothies, curries, and desserts, and sip on ginger tea for a soothing, anti-inflammatory drink. 

Cruciferous vegetables, like broccoli, cauliflower, cabbage, kale, arugula, and Swiss Chard, are some of the best sources of anti-inflammatory compounds you can eat.  They contain glucosinolates, sulfur-rich compounds that have strong antioxidant and anti-inflammatory effects.

Diets high in cruciferous vegetables can help lower markers of inflammation, like IL-6, and have been shown to be protective against several inflammatory health conditions, including cancer and heart disease.

Try making a quick and nutritious side dish by roasting or sautéing broccoli and cauliflower or adding kale and Swiss chard to soups and smoothies. 

Cocoa products, like cacao powder, dark chocolate, and cacao nibs, are surprisingly high in flavonoids, including catechins, anthocyanins, and proanthocyanidins, all of which have powerful anti-inflammatory properties.

Cocoa flavonoids help calm inflammation by reducing the activity of nuclear factor kappa B (NF-κB), a protein complex that triggers inflammatory responses in the body.

To increase your cocoa intake, pair dark chocolate with nuts for a quick, anti-inflammatory snack, sprinkle cacao nibs onto yogurt and oatmeal, and sip on hot cocoa made with monk fruit. 

Onions and garlic are high in polyphenol antioxidants and sulfur compounds, which can help fight inflammation.

Studies show that diets high in onions and garlic may protect against certain cancers, like stomach cancer, which is often linked to chronic inflammation.

Add onions and garlic to pastas, soups, grain bowls, and veggie dishes for a boost of flavor and extra anti-inflammatory benefits.

Turmeric can be a smart addition to any anti-inflammatory diet, but it’s not the only food that you can eat to fight inflammation.

In fact, foods like fatty fish, olive oil, berries, and leafy greens have strong evidence supporting their strong anti-inflammatory effects and their ability to protect against chronic inflammatory diseases.

For the greatest benefit, aim to include a variety of anti-inflammatory foods in your diet to reduce inflammation and promote overall health.