Inflammation is a natural response of the body’s immune system that helps protect against pathogens, injuries, and toxins. However, chronic inflammation can lead to several health problems such as heart disease, diabetes, arthritis, and cancer.

Your diet can play a significant role in reducing inflammation in the body. To help your body fight inflammation, add these 30 inflammation-fighting foods to your diet:.

1. Berries

Berries such as strawberries, raspberries, blueberries, and blackberries are rich in antioxidants, which have anti-inflammatory properties. They can help reduce oxidative stress and inflammation in the body.

Include them in your daily diet by adding them to smoothie bowls, yogurt, or as a snack.

2. Fatty Fish

Fatty fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. These fatty acids can help reduce inflammation in the body and decrease the risk of chronic diseases.

Include fatty fish in your diet at least twice a week.

3. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are packed with nutrients that have anti-inflammatory properties. They are rich in antioxidants, vitamins, and minerals, which can help reduce inflammation in the body.

Include them in your diet by adding them to salads, smoothies, or sautéing them as a side dish.

4. Turmeric

Turmeric is a spice that contains curcumin, a powerful anti-inflammatory compound. This spice can help reduce inflammation in the body and may help relieve pain and swelling associated with arthritis.

Add turmeric to your diet by using it as a spice in your cooking, or by taking a turmeric supplement.

5. Ginger

Ginger is another spice that has anti-inflammatory properties and can help reduce inflammation in the body. It may also help relieve pain associated with arthritis. Add ginger to your diet by using it as a spice in your cooking or by drinking ginger tea.

6. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that has anti-inflammatory properties. Lycopene can help reduce inflammation in the body and protect against chronic diseases such as cancer and heart disease.

Include tomatoes in your diet by adding them to salads, soups, or sauces.

7. Olive Oil

Olive oil is rich in monounsaturated fats, which have anti-inflammatory properties. These healthy fats can help reduce inflammation in the body and protect against chronic diseases. Use olive oil as a cooking oil or as a dressing for your salads.

8. Green Tea

Green tea is rich in polyphenols, which are antioxidants that have anti-inflammatory properties. These antioxidants can help reduce inflammation in the body and protect against chronic diseases. Drink green tea as a hot or iced beverage.

9. Pineapple

Pineapple is rich in bromelain, an enzyme that has anti-inflammatory properties. It can help reduce inflammation in the body and may help relieve pain associated with arthritis.

Add pineapple to your diet by eating it as a snack or adding it to smoothies.

10. Nuts

Nuts such as almonds, walnuts, and pistachios are rich in healthy fats, antioxidants, and fiber, which have anti-inflammatory properties. They can help reduce inflammation in the body and lower the risk of chronic diseases.

Eat nuts as a snack or add them to salads or oatmeal.

11. Avocado

Avocado is rich in healthy fats, fiber, and antioxidants, which have anti-inflammatory properties. They can help reduce inflammation in the body and promote heart health. Eat avocado as a spread on toast, add it to salads or as a topping for tacos.

12. Grapes

Grapes are rich in antioxidants, including resveratrol, which have anti-inflammatory properties. These antioxidants can help reduce inflammation in the body and protect against chronic diseases. Eat grapes as a snack or add them to salads or smoothies.

13. Broccoli

Broccoli is rich in sulforaphane, a compound that has anti-inflammatory properties. It can help reduce inflammation in the body and protect against chronic diseases. Eat broccoli as a side dish or add it to salads or stir-fries.

14. Beets

Beets are rich in betalains, antioxidants that have anti-inflammatory properties. These antioxidants can help reduce inflammation in the body and promote heart health. Eat beets as a side dish or add them to salads or smoothies.

15. Sweet Potatoes

Sweet potatoes are rich in beta-carotene, a nutrient that has anti-inflammatory properties. They can help reduce inflammation in the body and promote healthy skin and eyes. Eat sweet potatoes as a side dish or as a base for bowls or tacos.

16. Garlic

Garlic is rich in sulfur compounds, which have anti-inflammatory properties. These compounds can help reduce inflammation in the body and promote heart health.

Add garlic to your diet by using it as a spice in your cooking or by taking a garlic supplement.

17. Red Bell Peppers

Red bell peppers are rich in antioxidants, including vitamin C, which has anti-inflammatory properties. They can help reduce inflammation in the body and promote healthy skin and immune function.

Eat red bell peppers raw as a snack or in salads and stir-fries.

18. Cinnamon

Cinnamon is a spice that contains cinnamaldehyde, a compound that has anti-inflammatory properties. It can help reduce inflammation in the body and improve blood sugar control.

Add cinnamon to your diet by using it as a spice in your cooking or by sprinkling it on oatmeal or toast.

19. Turmeric

Add turmeric to your diet by using it as a spice in your cooking, or by taking a turmeric supplement.

20. Cherries

Cherries are rich in anthocyanins, antioxidants that have anti-inflammatory properties. They can help reduce inflammation in the body and may help relieve pain and swelling associated with arthritis.

Eat cherries as a snack or add them to smoothies and salads.

21. Onions

Onions are rich in quercetin, an antioxidant that has anti-inflammatory properties. It can help reduce inflammation in the body and protect against chronic diseases.

Add onions to your diet by using them as a flavor base in cooking or by adding them to salads or sandwiches.

22. Green Beans

Green beans are rich in flavonoids, antioxidants that have anti-inflammatory properties. They can help reduce inflammation in the body and promote healthy digestion. Eat green beans as a side dish or add them to salads and stir-fries.

23. Dark Chocolate

Dark chocolate is rich in flavonoids, antioxidants that have anti-inflammatory properties. They can help reduce inflammation in the body and promote heart health. Eat dark chocolate as a dessert or snack.

24. Oranges

Oranges are rich in vitamin C, an antioxidant that has anti-inflammatory properties. It can help reduce inflammation in the body and promote healthy skin and immune function. Eat oranges as a snack or drink them as a fresh juice.

25. Apples

Apples are rich in quercetin, an antioxidant that has anti-inflammatory properties. It can help reduce inflammation in the body and protect against chronic diseases. Eat apples as a snack or add them to salads and smoothies.

26. Oatmeal

Oatmeal is a whole grain that is rich in fiber, which has anti-inflammatory properties. It can help reduce inflammation in the body and promote healthy digestion. Eat oatmeal as a breakfast or snack.

27. Spinach

Spinach is a leafy green that is rich in antioxidants, vitamins, and minerals, which have anti-inflammatory properties. It can help reduce inflammation in the body and promote healthy skin and digestion.

Eat spinach as a side dish or add it to salads and smoothies.

28. Carrots

Carrots are rich in beta-carotene, a nutrient that has anti-inflammatory properties. It can help reduce inflammation in the body and protect against chronic diseases. Eat carrots as a snack or add them to salads and stir-fries.

29. Red Grapes

Red grapes are rich in resveratrol, an antioxidant that has anti-inflammatory properties. It can help reduce inflammation in the body and protect against chronic diseases. Eat red grapes as a snack or add them to smoothies and salads.

30. Mushrooms

Mushrooms are rich in polysaccharides, compounds that have anti-inflammatory properties. They can help reduce inflammation in the body and promote healthy immune function. Eat mushrooms as a side dish or add them to soups and stir-fries.

By including these 30 inflammation-fighting foods in your diet, you can help reduce inflammation in your body and promote better overall health.

Add these foods to your diet gradually, and talk to your doctor or a registered dietician if you have any concerns about your diet.