Discover the top 10 science-backed, anti-inflammatory foods that support gut health, reduce inflammation, and nourish your microbiome.
Content Outline
- Introduction: Why inflammation matters for gut health
- What makes a food anti-inflammatory?
- The top 10 anti-inflammatory foods
Introduction: Why inflammation matters for gut health
Inflammation is an important tool in your immune system’s armoury, and is a critical way your body protects itself from harm1. There are two types of inflammation: acute and chronic. Acute inflammation, like a cut which becomes red, swollen, and painful, can contribute to the healing process and is usually short-lived, lasting from a few hours to several days. Chronic inflammation, on the other hand, can lead to long-term damage, particularly in the gut, where it can cause symptoms, like diarrhoea or constipation.
Your gut microbiota massively impacts gut health, and inflammation is a known driver of conditions, such as a leaky gut, ulcerative colitis and celiac disease. Inflammation is also associated with common issues such as obesity, metabolic disease, and insulin resistance, impacting your digestive health, the absorption of key nutrients, and the development of chronic disease.
Your diet can play a crucial role in reducing or worsening inflammation in the gut, and there are several foods and their components, such as antioxidants, polyphenols, fiber and omega-3 fatty acids, that can help to calm it. In turn, foods that are high in fat, low in fiber and are overly processed can harm your gut lining, worsening inflammation. Here, we explore our top 10 anti-inflammatory foods that can not only keep inflammation at bay but also support a healthy, balanced gut environment.
What makes a food anti-inflammatory?
Food not only provides nutrition, but it also contains compounds that directly influence the immune system, sustain the gut microbiome, and even contribute to cognitive function. Some of the key components found in anti-inflammatory foods include:
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Antioxidants – help to neutralize free radicals, preventing oxidative stress, and inflammation
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Polyphenols – naturally occurring compounds found in plants, including flavonoids, that can modulate the immune system and reduce oxidative stress
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Omega-3 fatty acids – support gut barrier function, heart health, and reduce inflammation
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Prebiotic fiber – provides sustenance for the beneficial microbes residing in your gut
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Probiotics – live bacteria that can contribute to overall gut health or restore the gut microbiota, common types include Bifidobacteria and Lactobacillus
The top 10 anti-inflammatory foods
Not all foods are created equal when it comes to their anti-inflammatory benefits. Some ingredients offer powerful compounds that actively reduce inflammatory responses, particularly in the gut. Below, we discuss 10 of the most effective anti-inflammatory foods that are backed by science and easy to incorporate into your daily diet.
Figure 1. Oily fish, leafy green vegetables, berries, fermented foods, pomegranate, nuts and seeds, turmeric, ginger, green tea, HMOs.
1. Oily fish
Oily fish, like salmon, mackerel, and sardines, not only taste delicious but are some of the most potent anti-inflammatory foods available. They’re rich in omega-3 fatty acids, especially eicosapentaenoic (EPA) acid and docosahexaenoic (DHA) acid.
Omega-3s lower the production of pro-inflammatory molecules like interleukin-6 and tumor necrosis factor-alpha (TNF-α)1, compounds that are often elevated in chronic conditions, like inflammatory bowel disease (IBD)2. Fatty fish is a major constituent of the Mediterranean Diet, which is associated with a lower risk of heart disease3. Eating 175g of oily fish per week can lower the risk of severe heart disease and death in those already diagnosed4.
2. Leafy green vegetables
Leafy green vegetables, like spinach, kale, arugula, and collard greens, are all highly anti-inflammatory. They’re packed with antioxidants, including beta-carotene and flavonoids, and vitamins, such as A, C and K. They are also high in fiber, contain omega-3 fatty acids, specifically alpha-linoleic acid (ALA), and magnesium, known to regulate inflammation.
The powerful combination of anti-inflammatory compounds, vitamins, and minerals in leafy green veggies neutralize free radicals and protects your cells from damage. Vitamins A, C, and K also promote healthy vision, immunity, good bone health, and cell growth. Alongside all of these benefits, a diet that is high in fiber is associated with a lower risk of all cancers, cardiovascular and respiratory diseases and a reduction in all-cause mortality5.
3. Berries
Berries, including strawberries, cranberries, blueberries, blackberries, and raspberries, are another rich source of powerful antioxidants. Anthocyanins are the antioxidants present in berries, responsible for their vibrant colours of blue, purple, and red, but they also neutralize free radicals, combatting oxidative stress and preventing a cascade of inflammatory responses.
Anthocyanins are examples of polyphenols. Since being in a prolonged state of inflammation contributes to the development of a multitude of chronic diseases, including cardiovascular, Alzheimer's, and type 2 diabetes6, eating foods like berries could have a powerful, protective benefit. One study has shown that swapping three servings of fruit juice per week with three servings of whole fruits, especially blueberries, grapes (rich in flavonoids), and apples (high polyphenol content, including quercetin), lowers the risk of type 2 diabetes by 7%7.
