Table of ContentsView AllTable of ContentsAnti-Inflammatory DietSupplementsLifestyle
Table of ContentsView All
View All
Table of Contents
Anti-Inflammatory Diet
Supplements
Lifestyle
Several approaches aim to reduce inflammation naturally using certain natural substances and alternative therapies. Most of these interventions have not been studied in isolation, and their impact on health is not evidence-based. That said, studies suggest that diet and exercise play an important role in metabolic and immune health. The following interventions may help modulate the metabolism and immune system in a positive way.
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Anti-inflammatory foods include:
These foods contain specific anti-inflammatory compounds including carotenoids, flavonoids, vitamins, and fiber.
Foods That Definitely Cause Inflammation
Omega-3 Fatty Acids
Maintaining a diet high in omega-3 fatty acids may help lower inflammation and guard against diseases like breast cancer,rheumatoid arthritis, heart disease, andmacular degeneration.
Omega-3 fatty acids are naturally available in:
Shown to thwart the production of pro-inflammatory substances, omega-3 fatty acids are also available in supplement form, such as fish oil, krill oil, cod liver oil, andalgal oil(a vegetarian source that comes from algae).
Spices
Many spices inhibit or block certain inflammatory pathways in the body. Try incorporating more of these spices into your recipes and meals throughout the day:
In fresh or dried form, these spices provide antioxidants and other compounds that may help reduce inflammation. Ways to use more of these spices include:
Is Ginger Anti-Inflammatory?
Some studies have shown that supplements derived from spices such as clove, coriander, garlic, ginger, onion, pepper, and turmeric target inflammatory pathways associated with chronic diseases.
In addition, supplements that contain anti-inflammatory nutrients, antioxidants, or other compounds may reduce inflammation in the body.
Curcumin
Curcuminis the bioactive compound found in the spice turmeric. Studies have found curcumin significantly reduced levels of inflammatory markers, such as C-reactive protein (CRP) andmalondialdehydein people with metabolic syndrome and cancerous tumors.
Vitamin D
Vitamin D is a group of fat-soluble vitamins commonly sold in supplement form.Vitamin D3(cholecalciferol) is more effective than vitamin D2 at raising vitamin D levels circulating in the blood. There is evidence that higher levels of vitamin D in the blood may help relieve inflammation related to infections andinflammatory bowel disease (IBD).
Quercetin
Quercetinis a compound found in various foods, such as apples,onions, berries, teas,red wine, and some herbs. Quercetin is recognized for its anti-inflammatory properties that block pro-inflammatory chemicals, such asleukotrienesandprostaglandins.
Cat’s Claw
Devil’s Claw
Devil’s clawis a perennial shrub that grows in southern Africa. Supplements are derived from its roots and tubers and are used for pain relief and anti-inflammatory effects.
Boswellia
Boswelliaextract is made from the gum resin in the Boswellia tree bark. Boswellia is classified as anAyurvedicherb. It is thought to have anti-inflammatory properties that may help relieve pain.
Green Tea Extract
If you’re considering using any supplement in your efforts to reduce inflammation:
Making healthy changes to your lifestyle is another important step in reducing inflammation. The following approaches may have an inflammation-fighting effect:
Yoga
A review of 15 studies concluded that yoga is a viable intervention to reduce inflammation associated with numerous chronic conditions. The most common biomarkers measured were interleukin-6, C-reactive protein, and tumor necrosis factor. The study authors noted that more time spent doing yoga resulted in greater improvements in inflammation.
Does Serrapeptase Have Anti-Inflammatory Benefits?
