Inflammation is our body’s natural response to injury or infection, but when inflammation becomes chronic, it can lead to a range of health problems, from arthritis to heart disease.

While there are pharmaceutical drugs to treat inflammation, many people prefer to use natural remedies. Luckily, nature provides us with a range of herbs and spices that are packed with anti-inflammatory compounds.

1. Turmeric

Turmeric is a spice that is commonly used in Indian cuisine. It contains a compound called curcumin, which has powerful anti-inflammatory effects.

Curcumin is so effective at fighting inflammation that it has been shown to be as effective as some anti-inflammatory drugs, but without the harmful side effects.

One study published in the Journal of Alternative and Complementary Medicine found that turmeric extract was effective at reducing joint pain and swelling in people with osteoarthritis.

Another study published in the Journal of Clinical Psychopharmacology found that curcumin was effective at reducing anxiety and depression, both of which have been linked to inflammation.

2. Ginger

Ginger is another anti-inflammatory spice that is commonly used in traditional Ayurvedic medicine. It contains a compound called gingerol, which has been shown to have potent anti-inflammatory effects.

Studies have found that ginger is effective at reducing pain and inflammation in people with osteoarthritis and rheumatoid arthritis. One study published in the Journal of Pain found that ginger was as effective as ibuprofen in reducing menstrual pain.

3. Cinnamon

Cinnamon is a spice that is commonly used in baking and cooking. It contains a compound called cinnamaldehyde, which has been shown to have anti-inflammatory effects.

One study published in the Journal of Medicinal Food found that cinnamon extract was effective at reducing inflammation in people with type 2 diabetes.

Another study published in the European Journal of Applied Physiology found that taking cinnamon supplements was effective at reducing inflammation and improving muscle recovery after exercise.

4. Sage

Sage is a herb that is commonly used in Mediterranean cuisine. It contains a compound called rosmarinic acid, which has been shown to have anti-inflammatory effects.

Studies have found that sage is effective at reducing inflammation in people with asthma and allergies.

One study published in the Journal of Ethnopharmacology found that sage extract was effective at reducing inflammation in the brain, which has been linked to Alzheimer’s disease.

5. Rosemary

Rosemary is a herb that is commonly used in Mediterranean cuisine. It contains a compound called carnosic acid, which has been shown to have anti-inflammatory effects.

Studies have found that rosemary is effective at reducing inflammation and oxidative stress in the body.

One study published in the Journal of Medicinal Food found that taking rosemary supplements was effective at reducing inflammation in people with osteoarthritis. Another study published in the Journal of Agricultural and Food Chemistry found that rosemary extract was effective at reducing inflammation in the brain, which has been linked to depression.

6. Garlic

Garlic is a herb that is commonly used in cooking. It contains a compound called allicin, which has been shown to have anti-inflammatory effects.

One study published in the Journal of Nutrition found that garlic extract was effective at reducing inflammation in people with metabolic syndrome, a condition that increases the risk of heart disease and diabetes.

Another study published in the Journal of Agricultural and Food Chemistry found that taking garlic supplements was effective at reducing inflammation in people with ulcerative colitis, an inflammatory bowel disease.

7. Black pepper

Black pepper is a spice that is commonly used in cooking. It contains a compound called piperine, which has been shown to have anti-inflammatory effects.

Studies have found that black pepper is effective at reducing inflammation and oxidative stress in the body.

One study published in the Journal of Translational Medicine found that taking black pepper supplements was effective at reducing inflammation in people with osteoarthritis. Another study published in the Journal of Medicinal Food found that black pepper extract was effective at reducing inflammation in the brain, which has been linked to Alzheimer’s disease.