You can purchase them from health food stores and online. Taking it with black pepper greatly increases how much curcumin you absorb. Cardamom Elettaria cardamomum is a spice native to Southeast Asia. It has a complex sweet, spicy flavor.

Research suggests that taking cardamom supplements may reduce inflammatory markers such as CRP, IL-6, TNF-α, and MDA.

An 8-week study in 80 people with prediabetes found that taking 3 grams of cardamom daily significantly reduced inflammatory markers, such as hs-CRP, IL-6, and MDA, compared with a placebo Similarly, a week study gave 87 people with nonalcoholic fatty liver disease NAFLD either 3 grams of cardamom daily or a placebo Those who took the cardamom had significantly reduced levels of the inflammatory markers hs-CRP, TNF-α, and IL Taking cardamom also reduced the degree of fatty liver disease The rich, complex flavor of cardamom makes it an excellent addition to curries and stews.

The spice is also available as a supplement in powder or capsule form. Cardamom appears to increase antioxidant status and decrease markers of inflammation in the body. Black pepper Piper nigrum L.

Traditionally, people used black pepper to treat certain health conditions, such as asthma, diarrhea, and many other gastric ailments Research suggests that black pepper and its main active compound piperine may play a role in reducing inflammation in the body 27 , In animals with arthritis, piperine helped reduce joint swelling and inflammation markers, such as IL-1β, TNF-α, and prostaglandin E 2 PGE2 29 , In both mice with asthma and seasonal allergies, piperine helped reduce redness, the frequency of sneezing, various inflammatory markers like IL-6 and IL-1β, as well as the antibody immunoglobulin E IgE 31 , However, limited human research has been conducted on the anti-inflammatory properties of black pepper.

Scientists need to do more research to explore its effects. Black pepper is widely available and easy to add to your diet. Try seasoning your cooking with a dash of ground black pepper. It pairs nicely with veggies, meat, fish, poultry, and pasta dishes. Test-tube and animal research suggests that black pepper and piperine, one of its active compounds, may reduce signs of inflammation.

Still, more human research is needed to investigate these effects. Ginseng is a plant people have used in Asia for thousands of years, treasuring it for its medicinal properties. The two most popular ginseng types are Asian ginseng Panax ginseng and American ginseng Panax quinquefolius.

They vary in their effects and amounts of active compounds. Asian ginseng is reportedly more invigorating, while American ginseng is thought to be more relaxing Ginseng has been associated with many health benefits, mainly due to its active compounds called ginsenosides.

Their effects include reducing signs of inflammation in the body An analysis of 9 studies looked at participants with elevated blood levels of the inflammatory marker CRP. Those who took —4, mg of ginseng per day over 4— Similarly, another analysis of 7 studies including people found that taking 1,—3, mg of ginseng daily over 3—32 weeks significantly reduced inflammatory markers, including IL-6 and TNF-α Ginseng is easy to add to your diet.

You can stew its roots into a tea or add them to recipes such as soups or stir-fries. Alternatively, you can take ginseng extract as a supplement. Ginseng and its active compounds called ginsenosides appear to reduce inflammatory markers. Asian ginseng and American ginseng may have different effects.

Green tea Camellia sinensis L. is a popular herbal tea that people often tout for its health benefits. This plant is packed with healthy compounds called polyphenols, particularly epigallocatechingallate EGCG.

Studies have linked these compounds to benefits for the brain and heart. They may also help people lose body fat and reduce inflammation 37 , 38 , One study followed people with ulcerative colitis who did not respond well to conventional treatments.

Green tea leaves are widely available and easy to brew into a delicious tea. Alternatively, you could also try purchasing matcha powder or green tea extract supplements. Rosemary Rosmarinus officinalis is a delicious, fragrant herb native to the Mediterranean.

Research suggests that rosemary may help reduce inflammation. Holy basil helps relieve headaches and sinus pressure, supports dental health, and protects the health of your heart. Extracts from kava root have anti-inflammatory properties that help promote immune system function.

Research suggests that kava is able to improve inflammatory conditions , like rheumatoid arthritis, because of its impressive compounds.

Lemon balm is an herb in the mint family that works as a powerful antioxidant and anti-inflammatory agent. It can help reduce chronic inflammation and protect against disease, while relieving pain.

It also works to soothe digestive problems and headaches. Lemon balm can be added to foods, taken in supplement form and consumed as a tea. Licorice root is another adaptogenic herb that has been used for its anti-inflammatory properties for centuries.