Summary
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Medical School.Understanding acute and chronic inflammation.Harvard Medical School.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?Harvard Medical School.Foods that fight inflammation.National Institutes of Health.Omega-3 fatty acids.Arthritis Foundation.Best spices for arthritis.Rao PV, Gan SH.Cinnamon: a multifaceted medicinal plant.Evid Based Complement Alternat Med.2014;2014:642942. doi:10.1155/2014/642942UMass Chan Medical School.Using black pepper to enhance the anti-inflammatory effects of turmeric.Ballester P, Cerdá B, Arcusa R, et al.Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223Kunnumakkara AB, Sailo BL, Banik K, et al.Chronic diseases, inflammation, and spices: how are they linked?J Transl Med. 2018 Jan 25;16(1):14. doi: 10.1186/s12967-018-1381-2Panahi Y, Saadat A, Beiraghdar F, et al.Adjuvant therapy with bioavailability-boosted curcuminoids suppresses systemic inflammation and improves quality of life in patients with solid tumors: a randomized double-blind placebo-controlled trial. Phytother Res. 2014 Oct;28(10):1461-7. doi: 10.1002/ptr.5149Panahi Y, Hosseini MS, Khalili N, et al.Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015 Dec;34(6):1101-8. doi: 10.1016/j.clnu.2014.12.019Nielsen OH, Rejnmark L, Moss AC.Role of vitamin D in the natural history of inflammatory bowel disease.J Crohns Colitis. 2018;12(6):742-752. doi:10.1093/ecco-jcc/jjy025Aghababaei F, Hadidi M.Recent advances in potential health benefits of quercetin.Pharmaceuticals (Basel). 2023;16(7):1020. doi:10.3390/ph16071020Snow AD, Castillo GM, Nguyen BP, et al.The amazon rain forest plant uncaria tomentosa (cat’s claw) and its specific proanthocyanidin constituents are potent inhibitors and reducers of both brain plaques and tangles.Sci Rep. 2019;9(1):561. doi:10.1038/s41598-019-38645-0Menghini L, Recinella L, Leone S, et al.Devil’s claw (Harpagophytum procumbens) and chronic inflammatory diseases: A concise overview on preclinical and clinical data.Phytother Res. 2019;33(9):2152‐2162. doi:10.1002/ptr.6395Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J.Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis.BMC Complement Med Ther. 2020;20(1):225. doi:10.1186/s12906-020-02985-6Ohishi T, Goto S, Monira P, et al.Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443Black DS, Slavich GM.Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016 Jun;1373(1):13-24. doi: 10.1111/nyas.12998Centers for Disease Control and Prevention.Benefits of quitting.Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171. PMID: 28988571Langston PK, Sun Y, Ryback BA, et al.Regulatory T cells shield muscle mitochondria from interferon-γ–mediated damage to promote the beneficial effects of exercise. Sci Immunol. 2023;8(89):eadi5377. doi: 10.1126/sciimmunol.adi5377Harvard Medical School.How sleep deprivation can cause inflammation.Djalilova DM, Schulz PS, Berger AM, et al.Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019 Mar;21(2):198-209. doi: 10.1177/1099800418820162Additional ReadingAkiyama H, et al.Inflammation and Alzheimer’s disease.Neurobiol Aging. 2000 21(3):383-421. doi:10.1016/s0197-4580(00)00124-xBarbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R.A role for inflammation in irritable bowel syndrome?Gut. 2002 51 Suppl 1:i41-4. doi:10.1136/gut.51.suppl_1.i41Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Atherosclerosis Risk in Communities Study.Low-grade systemic inflammation and the development of type 2 diabetes: the atherosclerosis risk in communities study.Diabetes. 2003 52(7):1799-805. doi:10.2337/diabetes.52.7.1799Van Hove CL, Maes T, Joos GF, Tournoy KG.Chronic inflammation in asthma: a contest of persistence vs resolution.Allergy. 2008 63(9):1095-109. doi:10.1111/j.1398-9995.2008.01772.x
