*Content reviewed by HotPause Health Nutrition Expert and Registered Dietitian Val Schonberg, MS, RD

Anti-Inflammatory Foods: What to Eat and What to Avoid

The wellness world loves to talk about inflammation—and with good reason. Chronic inflammation has been linked to a host of health issues, from cardiovascular disease to arthritis, diabetes, and even certain cancers. But when it comes to managing inflammation through diet, there’s also a lot of confusion, hype, and half-truths.

At HotPause Health, we’re here to cut through the noise and give you evidence-backed information so you can make the best choices for your body.

What Is Inflammation?

Inflammation is your body’s natural response to injury or infection. It’s part of the immune system’s defense strategy. But when inflammation becomes chronic—triggered by stress, environmental factors, or certain foods—it can contribute to disease.

What Are Anti-Inflammatory Foods?

Anti-inflammatory foods, like fruits, vegetables, and whole grains, healthy fats, are those that have been shown in clinical studies to help lower markers of inflammation in the body. These foods are often rich in fiber, healthy fats, antioxidants, and phytonutrients, all of which support a balanced immune response.

Best Anti-Inflammatory Foods

• Fatty fish (like salmon, sardines, and mackerel): High in omega-3 fatty acids, which may help reduce inflammatory markers such as CRP (C-reactive protein).
• Leafy greens (like spinach, kale, and Swiss chard): Packed with antioxidants and polyphenols that support cellular health.
• Berries (especially blueberries, strawberries, and blackberries): Rich in flavonoids, which have been shown to reduce oxidative stress.
• Olive oil (extra virgin): Contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.
• Nuts (such as walnuts and almonds): Provide healthy fats and fiber, which are linked to lower inflammation levels.
• Whole grains (like oats, brown rice, and quinoa): High in fiber, which supports gut health and may reduce systemic inflammation.
• Turmeric (especially when paired with black pepper): Contains curcumin, a compound with documented anti-inflammatory effects.
• Green tea: Contains epigallocatechin gallate (EGCG), an antioxidant that may reduce inflammation.

Foods That May Promote or Cause Inflammation

Research suggests that the following foods may contribute to chronic inflammation, especially when consumed in excess such as overeating and frequent snacking:

• Ultra-processed foods: High in refined sugars, artificial sweeteners, sodium, saturated fat, emulsifiers, and food additives
• Refined carbohydrates: Found in white bread, pastries, and many snack foods; these can spike blood sugar and insulin levels.
• Fried foods: Regularly eating fried foods has been associated with higher levels of inflammatory markers like CRP (C-reactive protein). It’s not just about what oil is used—it’s how the food is cooked and how often it’s eaten. Frequent deep-frying, especially at high heat or with reused oils, can produce compounds that promote inflammation. While fats like omega-6s aren’t bad on their own (they’re essential, in fact), too much fried food and not enough omega-3s can throw off the balance your body needs. Choosing baked, sauteed, or air-fried options more often provides a balanced approach for nourishing your body.
• Sugary beverages: Linked to higher levels of inflammatory markers and metabolic risk factors.
• Red and processed meats: High intake may be associated with increased inflammatory responses in some people.
• Alcohol: Alcohol is considered an inflammatory agent, particularly in moderate to high consumption.

How Anti-Inflammatory Foods Can Help

Studies show that diets rich in anti-inflammatory foods—like the traditional Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet, and traditional Okinawan and Nordic dietary patterns—are associated with reduced risk of chronic diseases, improved mood, better heart health, and lower levels of systemic inflammation.

These foods support your body by:

• Reducing oxidative stress
• Improving gut microbiota balance
• Supporting hormone regulation
• Enhancing immune system resilience

The Bottom Line

There’s no single “miracle” food that eliminates inflammation. Instead, consistent patterns of eating—rich in whole, plant-forward foods and healthy fats—offer the most benefit. If you’re navigating perimenopause or menopause, supporting your body with anti-inflammatory choices may help ease symptoms like joint pain, fatigue, or brain fog.