7 Anti-Inflammatory Foods That Are in My Shopping Cart Every Week, According to a Food Writer

I’m not trying to brag, but I am one of the healthiest people I know. At an age when most of my peers are complaining about daily new aches and pains, I’m in the best physical shape of my life. I keep up with people half my age at the gym, run 5Ks and salsa dance on the reg, and I didn’t even catch a sniffle last cold and flu season. 

What’s my secret? Well, my diet is a big part of it. I have been writing about nutrition for more than two decades and know that the standard American diet significantly contributes to chronic cellular inflammation, a state that has been tied to the development and progression of chronic diseases, including heart disease, cancer and dementia.

Don’t get me wrong, I eat meat, sip the occasional cocktail and never pass up dessert. But I don’t eat many ultra-processed foods, unlike most American adults, who get more than half of their daily calories from these manufactured edibles. Ultra-processed foods are things like fast food, packaged chips, TV dinners and baked goods, and high consumption of them has been linked to a pro-inflammatory state. Instead, I make most of my meals and snacks focusing on whole foods and those that are naturally anti-inflammatory. These are my favorites.

1. Coffee

I start every day with espresso with a little milk, and while there is some debate over whether coffee is anti-inflammatory, current evidence seems to point to the benefits of coffee in moderation. Coffee is actually one of the main sources of antioxidants in the diets of most Americans, and those healthy compounds fight free radicals, which contribute to cellular inflammation. Research has even found that frequent coffee drinkers have lower levels of inflammation and may live longer than those who drink less or no coffee.

2. Garlic

I use fresh garlic in everything, so I’m stocking up weekly. This bulb is well-known for its anti-inflammatory and antioxidant properties, but it can be affected by heat. Researchers found that crushing or chopping the cloves activates allicin, the main antioxidant in garlic, so it’s a good idea to prep your garlic and let it sit for 10 to 15 minutes before cooking to avoid any loss of nutrients. 

I like to use a zester to grate garlic into everything from stir-fries to salad dressings for flavor, but raw garlic is also my answer to a scratchy throat: I simply chop a few cloves, let them sit for 10 minutes, then add a pinch of salt and some extra-virgin olive oil and eat it on a cracker or piece of toast. 

3. Extra-Virgin Olive Oil

This Mediterranean Diet staple is my go-to healthy fat for cooking and finishing dishes. It contains oleic acid, which is known to inhibit inflammation, as well as 20 other polyphenols, or plant-based antioxidants, which combat inflammation-causing compounds in the blood. Some research has even found that one of these compounds may be as effective as ibuprofen at relieving inflammation. I’m a fan of the Lucini brand, but if I can’t find that, I make sure I’m choosing an olive oil in an opaque bottle, so it’s not degraded by light, and I check the harvest date to make sure it’s recent. EVOO is my primary cooking oil, but I also like to use it in salad dressings, dips, sauces and even baked goods.

4. Walnuts

Nuts are a great snack for so many reasons: They combine protein and fiber and healthy fats in one satisfying little package. I like walnuts because they’re reasonably priced, tasty and contain the most antioxidants of any nut, in particular alpha-linolenic acid (ALA), a fatty acid known to reduce inflammation and play a key role in warding off cardiovascular and neurocognitive diseases. In addition to enjoying them raw, I like chopping walnuts and adding them to oatmeal, yogurt, salads and baked goods. 

5. Plain Strained (Greek-Style) Yogurt

While a lot of dairy can be pro-inflammatory, fermented products like kefir and yogurt seem to be an exception. A large study found that yogurt fans have fewer biomarkers of chronic inflammation compared to people who don’t eat yogurt. Plus, yogurt’s probiotics contribute to a healthy gut, which is tied to overall immunity (around 80% of the body’s immune cells are found in the GI tract). I prefer strained (Greek-style) yogurt for its thicker, creamier consistency and extra protein and enjoy it with fruit, a shake of granola and a drizzle of honey or maple syrup. I also use the yogurt as a marinade, to make salad dressings creamy or as a substitute for sour cream or mayo in pretty much any recipe.

6. Salmon in a Can or Pouch

Like most Americans, it can be tough for me to get my quota of seafood, a top source of lean protein and anti-inflammatory healthy fats. Also, heart disease runs in my family, and one study found that women in my age range (35-70) who consumed 80 grams of salmon and other fatty fish daily for eight weeks had reduced markers of inflammation. 

Canned salmon is a lifesaver because it’s shelf-stable, so you can pop it open and make it into fish cakes, add it to salads or just spread it on crackers for a filling snack. I love the tins of spicy smoked salmon by Fishwife so much that I just eat them plain. 

7. Oats

Whole grains like oats contain phenolic compounds, which have anti-inflammatory effects. In fact, one study found that eating oats can lower systemic chronic inflammation in adults who are at risk for cardiovascular disease in as little as two weeks. Plus, oats are so versatile: In addition to oatmeal, I use them for homemade granola and add them to smoothies and baked goods for an extra boost of fiber.