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Medical School.Understanding acute and chronic inflammation.Harvard Medical School.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?Harvard Medical School.Foods that fight inflammation.National Institutes of Health.Omega-3 fatty acids.Arthritis Foundation.Best spices for arthritis.Rao PV, Gan SH.Cinnamon: a multifaceted medicinal plant.Evid Based Complement Alternat Med.2014;2014:642942. doi:10.1155/2014/642942UMass Chan Medical School.Using black pepper to enhance the anti-inflammatory effects of turmeric.Ballester P, Cerdá B, Arcusa R, et al.Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223Kunnumakkara AB, Sailo BL, Banik K, et al.Chronic diseases, inflammation, and spices: how are they linked?J Transl Med. 2018 Jan 25;16(1):14. doi: 10.1186/s12967-018-1381-2Panahi Y, Saadat A, Beiraghdar F, et al.Adjuvant therapy with bioavailability-boosted curcuminoids suppresses systemic inflammation and improves quality of life in patients with solid tumors: a randomized double-blind placebo-controlled trial. Phytother Res. 2014 Oct;28(10):1461-7. doi: 10.1002/ptr.5149Panahi Y, Hosseini MS, Khalili N, et al.Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015 Dec;34(6):1101-8. doi: 10.1016/j.clnu.2014.12.019Nielsen OH, Rejnmark L, Moss AC.Role of vitamin D in the natural history of inflammatory bowel disease.J Crohns Colitis. 2018;12(6):742-752. doi:10.1093/ecco-jcc/jjy025Aghababaei F, Hadidi M.Recent advances in potential health benefits of quercetin.Pharmaceuticals (Basel). 2023;16(7):1020. doi:10.3390/ph16071020Snow AD, Castillo GM, Nguyen BP, et al.The amazon rain forest plant uncaria tomentosa (cat’s claw) and its specific proanthocyanidin constituents are potent inhibitors and reducers of both brain plaques and tangles.Sci Rep. 2019;9(1):561. doi:10.1038/s41598-019-38645-0Menghini L, Recinella L, Leone S, et al.Devil’s claw (Harpagophytum procumbens) and chronic inflammatory diseases: A concise overview on preclinical and clinical data.Phytother Res. 2019;33(9):2152‐2162. doi:10.1002/ptr.6395Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J.Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis.BMC Complement Med Ther. 2020;20(1):225. doi:10.1186/s12906-020-02985-6Ohishi T, Goto S, Monira P, et al.Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443Black DS, Slavich GM.Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016 Jun;1373(1):13-24. doi: 10.1111/nyas.12998Centers for Disease Control and Prevention.Benefits of quitting.Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171. PMID: 28988571Langston PK, Sun Y, Ryback BA, et al.Regulatory T cells shield muscle mitochondria from interferon-γ–mediated damage to promote the beneficial effects of exercise. Sci Immunol. 2023;8(89):eadi5377. doi: 10.1126/sciimmunol.adi5377Harvard Medical School.How sleep deprivation can cause inflammation.Djalilova DM, Schulz PS, Berger AM, et al.Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019 Mar;21(2):198-209. doi: 10.1177/1099800418820162Additional ReadingAkiyama H, et al.Inflammation and Alzheimer’s disease.Neurobiol Aging. 2000 21(3):383-421. doi:10.1016/s0197-4580(00)00124-xBarbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R.A role for inflammation in irritable bowel syndrome?Gut. 2002 51 Suppl 1:i41-4. doi:10.1136/gut.51.suppl_1.i41Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Atherosclerosis Risk in Communities Study.Low-grade systemic inflammation and the development of type 2 diabetes: the atherosclerosis risk in communities study.Diabetes. 2003 52(7):1799-805. doi:10.2337/diabetes.52.7.1799Van Hove CL, Maes T, Joos GF, Tournoy KG.Chronic inflammation in asthma: a contest of persistence vs resolution.Allergy. 2008 63(9):1095-109. doi:10.1111/j.1398-9995.2008.01772.x
