The Best Anti-Inflammatory Food to Eat—and What to Pair It With

If you want one food to put on your shopping list, choose salmon. It provides omega-3 fats that support a healthy inflammatory response, along with protein that makes it easy to build a satisfying meal. No single food can prevent or treat inflammation on its own, but salmon is a practical choice to eat regularly.

Fresh, frozen, and canned salmon can all work. For a simple dinner, bake a fillet until it reaches 145°F, then serve it with vegetables and a whole grain. Canned salmon is convenient for a lunch salad; choose a lower-sodium option if you are watching your salt intake. If you have a fish allergy, skip salmon rather than trying to make it fit your routine.

Berries, leafy greens, and other colorful fruits and vegetables bring fiber and plant compounds to your meals. Pair salmon with spinach and roasted peppers, or add a cup of berries to breakfast. You do not need an elaborate recipe: keeping washed produce ready makes it easier to eat a variety of plants throughout the week.

Extra-virgin olive oil, walnuts, and other nuts can help round out an anti-inflammatory eating pattern. Use olive oil for a salad dressing or to finish cooked vegetables, and choose a small handful of unsalted nuts as a snack. These foods are calorie-dense, so use portions that suit your appetite and overall needs rather than adding them to every dish.

Eating salmon once will matter less than what you eat most days. Build meals around vegetables, fruit, whole grains, beans, and healthy fats, while having sugary drinks and highly processed meats less often. If salmon is not for you, sardines or trout offer a similar fish-based option; beans and lentils make useful plant-based meals. For more meal-planning ideas, visit our guide to anti-inflammatory foods.