4. Fermented foods
Fermented foods, such as kimchi, kefir, sauerkraut, miso and kombucha, are rich in probiotics, live bacteria that promote a healthy and balanced microbiome. When your microbiota is in balance, it’s associated with a strong intestinal barrier and reduced immune activation, limiting the risk of a leaky gut8.
Probiotics can reduce inflammation via a variety of mechanisms, especially in the gut. They influence vitamin D metabolism to strengthen the intestinal barrier and regulate9. They also restore balance in the gut, promote the production of anti-inflammatory chemical messengers, and boost the production of short-chain fatty acids (SCFAs), all of which are crucial for colonic health and may prevent and treat inflammatory bowel disease.
5. Pomegranate
Pomegranate seeds and juice are rich in polyphenols, particularly ellagitannins, bioactive compounds that have been shown to have anticancer and anti-aging benefits10. The antioxidant potential of pomegranate shouldn’t be underestimated, with research showing that the antioxidant activity of pomegranate juice is three times higher than red wine and green tea11.
In the gut, bacteria can metabolize pomegranate ellagitannins into urolithin A, a potent compound that enhances mitochondrial function and mitigates aging by promoting longevity and reducing the risk of age-related chronic conditions12.
6. Nuts and seeds
Nuts and seeds pack a nutrient-dense punch, combining a triad of healthy fats, fiber, and, of course, polyphenols. Walnuts and flaxseeds, in particular, are an excellent source of ALA, a plant-based source of omega-3, and can lower diastolic blood pressure and improve endothelial function by 34%13. Walnuts are also a rich source of ellagitannins that can be converted into urolithin A in the gut14.
7. Turmeric
With its vibrant colour and earthy flavour, turmeric is a staple in many dishes, especially curries, but it also has hidden health benefits. The spice contains curcumin that’s been shown to help manage inflammatory conditions, high blood fat levels, and even anxiety. It’s also used to manage exercise-induced inflammation and muscle soreness, speeding up the recovery process15, and enabling you to continue building muscle strength.
Curcumin inhibits inflammatory pathways, including NF-kB, which plays a significant role in cancer development. Non-steroidal anti-inflammatory drugs, like ibuprofen and aspirin, have been shown to suppress these pathways. However, research shows that curcumin, amongst other natural compounds, has a more potent anti-inflammatory and anti-cancer effect16.
Top tip: Pair turmeric with black pepper to enhance the bioavailability and absorption of curcumin.
8. Ginger
Ginger has a soothing effect on the digestive tract and is a go-to for many to relieve symptoms like nausea and bloating. It’s also brimming with gingerols and shogaols that are known to limit inflammation.
A 2022 study demonstrated that ginger’s bioactive compounds can prevent neurodegenerative conditions such as Alzheimer’s and Parkinson’s17. Ongoing research suggests that ginger’s anti-inflammatory properties can relieve the pain and inflammation associated with arthritis, including osteoarthritis.
9. Green tea
Green tea is packed with the polyphenol epigallocatechin gallate (EGCG) that’s known for its potent anti-inflammatory and antioxidant effects. Animal studies have shown that EGCG can reduce ulcerative colitis severity by targeting the NF-KB pathway18.
Green tea also contains catechins that can reduce inflammation throughout the body. It neutralizes free radicals, protecting the brain from oxidative damage, and it even has anti-cancer benefits. Why not swap your morning coffee for a cup of green tea?
10. Human milk oligosaccharides
Although not technically a conventional food for adults, we couldn’t write an article without talking about human milk oligosaccharides (HMOs). HMOs, like 2’ fucosyllactose, are specialized prebiotic compounds that are a natural constituent in human breast milk and are readily available from Layer Origin in supplement form.
Humans cannot digest HMOs, so instead they selectively feed the beneficial bacteria in your gut, particularly Bifidobacteria and Akkermansia, which, in turn, produce SCFAs that limit inflammation and strengthen the gut lining to promote a healthy gut. Growing research shows that HMOs are important immune modulators, can support cognitive health, and curb inflammaging.
Summary
Inflammation is a major driver of many modern chronic conditions, but your diet also has a role to play. By making small, consistent changes to include more anti-inflammatory foods, you can support a healthier gut ecosystem, reduce digestive discomfort, and promote a greater sense of wellbeing.
Improving your diet isn’t about restricting the things you enjoy, but making small swaps, like one cup of coffee or tea for green tea, adding ginger to smoothies, turmeric to a curry, swapping a bag of crisps for a handful of nuts and seeds, or adding a scoop of SuperHMO mix to your morning porridge, are all positive steps to curbing the effects of inflammation.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
