Nearly all "anti-inflammatory food" research measures circulating markers such as C-reactive protein. Whether moving those markers changes how anyone actually feels is usually untested.
Inflammatory markers such as CRP, IL-6 and TNF-α.
17 foods, grouped by the strongest rating any of its claims in this area reaches. Ratings describe the research, not the food. How ratings are decided.
Several human studies point the same way, with real caveats.
Olea europaea
Oil pressed mechanically from olives without heat or solvents, retaining the phenolic fraction that refining removes. Phenolic…
Inflammatory markers: Several trials report reductions in inflammatory markers such as C-reactive protein and IL-6 with olive-oil-rich diets, though the effect sizes are small and the trials rarely separate the oil from the rest of the dietary pattern.
Curcuma longa
The dried, ground rhizome of Curcuma longa, and the yellow base of most curry powders. The USDA entry is per 100 g of the dried…
Inflammatory markers: Meta-analyses report reductions in circulating C-reactive protein and interleukin-6 with curcumin supplementation. These are concentrated extract doses rather than the spice, heterogeneity between trials is high, and whether shifting these markers corresponds to anyone feeling different is untested.
Early human work, or mostly lab and animal research.
Brassica oleracea var. italica
The immature flower heads and stalks of a cultivated Brassica oleracea. It is the most-studied source of glucoraphanin, the…
Inflammatory markers: Some trials of broccoli or broccoli sprout preparations report lower C-reactive protein or related markers. Trials are small, doses vary enormously between food and extract, and results are not consistent.
Brassica oleracea var. gemmifera
Small axillary buds that grow along a thick stalk, another cultivar of Brassica oleracea. Modern varieties have been bred for…
Inflammatory markers: Evidence is limited for an effect on inflammatory markers. Studies of cruciferous vegetables as a group report small changes in C-reactive protein, with wide variation between trials and little data on sprouts alone.
Elettaria cardamomum
The dried seed pods of Elettaria cardamomum, used whole or as ground seed in baking, curries and coffee. The USDA entry is per…
Inflammatory markers: Some trials of cardamom powder report reductions in C-reactive protein and other inflammatory markers. The trials are few and small, and marker changes have not been linked to any outcome people would notice.
Linum usitatissimum
Cold-pressed oil from flaxseed and the most concentrated common dietary source of the plant omega-3 ALA. Pressing leaves the…
Inflammatory markers: Evidence is limited and mixed. Some trials report small reductions in C-reactive protein with ALA-rich oils, while pooled analyses often find no clear effect.
Ananas comosus
A tropical bromeliad whose edible fruit is formed from many fused berries around a fibrous core. Notable for bromelain, a group…
Inflammatory markers: Bromelain supplements have been studied for inflammatory markers with mixed results. The doses used are far above what eating the fruit supplies, and much of the enzyme is broken down in digestion.
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
Inflammatory markers: Some trials report reductions in C-reactive protein and other inflammatory markers with sesame supplementation, mostly in people with osteoarthritis or metabolic disease, and the trials are small.
Fragaria x ananassa
The aggregate fruit of a low-growing Rosaceae plant, with the seeds carried on the outside. Sold fresh year-round and frozen,…
Inflammatory markers: Evidence is limited for an effect on inflammatory markers. Some trials report lower C-reactive protein or interleukin-6 after several weeks of concentrated strawberry powder, while others find no change.
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
Inflammatory markers: Evidence is limited and mixed. Some observational work associates seed intake with lower inflammatory markers, but trials isolating sunflower seeds are lacking.
Salmo salar
An anadromous fish that feeds at sea and returns to fresh water to spawn. Its pink flesh comes from astaxanthin accumulated…
Inflammatory markers: Some trials report reductions in circulating inflammatory markers such as C-reactive protein with higher oily fish or omega-3 intake. Effects are small, results are inconsistent across studies, and it is unclear whether they translate into anything a person would notice.
Not enough human research to say anything useful yet.
Piper nigrum
The dried unripe fruit of the Piper nigrum vine, used whole or ground. The USDA entry is per 100 g of ground pepper, whereas a…
Inflammatory markers: Piperine reduces inflammatory signalling in cell and animal models, which is where nearly all of this research sits. Human trials measuring inflammatory markers with black pepper or piperine alone are few and small, so there is not enough evidence to draw a conclusion.
Brassica oleracea var. botrytis
A cultivated Brassica oleracea grown for its dense head of undeveloped flower buds. Its mild flavour and low carbohydrate content…
Inflammatory markers: Cauliflower is often included in anti-inflammatory food lists on the strength of its glucosinolate content. Human trials measuring inflammatory markers after eating cauliflower have essentially not been done.
Apium graveolens
The fibrous leaf stalks of a cultivated umbellifer, eaten raw or used as an aromatic base in cooking. It is mostly water by…
Inflammatory markers: Claims that celery juice reduces inflammation rest on laboratory work with isolated apigenin and luteolin. Human trials measuring inflammatory markers after drinking or eating celery have not been done.
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
Inflammatory markers: There is not enough human research to support the anti-inflammatory claims made for hemp seeds. The available work is largely laboratory-based or uses concentrated extracts rather than the food.
Brassica oleracea var. sabellica
A loose-leaved cabbage that does not form a head, eaten raw in salads or cooked. Like other Brassica oleracea vegetables it…
Inflammatory markers: Kale is routinely described as anti-inflammatory. Human trials measuring inflammatory markers after eating kale are almost non-existent, so there is nothing dependable to report either way.
Juglans regia
The wrinkled kernel of the walnut tree, unusual among common nuts for being dominated by polyunsaturated rather than…
Inflammatory markers: Evidence is limited and mixed. Some trials report small reductions in inflammatory markers such as C-reactive protein with walnut-enriched diets, while others find no change.