Inflammation is a natural part of the body’s defense system, helping protect us from injury and infection. But when inflammation becomes chronic, it may contribute to a range of health concerns. Fortunately, everyday habits—including what we eat—can help support a healthy inflammatory response. Here are five foods worth adding to your grocery list.

1. Fatty Fish

Salmon, sardines, mackerel and other fatty fish are among the best dietary sources of the omega-3 fatty acids EPA and DHA.

Omega-3s have been widely studied for their role in cardiovascular health as well as the body’s normal inflammatory processes. Research has also explored their potential benefits for people living with inflammatory joint conditions.

Fatty fish provide another important benefit as we get older: high-quality protein, which helps support the maintenance of muscle mass.

Try incorporating fish into meals a couple of times per week. It doesn’t have to be complicated. Grilled or baked salmon works well with vegetables and whole grains, while canned salmon or sardines can be convenient additions to salads, sandwiches and grain bowls.

2. Tart Cherries

That deep red-purple color in tart cherries isn't just pretty—it comes partly from plant compounds called anthocyanins.

Anthocyanins belong to a larger family of compounds called polyphenols, which have antioxidant properties and are being studied for their effects on oxidative stress and inflammatory pathways.

Tart cherries have received particular research attention in connection with gout, and studies have also examined tart cherry juice and markers associated with inflammation.

Fresh cherries aren't always easy to find year-round, but frozen tart cherries can be added to smoothies, oatmeal or yogurt. Dried cherries are another convenient option—just check the label for added sugars.

If choosing tart cherry juice, look for 100% juice rather than a sweetened cherry-flavored drink.

3. Extra-Virgin Olive Oil

There’s a reason extra-virgin olive oil is a staple of the Mediterranean diet.

In addition to heart-healthy monounsaturated fats, extra-virgin olive oil contains naturally occurring plant compounds called polyphenols.

One particularly interesting compound is oleocanthal, which researchers have studied for its effects on pathways involved in the body's inflammatory response.

Extra-virgin olive oil is also remarkably easy to work into an everyday diet.

Use it to make salad dressing, drizzle it over roasted vegetables, stir it into soups, add it to hummus or other dips, or pair it with herbs for dipping whole-grain bread.

Small habits like these can make a nutrient-rich eating pattern much easier to maintain.

4. Leafy Green Vegetables

Spinach, kale, collard greens, Swiss chard, arugula and other leafy vegetables pack a surprising amount of nutrition into every serving.

Depending on the variety, leafy greens can provide nutrients and plant compounds including:

• Fiber
• Folate
• Magnesium
• Vitamins C, E and K
• Carotenoids
• Polyphenols

These nutrients and compounds support numerous functions throughout the body, while fiber plays an especially important role in digestive and gut health.

That may matter for inflammation, too. The trillions of microorganisms living in the digestive tract interact closely with the immune system, and dietary fiber helps support beneficial gut bacteria.

And you certainly don't have to live on salads.

Try adding spinach to scrambled eggs, blending greens into smoothies, stirring kale or chard into soup, sautéing greens with olive oil and garlic, or adding arugula to sandwiches and wraps.

5. Walnuts and Flaxseeds

Fish isn't the only way to add omega-3 fats to your diet.

Walnuts and flaxseeds contain alpha-linolenic acid (ALA), an essential plant-based omega-3 fatty acid.

They also provide other nutrients and beneficial plant compounds. Walnuts contain fiber and polyphenols, while flaxseeds are particularly well known for compounds called lignans.

One important tip: choose ground flaxseed rather than relying exclusively on whole flaxseeds. Grinding makes it easier for the body to access many of the nutrients inside the seed.

Both walnuts and ground flaxseed are incredibly easy to add to foods you're already eating.

Sprinkle them over oatmeal or yogurt, blend them into smoothies, add them to baked goods or salads, or simply grab a small handful of walnuts for a snack.

What Makes a Food “Anti-Inflammatory”?

There isn't a single ingredient that can switch inflammation off.

Instead, foods associated with healthier inflammatory patterns tend to share several characteristics. They're often minimally processed and rich in nutrients such as fiber, unsaturated fats, antioxidants and naturally occurring plant compounds.

That means an anti-inflammatory eating pattern may include plenty of:

Fruits and vegetables: Especially a variety of colorful produce.

Whole grains and legumes: Foods such as oats, brown rice, lentils, beans and chickpeas provide valuable fiber and nutrients.

Nuts and seeds: These supply healthy fats, fiber and numerous plant compounds.

Healthy unsaturated fats: Foods such as olive oil, avocados, nuts, seeds and fatty fish can take the place of some foods higher in saturated fats.

Herbs and spices: They don't just add flavor. Many are also rich in naturally occurring plant compounds.

At the same time, it can be helpful to limit foods that contribute large amounts of added sugar, refined carbohydrates and highly processed ingredients to the diet.

The Bigger Picture Matters Most

Perhaps the most important thing to remember is that no single food determines whether a diet is healthy or unhealthy.

Eating salmon once a week won't cancel out everything else you eat, just as enjoying dessert occasionally doesn't make an otherwise nutritious diet unhealthy.

What matters most is the overall pattern.

A Mediterranean-style approach is one good example because it naturally brings many of these foods together: vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil and fish.

And that makes healthy eating much less about finding the latest superfood and more about something far more practical—consistently giving your body a wide variety of nutritious foods.

You don't need to overhaul your diet overnight, either.

Add some spinach to breakfast. Sprinkle ground flaxseed over oatmeal. Swap a creamy dressing for one made with extra-virgin olive oil. Have salmon for dinner. Keep walnuts around for an easy snack.

Those small choices can add up—and they're much easier to stick with than chasing a perfect diet.

This article is for general educational purposes and is not a substitute for individualized medical or nutritional advice. People with inflammatory or other medical conditions should discuss significant dietary changes with their healthcare provider.

Yes — this is the format I’d use going forward for the Shopify posts: short opening paragraphs, clear H2 headings, and a horizontal break between every major section. It makes the longer health articles much easier to read on mobile too.