Anti-inflammatory foods

The biggest lesson in my healing journey is that our bodies are working for us, not against us.

Inflammation is the body’s way of letting us know that something isn’t right and its way of protecting itself. Imagine an alarm system that goes off when your body senses something harmful, such as invaders, germs, an injury, or toxins.

Normally, this alarm would be useful because it helps our bodies begin the healing process.

However, the problem starts when this alarm system does not switch off. Over time, this can lead to chronic inflammation.

To help combat inflammation and support the body in rebalancing, natural foods and herbs can be a wonderful healing tool.

Many health gurus will share their top anti-inflammatory foods and herbs. It is a highly debated topic and there is not always full agreement. These are my top 10 anti-inflammatory foods and herbs for balancing the body’s inflammatory response.

1. Salmon

Salmon is a fatty fish known for its high concentration of omega-3 fatty acids, specifically EPA and DHA, which are known to help reduce inflammation.

Wild-caught salmon is a powerful anti-inflammatory staple. Many sources warn that farmed salmon can contain higher levels of toxins, so choosing good-quality fish is important where possible.

It is often recommended to consume oily fish regularly, and if you are not much of a fish lover, it may be worth considering a high-quality fish oil supplement.

Omega-3 fatty acids are also especially important during pregnancy, as they support the development of the baby’s brain, nervous system and eyes.

2. Berries

Blueberries, strawberries, raspberries and blackberries are high in antioxidants, particularly vitamin C, as well as fibre.

These compounds help regulate the body’s inflammatory response while also helping to protect the body from oxidative damage.

Berries are lovely eaten fresh as a snack or on an empty stomach. I personally enjoy them in breakfast dishes like oatmeal or quinoa.

3. Leafy Green Vegetables

Green leafy vegetables such as spinach, kale and Swiss chard are packed with polyphenols, vitamins and minerals that help address inflammation at its source.

They are also a vital source of folate, which is natural vitamin B9. Folate is a key compound for methylation, a process that supports healthy gene expression and helps balance internal inflammation.

To maximise nutrient absorption, leafy greens can be eaten in salads with a full-fat dressing, such as extra virgin olive oil.

One important thing to note is that folate is not the same as folic acid. Once you start learning about the difference, it can take you down quite a long rabbit hole.

4. Broccoli

Broccoli may not be everyone’s favourite, but it really is a powerhouse vegetable.

It contains sulforaphane, which is an antioxidant that helps fight inflammation, supports the body’s detoxification enzymes and protects against molecular damage.

Broccoli is also often discussed for its wider health-supportive properties, including its role in supporting detoxification, hormone balance and blood sugar regulation.

It is one of those foods that does a lot more behind the scenes than people realise.

5. Celery

Celery is another powerhouse vegetable.

It is often seen as a top anti-inflammatory food and may help support healthy blood pressure by relaxing the muscles around the blood vessels.

There was a time when celery became incredibly popular because of the celery juice movement, and you could barely find it in grocery stores because it would fly off the shelves.

Celery contains organic sodium, which helps maintain electrolyte balance. Personally, I was on the trend of celery juice every morning for a while and noticed the benefits of a healthier thyroid and a huge amount of energy.

Celery can be consumed as fresh stalks, added to salads, or juiced to help reduce lymphatic congestion.

6. Bone Broth

Bone broth is often highlighted as a foundational food for healing the gut and reducing systemic inflammation.

It is rich in amino acids, collagen and gelatin. Amino acids such as glycine and arginine help reduce inflammation in the body. Collagen supports gut health and may help heal the digestive tract, while gelatin can soothe the gut lining and contribute to overall gut health.

With all of these agents working together, it is no wonder bone broth makes so many anti-inflammatory food lists.

I recommend including it with a colourful array of vegetables and spices, using it as a base for soups, stews and curries to create a nutrient-dense meal.

Now for the herbs.

I attended an in-person intensive health seminar in California for five days with Barbara O’Neill. One of my favourite things she mentioned was that herbs are here to support us.

With that being said, here are my favourite anti-inflammatory herb shout-outs.

7. Ginger

Ginger is one of the most well-known natural remedies for inflammation worldwide.

It is a plant used as both a food and a medicine. The main compounds behind ginger’s anti-inflammatory effects are gingerol and shogaol.

These compounds help balance the body by reducing pro-inflammatory proteins and biomarkers.

Ginger can be taken as a fresh root tea, chewed with a little honey, or taken in powdered capsule form. I particularly love it with salmon or grated into salads as a topper or dressing.

8. Turmeric

Another effective anti-inflammatory herb is turmeric.

The active constituent in turmeric is a potent compound called curcumin. Curcumin works by helping to inhibit inflammatory pathways and blocking enzymes and cytokines that contribute to pain and swelling.

It is commonly used to support inflammation connected to arthritis, digestive issues and general inflammatory stress.

For optimal absorption, turmeric is best paired with black pepper. You can also add it to a healthy fat, such as olive oil, and use it to season cooked vegetables, rice or soups.

9. Boswellia

In my opinion, one of the most underrated herbs is Boswellia, also known as Indian Frankincense.

It has been used to reduce inflammation for thousands of years and is commonly taken to support mobility, reduce joint inflammation and alleviate pain.

Boswellia comes from a resinous sap and contains active compounds that help inhibit enzymes linked with inflammatory responses.

It is often used to support inflammation connected to joint issues, gastrointestinal symptoms and respiratory concerns.

It can be taken as a supplement or used topically on areas of inflammation.

10. Cayenne Pepper

Cayenne pepper is rich in capsaicin, a compound that can help reduce pain and inflammation by interacting with the body’s sensory neurons.

It acts as a catalyst, increasing the effectiveness of other herbs, and can also stimulate protective digestive juices.

I first learned about the healing powers of cayenne pepper through Barbara O’Neill. Cayenne pepper is often described as a blood stimulant, both internally and externally.

It is known for three main things: thinning the blood, strengthening the arterial walls and opening the capillaries.

Cayenne pepper can be used in cooking, taken in capsules, mixed into warm water as a tonic, or even used as a topical compress.

Through research, I also want to mention a few anti-inflammatory foods and herbs as honourable mentions: cabbage, cauliflower, green beans, Brussels sprouts, kale, carrot, chia, coconut oil, cranberries, banana, cinnamon, cloves, honey, yucca extract, slippery elm bark powder, pau d’arco and olive leaf.

It is important to remember that real, root-cause healing does not happen overnight.

It does not come from one simple change, one pill, one cleanse, one enema, or one big breakthrough moment.

It comes from simple daily habits.

Baby steps.

Little by little.

Day by day.

Stay consistent and your body can begin to heal.

Here’s to your health!

Written by Audi Ihlenfeld, certified Detox Practitioner through The Detox Practitioner’s School.