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Medical School.Understanding acute and chronic inflammation.Harvard Medical School.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?Harvard Medical School.Foods that fight inflammation.National Institutes of Health.Omega-3 fatty acids.Arthritis Foundation.Best spices for arthritis.Rao PV, Gan SH.Cinnamon: a multifaceted medicinal plant.Evid Based Complement Alternat Med.2014;2014:642942. doi:10.1155/2014/642942UMass Chan Medical School.Using black pepper to enhance the anti-inflammatory effects of turmeric.Ballester P, Cerdá B, Arcusa R, et al.Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223Kunnumakkara AB, Sailo BL, Banik K, et al.Chronic diseases, inflammation, and spices: how are they linked?J Transl Med. 2018 Jan 25;16(1):14. doi: 10.1186/s12967-018-1381-2Panahi Y, Saadat A, Beiraghdar F, et al.Adjuvant therapy with bioavailability-boosted curcuminoids suppresses systemic inflammation and improves quality of life in patients with solid tumors: a randomized double-blind placebo-controlled trial. Phytother Res. 2014 Oct;28(10):1461-7. doi: 10.1002/ptr.5149Panahi Y, Hosseini MS, Khalili N, et al.Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015 Dec;34(6):1101-8. doi: 10.1016/j.clnu.2014.12.019Nielsen OH, Rejnmark L, Moss AC.Role of vitamin D in the natural history of inflammatory bowel disease.J Crohns Colitis. 2018;12(6):742-752. doi:10.1093/ecco-jcc/jjy025Aghababaei F, Hadidi M.Recent advances in potential health benefits of quercetin.Pharmaceuticals (Basel). 2023;16(7):1020. doi:10.3390/ph16071020Snow AD, Castillo GM, Nguyen BP, et al.The amazon rain forest plant uncaria tomentosa (cat’s claw) and its specific proanthocyanidin constituents are potent inhibitors and reducers of both brain plaques and tangles.Sci Rep. 2019;9(1):561. doi:10.1038/s41598-019-38645-0Menghini L, Recinella L, Leone S, et al.Devil’s claw (Harpagophytum procumbens) and chronic inflammatory diseases: A concise overview on preclinical and clinical data.Phytother Res. 2019;33(9):2152‐2162. doi:10.1002/ptr.6395Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J.Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis.BMC Complement Med Ther. 2020;20(1):225. doi:10.1186/s12906-020-02985-6Ohishi T, Goto S, Monira P, et al.Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443Black DS, Slavich GM.Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016 Jun;1373(1):13-24. doi: 10.1111/nyas.12998Centers for Disease Control and Prevention.Benefits of quitting.Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171. PMID: 28988571Langston PK, Sun Y, Ryback BA, et al.Regulatory T cells shield muscle mitochondria from interferon-γ–mediated damage to promote the beneficial effects of exercise. Sci Immunol. 2023;8(89):eadi5377. doi: 10.1126/sciimmunol.adi5377Harvard Medical School.How sleep deprivation can cause inflammation.Djalilova DM, Schulz PS, Berger AM, et al.Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019 Mar;21(2):198-209. doi: 10.1177/1099800418820162
Harvard Medical School.Understanding acute and chronic inflammation.
Harvard Medical School.Do proinflammatory diets harm our health? And can anti-inflammatory diets help?
Harvard Medical School.Foods that fight inflammation.
National Institutes of Health.Omega-3 fatty acids.
Arthritis Foundation.Best spices for arthritis.
Rao PV, Gan SH.Cinnamon: a multifaceted medicinal plant.Evid Based Complement Alternat Med.2014;2014:642942. doi:10.1155/2014/642942
UMass Chan Medical School.Using black pepper to enhance the anti-inflammatory effects of turmeric.