Studies indicate that its anti-inflammation potential comes from the flavonoid content, in addition to its coumarins and stilbenoids. It has been considered a precious plant for over 2, years in folk medicines. The list of oregano benefits is long and includes its ability to treat respiratory issues, ease indigestion and fight infections.

Essential oils of oregano have the ability to benefit chronic inflammation, arthritis, atherosclerosis and diabetes. Research indicates that the herb works to promote health by preventing oxidative stress-related diseases, and it has a history of being used for reducing inflammation in folk medicine.

The phytonutrient and antioxidant content in passion flower is able to attenuate inflammation and decrease fluid buildup, which has been shown in animal studies on using the herb for swelling.

Along with its anti-inflammatory effects, passion flower is also used to reduce anxiety and even lower blood pressure. Rhodiola is a natural anti-inflammatory herb that helps increase energy and athletic performance, reduce cortisol levels, and improve brain function.

Research proposes that its anti-inflammatory effects allow the herb to aid rapid muscle recovery and improve endurance. Rhodiola is gaining popularity and can be found in capsule or tablet form, usually combined with other energy-boosting herbs.

Rosemary is a plant that belongs to the mint family. The herb can help boost memory and focus and can be used topically to relieve pain and stimulate hair growth. Research shows that rosemary extract can even help attenuate brain inflammation and boost cognitive health with its antioxidant compounds.

The sage or Salvia plant species has been used in traditional medicine for centuries. It has been shown to protect the body against oxidative stress and free radical damage, fight bacterial and viral infections, and reduce inflammation.

You can find sage in many forms, including capsules, teas and essential oils. Studies show that it has protective effects against inflammatory conditions. As herbal medicine becomes more and more popular, many of these anti-inflammatory herbs are available in various forms.

Choose more high-fiber carbohydrates. This includes whole grains like brown rice, whole wheat products like bread and pasta, barley, oats, quinoa, buckwheat, and farro. You can also look for starchy vegetables, such as sweet potatoes, potatoes , winter squashes , beets, corn, beans, and peas.

Learn the health benefits of winter squash and ways you can cook them Good Food Is Good Medicine. Fiber is essential for our gut health, and therefore our overall health. Try for 25 grams per day for women or 38 grams per day for men. Fiber comes from plant foods.

There are two types of fiber and most fiber-containing foods are a combination of both types. Both types of fiber are important, so include a variety of whole plant foods to help you get the recommended amount each day.

Plan to eat more plant-based sources of protein. This can include soy products tofu, tempeh, edamame, soy milk , beans, lentils, nuts, and seeds. Choose lean animal proteins like fish, chicken, and turkey.

Try to limit red meat and avoid processed meats, and choose low-fat dairy products. When barbecuing or cooking meat, avoid charring as this creates compounds that can trigger inflammation.

Cook with unsaturated fats like extra virgin olive oil most often. Use neutral tasting oils for higher-heat cooking, like avocado oil, expeller-pressed canola or sunflower oil.

Stay away from trans fats. These are present in deep fried foods and anything with partially hydrogenated oils. Also, try to limit your intake of saturated fats.

These include butter, fatty meats, poultry skin, processed meats, cheeses and other high-fat dairy products, coconut oil, palm oil, and cocoa butter. Work in more omega-3 rich foods into your diet. These include omega-3 enriched eggs and wild-caught fatty fish like salmon, mackerel, anchovies, sardines, and herring.

Plant-based sources include flax seeds, chia seeds, hemp seeds, and walnuts. Limit your intake of omega-6 rich oils. Typically, these oils are mainly present in ultra-processed foods, including soybeans, safflower, corn, grapeseed, and cottonseed oils.

Explore this guide to healthy seafood and why you should eat more Good Food Is Good Medicine. The average American consumes 17 teaspoons 68 grams of added sugar daily, which is times greater than the recommended limit.

For men, that means no more than 9 teaspoons 36 grams per day. For women, limit added sugars to less than 6 teaspoons 24 grams per day. Check labels the labels of the foods you're buying for sugar amounts.

Keep in mind, 1 tsp sugar equals about 4 grams of sugar. Avoid sugary drinks like soda, lemonade, sweetened teas, juices , and sweetened coffees.

Limit eating desserts, pastries, candies, and other sweets. Other foods which often contain added sugars that you may not expect include bread, salad dressings, condiments, cereals, yogurts, pasta sauces, crackers, and chips.

Honey and maple syrup are less refined forms of sugar, but they still count as added sugars.