4 Foods to Fight Inflammation

By: Dana Magee, RD, LD, CLT

There is no single diet with foods to fight inflammation, but there are several compounds in specific foods that can help alleviate symptoms! Below are some nutrients and herbs that help with inflammation, as well as arthritis, IBS, and asthma!


This has several health benefits, including anti-inflammatory and anti-arthritis properties. Curcumin also helps with IBS, pancreatitis, arthritis, and some forms of cancer.


  • Turmeric: best known natural source
  • Curry Powder
  • Mango Ginger


Contains very potent anti-inflammatory compounds called gingerols. As an added bonus, many store-bought teas also contain this compound!



Have been shown to reduce inflammation and treat or prevent chronic diseases such as arthritis, heart disease, and cancer. Since this compound is found in so many foods, it should be relatively easy to incorporate into your diet!

Sources of Omega-3:

  • Flaxseed
  • Fish
  • Fish oil
  • Brussel Sprouts
  • Kale
  • Mint
  • Oils: cod oil, canola oil, flaxseed oil, mustard oil, soybean oil, and walnut oil
  • May be Fortifed: eggs, margarine, milk, juice, soy milk, and yogurt


This is one of the polyunsaturated fatty acids. Omega-6 fatty acids have been found to help with treatment of rheumatoid arthritis, as well as atopic dermatitis.

Sources of Omega-6:

  • Vegetable oil: Safflower and sunflower
  • Nuts
  • Sunflower seeds
  • Poultry/Eggs

Note: Omega 6 to 3 ratio should be 1:1 to 4:1. Americans typically eat a ratio of 20:1.

Looking for a recipe to incorporate some of these compounds into your diet? Try this recipe for Slow Cooker Beef Stew 

For more help with changing your diet to alleviate symptoms, visit one of our registered dietitians by calling 301-474-2499 or click here.