Ballester P, Cerdá B, Arcusa R, et al.Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223
Kunnumakkara AB, Sailo BL, Banik K, et al.Chronic diseases, inflammation, and spices: how are they linked?J Transl Med. 2018 Jan 25;16(1):14. doi: 10.1186/s12967-018-1381-2
Panahi Y, Saadat A, Beiraghdar F, et al.Adjuvant therapy with bioavailability-boosted curcuminoids suppresses systemic inflammation and improves quality of life in patients with solid tumors: a randomized double-blind placebo-controlled trial. Phytother Res. 2014 Oct;28(10):1461-7. doi: 10.1002/ptr.5149
Panahi Y, Hosseini MS, Khalili N, et al.Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015 Dec;34(6):1101-8. doi: 10.1016/j.clnu.2014.12.019
Nielsen OH, Rejnmark L, Moss AC.Role of vitamin D in the natural history of inflammatory bowel disease.J Crohns Colitis. 2018;12(6):742-752. doi:10.1093/ecco-jcc/jjy025
Aghababaei F, Hadidi M.Recent advances in potential health benefits of quercetin.Pharmaceuticals (Basel). 2023;16(7):1020. doi:10.3390/ph16071020
Snow AD, Castillo GM, Nguyen BP, et al.The amazon rain forest plant uncaria tomentosa (cat’s claw) and its specific proanthocyanidin constituents are potent inhibitors and reducers of both brain plaques and tangles.Sci Rep. 2019;9(1):561. doi:10.1038/s41598-019-38645-0
Menghini L, Recinella L, Leone S, et al.Devil’s claw (Harpagophytum procumbens) and chronic inflammatory diseases: A concise overview on preclinical and clinical data.Phytother Res. 2019;33(9):2152‐2162. doi:10.1002/ptr.6395
Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J.Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis.BMC Complement Med Ther. 2020;20(1):225. doi:10.1186/s12906-020-02985-6
Ohishi T, Goto S, Monira P, et al.Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443
Black DS, Slavich GM.Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016 Jun;1373(1):13-24. doi: 10.1111/nyas.12998
Centers for Disease Control and Prevention.Benefits of quitting.
Bishehsari F, Magno E, Swanson G, et al.Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171. PMID: 28988571
Langston PK, Sun Y, Ryback BA, et al.Regulatory T cells shield muscle mitochondria from interferon-γ–mediated damage to promote the beneficial effects of exercise. Sci Immunol. 2023;8(89):eadi5377. doi: 10.1126/sciimmunol.adi5377
Harvard Medical School.How sleep deprivation can cause inflammation.
Djalilova DM, Schulz PS, Berger AM, et al.Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019 Mar;21(2):198-209. doi: 10.1177/1099800418820162
Akiyama H, et al.Inflammation and Alzheimer’s disease.Neurobiol Aging. 2000 21(3):383-421. doi:10.1016/s0197-4580(00)00124-xBarbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R.A role for inflammation in irritable bowel syndrome?Gut. 2002 51 Suppl 1:i41-4. doi:10.1136/gut.51.suppl_1.i41Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Atherosclerosis Risk in Communities Study.Low-grade systemic inflammation and the development of type 2 diabetes: the atherosclerosis risk in communities study.Diabetes. 2003 52(7):1799-805. doi:10.2337/diabetes.52.7.1799Van Hove CL, Maes T, Joos GF, Tournoy KG.Chronic inflammation in asthma: a contest of persistence vs resolution.Allergy. 2008 63(9):1095-109. doi:10.1111/j.1398-9995.2008.01772.x
Akiyama H, et al.Inflammation and Alzheimer’s disease.Neurobiol Aging. 2000 21(3):383-421. doi:10.1016/s0197-4580(00)00124-x
Barbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R.A role for inflammation in irritable bowel syndrome?Gut. 2002 51 Suppl 1:i41-4. doi:10.1136/gut.51.suppl_1.i41
Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Atherosclerosis Risk in Communities Study.Low-grade systemic inflammation and the development of type 2 diabetes: the atherosclerosis risk in communities study.Diabetes. 2003 52(7):1799-805. doi:10.2337/diabetes.52.7.1799
Van Hove CL, Maes T, Joos GF, Tournoy KG.Chronic inflammation in asthma: a contest of persistence vs resolution.Allergy. 2008 63(9):1095-109. doi:10.1111/j.1398-9995.2008.01772.x
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