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Anti-inflammatory foods is a popular label for whole foods such as oily fish, beans and lentils, berries and other fruit, vegetables, whole grains, nuts, seeds and olive oil. No single food switches inflammation off. What research does show is that overall eating patterns built from these foods, most clearly the Mediterranean diet, are linked with modestly lower blood markers of inflammation such as C-reactive protein (CRP) in trials. Below is a USDA list of these foods, what inflammation markers mean, what the studies found, and the foods guidelines suggest eating less often.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- The label describes a pattern of whole foods, not a specific diet with official rules.
- CRP is made by the liver in response to inflammation; it shows how much, not where or why.
- A 2022 meta-analysis of 22 trials found the Mediterranean diet gave the clearest drops in inflammation markers; DASH and vegetarian diets showed no substantial effect.
- Results vary widely between studies, and markers are not the same as health outcomes.
- Ongoing pain, swelling, fever or a diagnosed inflammatory condition needs a clinician, not a food list.
What inflammation and CRP actually mean
According to MedlinePlus, inflammation is the body’s way of protecting tissues and helping them heal after an injury or infection. Short-term, or acute, inflammation is helpful: the redness around a cut is a sign it is working. Long-term, or chronic, inflammation can damage healthy tissue; it is most often caused by certain autoimmune disorders and can also come from repeated irritation, for example from smoking.
The liver makes CRP in response to inflammation, so a blood test can show how much inflammation is present, but not what is causing it or where it is. MedlinePlus notes that CRP can also be higher with insomnia, depression, menopausal hormone therapy and obesity. A high-sensitivity CRP (hs-CRP) test measures very small increases and is used to estimate heart disease risk. Only a clinician can interpret your result alongside your history and other tests.
Anti-inflammatory foods list with USDA values
The foods below come up again and again in eating patterns studied for inflammation. Values are from USDA FoodData Central (SR Legacy), converted to a common serving. Fiber %DV uses the FDA Daily Value of 28 grams. Omega-3 values are EPA plus DHA for fish and ALA for plant foods; there is no Daily Value for omega-3s.
| Food (USDA FoodData Central ID) | Serving | Omega-3, g | Fiber, g (% Daily Value) |
|---|---|---|---|
| Salmon, Atlantic, farmed, cooked (175168) | 3 oz (85 g) | 1.8 EPA plus DHA | 0 |
| Mackerel, Atlantic, cooked (175120) | 3 oz (85 g) | 1.0 EPA plus DHA | 0 |
| Sardines, canned in oil, drained (175139) | 3 oz (85 g) | 0.8 EPA plus DHA | 0 |
| Rainbow trout, farmed, cooked (173718) | 3 oz (85 g) | 0.7 EPA plus DHA | 0 |
| Chia seeds, dried (170554) | 1 oz (28 g) | 5.1 ALA | 9.8 (35%) |
| Walnuts, English (170187) | 1 oz (28 g) | 2.6 ALA | 1.9 (7%) |
| Flaxseed, whole (169414) | 1 tbsp (10.3 g) | 2.3 ALA | 2.8 (10%) |
| Lentils, boiled (172421) | 1 cup (198 g) | Trace | 15.6 (56%) |
| Black beans, boiled (173735) | 1 cup (172 g) | Trace | 15.0 (54%) |
| Chickpeas, boiled (173757) | 1 cup (164 g) | Trace | 12.5 (45%) |
| Almonds (170567) | 1 oz (28 g) | Trace | 3.5 (13%) |
| Blueberries, raw (171711) | 1 cup (148 g) | Trace | 3.6 (13%) |
| Strawberries, raw (167762) | 1 cup halves (152 g) | Trace | 3.0 (11%) |
| Oats, dry (173904) | 1/3 cup (27 g) | Trace | 2.7 (10%) |
| Broccoli, boiled (169967) | 1/2 cup (78 g) | Trace | 2.6 (9%) |
A few notes on the list. NIH says the body converts only a small share of plant ALA into EPA and DHA, so seeds and walnuts are not a direct swap for fish; our omega-3 guide covers the forms, and our chia seeds and flaxseed guides cover those foods in detail. Olive oil is not in the table because it has neither fiber nor much omega-3; its role is as the main cooking fat in place of butter, as our Mediterranean diet guide explains. Leafy greens, tomatoes, herbs and spices belong in the pattern too, and plain yogurt fits its moderate dairy; for yogurt and other cultured foods, see our fermented foods guide.
