Health

The 4 best foods to lower chronic inflammation, according to doctors

Men's Journal · Jul 22, 2026 21:05 · 4 min read

The 4 Best Foods to Lower Chronic Inflammation, According to Doctors — different-whole-unprocessed-products-related-to-anti-inflammatory-diet-variety-of-fresh-healthy-food

These everyday staples help support your body's natural defenses.

Inflammation is a normal part of your body's immune response, helping it fight off infections and heal from injuries. But chronic inflammation is a whole other ball game that can fuel serious health conditions, including type 2 diabetes, heart disease, and cancer. Symptoms can manifest physically, showing up in daily life as persistent fatigue, joint and muscle pain, or digestive issues like constipation and diarrhea. But the foods you regularly include in your diet can make a difference in lowering inflammation.

"In my practice, I prescribe anti-inflammatory whole foods as a core part of care to help patients stay as healthy as possible for as long as possible," says Michael Ednie, MD, RD, medical director at Bespoke Concierge MD. "Day to day, that means building meals around colorful vegetables and fruits, omega-3-rich fish, beans and lentils, nuts and seeds, and extra virgin olive oil. I also encourage patients to cut back on ultra-processed foods, refined carbs, sugary drinks, and fried or processed meats, which tend to drive chronic inflammation."

To pinpoint which foods have the strongest case for lowering inflammation, we spoke with both Ednie and Lina Begdache, PhD, RDN, associate professor of health and wellness studies at Binghamton University, State University of New York. According to them, four standout anti-inflammatory foods deserve a regular spot in your diet: berries, fatty fish, extra virgin olive oil, and turmeric.

Foods to Lower Inflammation

Berries

"The deep pigment color in blueberries, strawberries, cherries, and cranberries comes from anthocyanins, plant compounds known to be potent antioxidants," Begdache says. "These pigments have [been] shown to lower inflammation markers in several trials. They work by calming down one of the body's main sources of inflammation by reducing inflammatory signals and neutralizing free radicals.

One reason berries are so effective is that they influence key biological pathways involved in inflammation. Anthocyanins have been shown to block NF-κB, a protein complex that activates inflammatory genes, while increasing PPAR-γ, a regulator that supports healthy metabolism and helps reduce inflammation. In one study, people with metabolic syndrome taking berry anthocyanins for four weeks cut hsCRP by about one-third and lowered several inflammatory genes, including TNFα, IL6, IL1A, and COX2.

Fatty Fish

"Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fats called EPA and DHA," Ednie says. "These fats are among the best studied nutrients for fighting inflammation. EPA and DHA help calm inflammation in several ways: They replace more inflammatory fats in cell membranes, block signals that turn on inflammation, and help your body make molecules that switch inflammation off."

One large meta-analysis found that consuming 1 to 3 grams of the omega-3 fatty acids EPA and DHA per day significantly lowered several markers of inflammation, including CRP, TNF-α, and IL-6. The anti-inflammatory effects were especially pronounced in people with chronic health conditions. Clinical trials in rheumatoid arthritis show that higher-dose omega-3 fats can reduce joint pain and other symptoms.

Extra Virgin Olive Oil

"Extra virgin olive oil contains a compound called oleocanthal, which works a lot like ibuprofen. It blocks the same enzyme—COX—that drives inflammation. Fun fact: the peppery, throat-catching taste of a good olive oil is actually a sign it's higher in this compound. However, the processed light-colored olive oil loses its anti-inflammatory effect," Begdache explains.

Extra virgin olive oil is a key part of the Mediterranean diet, which has some of the best evidence for lowering inflammation overall. Extra virgin olive oil also provides polyphenols that can switch off inflammatory genes. In rheumatoid arthritis and related inflammatory joint diseases, diets rich in olive oil and other anti-inflammatory foods improved disease activity and lowered inflammatory markers in clinical trials.

Turmeric

"Curcumin is the main active compound in turmeric—the bright yellow spice often used in Indian cooking. Many trials show that curcumin has anti-inflammatory and antioxidant effects," Ednie says. "One practical issue is absorption: standard curcumin is poorly absorbed, so products combined with black pepper or fat-based delivery systems work better."

A 2023 meta-analysis found that turmeric and its active compound, curcumin, significantly lowered several key markers of inflammation, including CRP, TNF-α, and IL-6. Participants also experienced improvements in antioxidant defenses, helping protect cells from oxidative stress. Another large review reached similar conclusions, with strongest benefits observed in adults over the age of 45.

Experts

Michael Ednie, MD, RD, medical director at Bespoke Concierge MD
Lina Begdache, PhD, RDN, associate professor of health and wellness studies at Binghamton University, State University of New York

Sources

Anthocyanins Reduce Inflammation and Improve Glucose and Lipid Metabolism Associated With Inhibiting Nuclear Factor-kappaB Activation and Increasing PPAR- Gene Expression in Metabolic Syndrome Subjects. Free Radical Biology & Medicine. 2020.
Role of the EPA: DHA Dosing Ratio in Omega-3 Supplements on Blood Fatty Acid Profiles and Inflammation: A Systematic Review and Meta-Analysis. Critical Reviews in Food Science and Nutrition. 2026.
N-3 PUFA and Inflammation: From Membrane to Nucleus and From Bench to Bedside. The Proceedings of the Nutrition Society. 2020.
Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases: An Overview. Biomedicines. 2020.
Nutrition and Diet in Rheumatoid Arthritis, Axial Spondyloarthritis, and Psoriatic Arthritis: A Systematic Review. Frontiers in Medicine. 2025.
Antioxidant and Anti-Inflammatory Effects of Curcumin/Turmeric Supplementation in Adults: A GRADE-assessed Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Cytokine. 2023.
Profiling Inflammatory Biomarkers Following Curcumin Supplementation: An Umbrella Meta-Analysis of Randomized Clinical Trials. Evidence-Based Complementary and Alternative Medicine. 2023.