When it comes to food, eating to fight inflammation is one of the healthiest things you can do. After all, chronic (aka long-term) inflammation can mess with your immunity and increase the risk of serious conditions, including cancer, diabetes, and heart disease. And while fresh foods like fruits and vegetables are often revered for their anti-inflammatory effects, they’re not your only option. There are many shelf-stable pantry ingredients that can lend a hand, too.
In fact, stocking your pantry with inflammation-busting ingredients can make it easier to keep your inflammatory levels in check. Read on for the best anti-inflammatory pantry staples, plus why they’re so good for you and how to use them at home, according to dietitians.
- Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at University of South Florida
- Susan Greeley, MS, RDN, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City
Tinned Fish
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Tinned fish, aka canned fish, is equal parts convenient, delicious, and versatile. It’s also an excellent source of omega-3 fatty acids, which are healthy fats with anti-inflammatory properties. Additionally, tinned fish is “rich in vitamin D, a key nutrient for immune regulation and inflammation control,” notes Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at University of South Florida. To enjoy tinned fish at home, take a tip from Wright and toss it into salads and grain bowls for an anti-inflammatory, protein-rich boost. You can also turn canned salmon or tuna into burgers, and pair them with bread or whole grains. Looking for a lighter snack? Wright suggests mixing tinned fish with mustard, herbs, and Greek yogurt for a flavorful spread. Serve with toast, crackers, or sliced vegetables.
Olive Oil
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“Olive oil, especially extra-virgin olive oil, is rich in oleocanthal—a natural compound that acts similarly to ibuprofen in reducing inflammation,” shares Wright. It’s also packed with monounsaturated (“good”) fats and polyphenols, which help decrease oxidative stress and support brain and heart health, she adds. To reap these olive oil benefits, stir the ingredient into soups or hummus for a smooth, flavorful finish, notes Wright. Alternatively, you can “drizzle extra-virgin olive oil over salads, roasted vegetables, or whole grains,” she continues. Olive oil also makes a wonderful base for homemade dressing, such as maple vinaigrette, or simply mixed with balsamic vinegar for a satisfying bread dip, per Wright.
Lentils
Stock your kitchen with dried or canned lentils, another anti-inflammatory pantry staple. “There are many types of lentils of varying colors,” shares Susan Greeley, MS, RDN, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City. “Each one contains slightly different phytonutrients, or plant chemical compounds that regulate the body’s inflammatory response,” she adds. Lentils also provide plant-based protein and fiber, making them ideal for increasing fullness and adding bulk to recipes. The best part? Compared to other legumes, lentils are more easily digested and cause fewer digestive effects (think gas and constipation), according to Greeley. Toss lentils into soups, stews, salads, or pasta dishes for a punch of protein, or form them into hearty vegetable burgers.
Dark Chocolate
If you have a sweet tooth, be sure to add a bar (or two!) of dark chocolate to your pantry. It contains flavonoids—or compounds that help reduce inflammatory stress responses in the body, according to Greeley. The treat also contains polyphenols, which benefit gut bacteria, a key component of controlling inflammation. Try adding chunks of dark chocolate to your morning oatmeal, or melting it in warm milk for a luscious hot chocolate drink.
Turmeric
As far as anti-inflammatory pantry staples go, you can’t go wrong with turmeric. The spice contains curcumin, a compound that can fight inflammation in the body. In fact, it’s so good at reducing inflammation that it can protect the gut and lower the risk of inflammatory digestive conditions, making it one of the best spices for gut health. To enhance the effects of turmeric, pair it black pepper, suggests Wright. Black pepper contains piperine—a compound that increases the absorption of curcumin. Add turmeric to soups, stews, or curries for warmth or depth of flavor, or blend it into smoothies, per Wright. Another popular way to eat the spice is to make turmeric tea or golden milk—a caffeine-free latte made of turmeric, warm milk, and cinnamon.
Green Tea
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“Green tea is loaded with catechins, especially epigallocatechin gallate, which have powerful anti-inflammatory and antioxidant properties,” shares Wright. In fact, regularly sipping on tea is linked to lower inflammation, as well as better heart and brain health, Wright adds. Enjoy it hot or cold, or blend cold green tea into smoothies for a refreshing twist. Alternatively, stir matcha powder (a type of powdered green tea) into oatmeal, yogurt, or baked goods for a nutrient boost, per Wright.
Chickpeas
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“Chickpeas are rich in fiber, which supports gut health and lowers inflammatory markers,” shares Wright. “They also contain plant-based protein and polyphenols that help combat oxidative stress and promote overall wellness,” she adds. What’s more, you can buy chickpeas dried or canned, so you have options in terms of convenience. Canned chickpeas are particularly easy to prepare; simply drain and rinse before using. Blend them with garlic, lemon, and tahini for a creamy hummus, or “toss [chickpeas] into salads, soups, or stir-fries for added protein and fiber,” says Wright. Craving a crunchy snack? Roast chickpeas with olive oil and the spices of your choice.
Quinoa
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According to Greeley, quinoa contains quercetin, a type of flavonoid with inflammation-busting abilities. The grain (technically a seed) is also a source of gut-friendly fiber and complete protein, meaning it contains all of the amino acids (i.e., building blocks of protein) your body needs. “Cook up quinoa to add to salad, such as a kale salad, with chopped apple,” recommends Greeley. Quinoa can also be enjoyed for breakfast (like oatmeal), or incorporated into trail mix, soups, or stews.
Almonds
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While all nuts provide anti-inflammatory benefits, almonds are particularly noteworthy. “Almonds provide vitamin E, a potent antioxidant that helps protect cells from damage and reduce inflammation,” explains Wright. “They’re also a great source of healthy fats and magnesium, which plays a role in controlling inflammatory responses,” she adds. Try sprinkling sliced almonds over oatmeal, yogurt, or salads, or blend them to make homemade almond butter, suggests Wright. You can also coat proteins, like fish or chicken, with crushed almonds for a nutty and crunchy touch.
Canned Tomatoes
“Canned tomatoes contain the carotenoid called lycopene, which has been shown to have strong antioxidant and anti-inflammatory actions,” says Greeley. In fact, the content of lycopene is higher in canned tomatoes vs. fresh, as the cooking process concentrates the compound. There are so many canned tomato recipes to choose from, from classic pasta sauce or chili, to tomato soup or shakshuka.
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