What studies of an anti-inflammatory diet found
There is no official anti inflammatory diet. In research, the term usually means a whole-food pattern, and the Mediterranean diet is the one tested most often. The main findings:
- 2022 meta-analysis (Advances in Nutrition): 22 randomized trials. The Mediterranean diet showed the most prominent reductions in IL-6, IL-1 beta and CRP, though the CRP result was borderline and results varied enormously between trials. DASH, vegetarian and vegan diets showed no substantial effects on these markers.
- 2014 meta-analysis (Nutrition, Metabolism and Cardiovascular Diseases): 17 trials with 2,300 adults lasting at least 12 weeks. Mediterranean diets lowered hs-CRP, IL-6 and an adhesion molecule more than comparison diets, again with high variation between studies.
- EPIC-Potsdam cohort (2023): in 636 mostly healthy German adults, sticking with a Mediterranean or EAT-Lancet style pattern over years was linked with only minor, not statistically significant, differences in long-term inflammation markers.
- Dietary Inflammatory Index: researchers at the University of South Carolina built a score from 1,943 studies on 45 food components and six inflammation markers. In one cross-sectional study of police officers, higher (more pro-inflammatory) scores were linked with higher odds of CRP above a common cutoff. Cross-sectional data cannot show cause and effect.
Two cautions apply to all of this. First, a change in a blood marker is not the same as a change in health outcomes. Second, many trials changed several things at once, including calories, weight and activity, so it is hard to credit any one food. That is why research summaries talk about patterns, and why claims that a single food reduces inflammation deserve skepticism.
Foods that reduce inflammation markers vs single superfoods
Searches for foods that reduce inflammation often lead to single ingredients such as turmeric, ginger or green tea. These are fine parts of a varied diet, but human evidence for them as foods is limited, and concentrated supplements are a different question with their own interaction risks. Our guides to turmeric and black pepper, ginger and green tea cover what has been studied. For most people, the larger lever is the overall pattern: more legumes, vegetables, fruit, whole grains, nuts and fish, cooked with plant oils.
Inflammatory foods to avoid, or at least eat less often
No food needs to be banned, and the word “inflammatory” is used loosely online. The firmest guidance comes from heart-health recommendations rather than inflammation studies. The AHA 2021 dietary guidance and the 2025-2030 Dietary Guidelines point in the same direction:
- Ultra-processed and highly processed foods, in place of minimally processed foods.
- Foods and drinks with added sugars, including sugary sodas.
- Salty processed foods; choose and prepare foods with little or no salt.
- Tropical oils and partially hydrogenated fats, in favor of liquid plant oils.
- Processed meat and fatty cuts; choose fish, legumes and lean, unprocessed meats.
- Alcohol; US guidelines advise drinking less, and the AHA says not to start if you do not drink.
Smoking, poor sleep and carrying excess weight are also tied to higher CRP, according to MedlinePlus, so food is only one piece. Fiber-rich choices help most people meet the Daily Value; our fiber food guide has more options.
When to see a clinician
Diet changes are not a substitute for medical care. See a clinician for joint pain or swelling that lasts, unexplained fever, ongoing digestive symptoms such as bloody stool or diarrhea, or a diagnosed autoimmune or inflammatory condition. If you take blood thinners, diabetes medicines or other prescriptions, ask before making large diet changes, and tell your clinician about any supplements, which MedlinePlus notes can affect CRP test results.
Frequently Asked Questions
What are the top anti-inflammatory foods?
Studies point to patterns rather than single foods: oily fish, beans and lentils, fruit, vegetables, whole grains, nuts, seeds and olive oil, as in the Mediterranean diet.
Is there an official anti-inflammatory diet?
No. The term has no official definition. The Mediterranean diet is the pattern most studied for inflammation markers.
Can food lower CRP?
Meta-analyses found modest average drops in CRP with Mediterranean diets, but results varied widely and individual results cannot be predicted.
Are eggs and dairy inflammatory?
The guidelines checked here do not call them inflammatory. Both appear in moderate amounts in the US Mediterranean-style pattern.
Do anti-inflammatory foods help arthritis?
Diet research on arthritis is limited and is not a replacement for medical care. Talk with your rheumatologist or clinician about your options.
Is an anti-inflammatory diet the same as the Mediterranean diet?
They overlap heavily. The Mediterranean diet is the version with the most trial data on inflammation markers and heart outcomes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; if you have a heart condition, diabetes, kidney disease or an inflammatory condition, or take prescription medicines, ask your healthcare provider or a registered dietitian before making large changes to how you eat, and follow the label before adding any supplement. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Mediterranean Diet: What It Is, Food List and What the Research Shows, Turmeric Side Effects: Liver Injury, Interactions and Turmeric vs Curcumin, Omega-3: Benefits, Foods, Side Effects and Heart Research, Nightshade Vegetables: List, Nutrition and Are Nightshades Bad for You?.