What are good anti-inflammatory foods?

In our video by ABC News titled “What are good anti-inflammatory foods?”, Dr. Jen discusses the importance of understanding the true benefits of certain foods. She emphasizes the lack of scientific data supporting many packaged or promoted products, highlighting the need for a holistic approach to eating. Dr. Jen suggests incorporating fresh fruits, vegetables, nuts, extra virgin olive oil, and fish into your diet, as these foods are believed to have anti-inflammatory benefits. However, she reminds viewers that it is essential to consider the combination of ingredients consumed and the individual’s overall lifestyle when studying the effects of certain foods on inflammation.

Additionally, the video touches on the importance of core strength and balance for overall wellness. Dr. Jen explains the significance of training the entire core, including the back, front, and sides, to promote stability and muscle function. She recommends exercises such as brushing your teeth on one leg to engage the entire core and focus on specific muscle groups. Incorporating lower back, glute, and hamstring exercises is also crucial for a strong core. Overall, the video provides valuable insights into anti-inflammatory foods and core training techniques for improved well-being.

What are good anti-inflammatory foods?

As we delve into the world of anti-inflammatory foods, it’s important to note that this is more of an overall approach to eating, rather than focusing on one specific food. While there may not be an abundance of nutritional science data to support the specific benefits of certain foods, we can still make informed choices based on the potential anti-inflammatory properties of certain food groups. Let’s explore some of these options together.

What are good anti-inflammatory foods?

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Fresh fruits and vegetables

It comes as no surprise that fresh fruits and vegetables are at the top of our list. Packed with essential vitamins, minerals, and antioxidants, these colorful wonders play a crucial role in reducing inflammation in our bodies. By incorporating a variety of fruits and vegetables into our diets, we can provide our bodies with the necessary tools to combat inflammation and promote overall wellness.


Nuts are not only a delicious and satisfying snack, but they also offer great anti-inflammatory benefits. Rich in healthy fats, fiber, and various nutrients, nuts like almonds, walnuts, and pistachios have been shown to reduce inflammation markers in the body. Including a handful of nuts in our daily routine can be a simple and effective way to fight inflammation.

Extra virgin olive oil

Extra virgin olive oil is a staple in many Mediterranean diets, and for good reason. This golden oil contains potent anti-inflammatory compounds, such as oleocanthal, which has been likened to the effects of ibuprofen. Incorporating extra virgin olive oil into our cooking and salad dressings can not only add a burst of flavor but also provide us with its beneficial anti-inflammatory properties.


Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have been widely studied for their anti-inflammatory effects. Consuming these fish regularly can help reduce inflammation in the body and support overall health. If fish is not part of our diet, considering omega-3 supplements may be a suitable alternative.

Whole grains

Whole grains, including brown rice, quinoa, and oats, contain fiber and other nutrients that contribute to a healthy inflammatory response in our bodies. Swapping refined grains for whole grains can have a positive impact on reducing inflammation, promoting gut health, and maintaining stable blood sugar levels. Introducing these grains into our meals can be a small yet impactful change for our well-being.


Turmeric, a vibrant yellow spice commonly used in Indian cuisine, contains a compound called curcumin, which has powerful anti-inflammatory properties. While incorporating turmeric into our cooking can add a delightful flavor, it’s important to note that curcumin’s bioavailability can be enhanced when combined with black pepper or paired with fats like olive oil.


Ginger, known for its zesty flavor and aromatic qualities, is not only a delicious addition to various dishes but also a potent anti-inflammatory agent. Its active compounds, gingerols and shogaols, have been shown to reduce inflammation and provide relief for conditions such as osteoarthritis. Enjoying ginger in teas, stir-fries, or even adding it to our smoothies can infuse our meals with its anti-inflammatory benefits.

Green tea

Green tea, a beloved beverage in many cultures, offers more than just a soothing cup of warmth. Packed with antioxidants called catechins, green tea has been found to have anti-inflammatory effects on the body. By swapping our regular cup of coffee for a refreshing cup of green tea, we can enjoy its numerous health benefits, including its potential to reduce inflammation.

Dark leafy greens

Dark leafy greens, such as spinach, kale, and Swiss chard, are nutritional powerhouses that offer an array of health benefits. Beyond their rich vitamin and mineral content, these greens are also packed with anti-inflammatory compounds, such as quercetin and kaempferol. Incorporating these greens into salads, smoothies, or cooked dishes can provide us with the necessary nutrients to combat inflammation.


Sweet and tangy berries, such as blueberries, strawberries, and raspberries, not only offer a burst of flavor but also contribute to our anti-inflammatory arsenal. These colorful fruits are packed with antioxidants like anthocyanins, which have been shown to reduce inflammation and protect against various chronic diseases. Adding berries to our breakfast bowls, yogurt, or enjoying them as a snack can be a delightful way to support our overall well-being.

In conclusion, while there may not be a magical food that can single-handedly cure inflammation, adopting a holistic approach to eating by incorporating these anti-inflammatory foods can lead to positive results for our overall health. By focusing on fresh, nutrient-rich fruits and vegetables, wholesome grains, healthy fats, and incorporating anti-inflammatory herbs and spices, we can create a plate that not only nourishes our bodies but also helps fight inflammation. So let’s embrace these delicious foods and enjoy the journey to a healthier, more vibrant life!

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