10 anti-inflammatory foods to feel better, support your gut and cut your risk of disease

1. Berries

A handful of berries a day can do more for inflammation than most supplements. Their power comes from anthocyanins, the pigments that give them their deep blue, purple and red colours. These compounds lower inflammatory messengers like CRP and TNF-α. Studies using one to two cups of blueberries or blackcurrants a day showed healthier blood vessels and a lower risk of heart disease. I keep frozen berries in the freezer for oats and yoghurt, and when they’re in season, I eat them fresh as a snack or dessert.

2. Dark leafy greens

Spinach, kale, rocket and chard are like nature’s multivitamin. They’re rich in carotenoids such as lutein, which help shield cells from oxidative stress. Just 80 grams a day, about two handfuls, was linked to slower brain ageing in one long-term study, the equivalent of being 11 years younger. Around the world, every culture has a daily green on the plate, from Indian saag to Kenyan sukuma wiki. I throw them into smoothies, sauté them with garlic, or add them to soups and stir-fries.

3. Sprouts

Sprouts are tiny plants at their most powerful stage. Broccoli sprouts in particular are rich in sulforaphane, which activates your body’s detoxification pathways. In one trial, 30 grams of broccoli sprouts a day dropped inflammatory markers by up to 59% after 10 weeks. You can grow them on your kitchen counter in five days. I pile them on avocado toast, grain bowls or salads for crunch and potency.

4. Extra virgin olive oil

Olive oil is more than cooking fat, it’s liquid anti-inflammatory. The polyphenols, especially oleocanthal, work on the same pathway as ibuprofen to lower inflammatory messengers. Just half a tablespoon a day has been linked to a 28% lower risk of dying from dementia-related causes. But quality is key. Go for cold-pressed oil in a dark glass bottle, check the harvest date and taste for that peppery hit at the back of your throat. I use two to three tablespoons a day, drizzled on vegetables, soups or salads.

5. Nuts

Nuts often get a bad rap because they’re high in calories, but these are nutrient-dense calories your body thrives on. A daily handful, around 28 grams, is linked to lower inflammation and almost 20% lower risk of heart disease. Each nut has its strength, so I mix them. I keep a jar on the counter and grab a handful most days, or scatter them on oats and salads.

6. Seeds

Seeds are tiny capsules of plant protein, fibre and polyphenols. Flax is especially powerful. Just 10–30 grams a day can lower CRP and TNF-α. Sesame seeds contain sesamin, which protects blood vessels. Even sunflower seeds bring vitamin E and healthy fats. I add ground flax to oats, tahini to dressings and sesame seeds to stir-fries. You only need a tablespoon or two daily to get benefits.

7. Legumes

Beans and lentils are one of the best everyday anti-inflammatory foods. Their fibre feeds gut microbes, which produce short-chain fatty acids that strengthen the gut barrier. They also keep blood sugars steady and are rich in polyphenols. Eating about 400 grams a week, or 60 grams a day, is linked to a lower risk of cancer and heart disease. I stir chickpeas into salads, blend beans into dips or swap half the meat in pasta sauce for lentils.

8. Wholegrains

Wholegrains often get written off as 'just carbs', but they're great sources of fibre and plant compounds that help lower inflammation. The colourful ones are extra special. In one study, pasta made with red sorghum increased antioxidant defences compared to wheat or white sorghum. But any wholegrain is great. Buckwheat is rich in rutin, a flavonoid that helps protect blood vessels, while black rice contains anthocyanins, the same compounds that give berries their colour and anti-inflammatory power. Swapping white rice for buckwheat, quinoa or whatever wholegrain you have is such an easy way to lower inflammation without really changing your meal.

9. Spices

We only use a little, but spices are concentrated sources of anti-inflammatory compounds. Gingerols in ginger lower CRP and TNF-α. Curcumin in turmeric has been shown to ease pain as well as mild doses of ibuprofen. And nigella seeds, used for centuries in Middle Eastern cooking, have strong evidence for lowering inflammation in clinical trials. You only need about a teaspoon a day. I grate ginger into stir-fries, stir turmeric into scrambled eggs and add nigella to dressings. Again, quality is key. Buy whole spices when you can and grind them fresh to preserve the polyphenols.

10. Anti-inflammatory drinks

It’s not just about what you eat. Drinks high in polyphenols are another great way to add more anti-inflammatory benefits to your day. For example, green tea and matcha are rich in EGCG, shown to lower CRP and improve blood vessel function. Cacao brings flavanols that support blood flow. And coffee, when made with good-quality beans, provides chlorogenic acids that reduce oxidative stress. The only catch is avoiding added sugar. I make these at home and rotate them through the week.

My shortcut: BBGS

If this list feels a bit long, I use a simple shortcut I call BBGS. That’s berries, beans, greens and seeds (and nuts). If I get those in most days, I know I’m covering my anti-inflammatory base. It doesn’t have to be at every meal. Just weaving them in regularly builds up over time, and that consistency is what really makes the difference.