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. This is believed to be due to its high content of polyphenols , particularly rosmarinic acid and carnosic acid 43 , A week study in 62 people with osteoarthritis found that drinking a daily tea that was high in rosmarinic acid significantly reduced pain and stiffness, as well as increased mobility in the knees, compared with a placebo In test-tube and animal studies, rosmarinic acid reduced inflammation markers in many inflammatory conditions, including atopic dermatitis , osteoarthritis, asthma, gum disease, and others 46 , 47 , 48 , Rosemary works well as a seasoning and pairs nicely with several types of meat, such as beef, lamb, and chicken.

You can purchase rosemary as a dried herb, fresh or dried leaves, or dried, ground powder. Rosemary is rich in polyphenols, which are compounds that appear to have anti-inflammatory effects. Cinnamon is a delicious spice made from the barks of trees from the Cinnamomum family.

An analysis of 12 studies in over participants found that taking 1,—4, mg of cinnamon daily for 10— days significantly reduced the inflammatory markers CRP and MDA, compared with a placebo. Interestingly, the analysis found that only Cassia cinnamon, the more common variety of cinnamon, reduced both CRP and MDA levels.

Ceylon cinnamon only reduced MDA levels Similarly, an analysis of 6 studies in people found that taking 1,—3, mg of cinnamon daily for 8—24 weeks significantly reduced CRP levels This effect was especially apparent in conditions in which CRP levels were high, such as NAFLD, type 2 diabetes, and rheumatoid arthritis Notably, while cinnamon is safe in small amounts, too much cinnamon can be dangerous.

Cinnamon, especially the more common Cassia variety, has high levels of coumarin. This compound has been linked to liver damage when people consume too much of it One teaspoon 2. This means the average adult should consume no more than 1 teaspoon 2.

Numerous studies have linked cinnamon intake to reduced inflammation. However, use cinnamon in small amounts, as it may cause side effects in high doses.

Inflammation is a natural process that can raise the risk of health complications when it continues for too long. This condition is commonly known as chronic inflammation. Fortunately, what you eat can help reduce inflammation in your body.

The herbs and spices listed in this article can help keep inflammation at bay while adding enjoyable flavors to your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The Pain Center of Arizona staff is dedicated to giving patients their life back. Chronic pain symptoms can have a great deal to do with the foods you are consuming, and choosing nutritious anti-inflammatory foods are a great way to combat pain.

Turmeric is commonly used in Indian cuisine and has a peppery, bitter flavor. Some people say it has a hint of orange or ginger to its taste. Turmeric has a mustard-yellow color. For centuries, turmeric has been used to treat wounds, colds, liver disease, and fight infections.

Curcumin is a compound of turmeric and also helps reduce inflammation. Ginger root is better known for its ability to heal travel sickness, nausea, and indigestion.

However, some people use this anti-inflammatory spice as a remedy for colic, irritable bowel, loss of appetite, flu, menstrual cramps, and chills. Because ginger is filled with powerful anti-inflammatory compounds, it is great to use for arthritis, tendonitis, headaches, cholesterol, blood pressure, and blood sugar levels.

Garlic has many anti-inflammatory properties, which studies show help ease arthritis pain. Allicin, a substance found in garlic, is filled with anti-bacterial properties that work like penicillin.

Garlic is a natural antibiotic that helps boost the immune system, improve circulation, and lowers blood pressure. Almost all other anti-inflammatory herbs and spices are filled with other nutrients and properties that help keep the body healthy.

Andrew Weil is an expert on the anti-inflammatory diet. Before making any changes to your diet, consult with your Pain Center physician first. Many people develop poor posture due to holding a position for long periods, such as sitting at a desk all day.

As a result, poor posture leads to chronic pain

It can also help your body digest fermented foods and absorb their nutrients without any issues. In one study , patients with rheumatic diseases i. diseases with chronic inflammation as the root cause saw significant decreases in inflammation, and also experienced pain relief after consuming rosemary.

Another study found rosemary so powerful it may potentially prevent colon tumors. Its natural remedies include helping with indigestion, nausea, cramping, and gas. In one week study , 87 participants all with nonalcoholic fatty liver disease saw reduced inflammation and a lower grade of fatty liver disease from taking 3g of cardamom daily.

When you hear cayenne, you probably automatically think cayenne peppers. We do too! Cayenne peppers contain capsaicinoids, which have come to be known as a sort of a natural remedy for pain relief.

Green tea is made from the Camellia sinensis plant. In the short term, a little inflammation may not be much to worry about. But constant inflammation—often caused by things like obesity, autoimmune disorders, and drinking too much alcohol—can lead to health problems like heart disease, type 2 diabetes, and even cancer.

Your diet plays a huge role. Make some ginger tea, sprinkle a little cinnamon over your morning bagel, add a little turmeric and black pepper over your scrambled eggs, or check out our blog post for some more gut-healthy breakfast ideas!

Chad Richardson is a freelance writer from Cincinnati, OH who also enjoys going to the gym and doing his best Arnold Schwarzenegger impersonation, scrolling through Netflix trying to find a new binge-worthy show, and catching a game to root on his hometown sports teams.

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Other studies have found that green tea can have a positive effect on inflammation in people with metabolic disorders. Researchers suggest that it may drive these anti-inflammatory effects. Green tea typically comes as a hot or cold drink.

It is also possible to buy capsules, tablets, and creams that contain green tea. Many other herbal remedies may also have anti-inflammatory properties. Examples include :. However, there is not much research available on these remedies. Without this research, it is not possible to say with certainty whether these anti-inflammatory effects exist, or if they are effective treatment options for people with inflammatory conditions.

While a greater evidence base exists for the remedies in this article, the research in this area is still in the early stages. For example, scientists have conducted many studies into the anti-inflammatory benefits of turmeric.

However, the quality of these studies is not high enough to support the claim that turmeric can effectively reduce inflammation in humans. It is also important to remember that studies in this area tend to use highly concentrated forms of these herbal remedies. In some cases, certain compounds are isolated.

One example of this is curcumin from turmeric. This means that the effects may differ when taking different forms of the remedy. As with taking any drug, there is the potential for side effects and complications to occur when taking herbal remedies. As the Food and Drug Administration FDA do not regulate herbal remedies, the exact ingredients and quality of these products may vary.

This also means that there is less reliable information on the safety of these products. However, according to the National Center for Complementary and Integrative Health, turmeric , ginger , and green tea are generally safe. It is also possible for these herbal remedies to interact with certain medications.

For example, green tea can interact with certain beta-blockers such as nadolol. It is important to discuss any herbal remedies with a doctor, who can advise further on drug interactions that may occur.

There is some evidence to support the claim that turmeric, green tea, and ginger have anti-inflammatory properties. For people with inflammatory health conditions, consuming these herbal remedies could be useful for reducing inflammation.

However, more high-quality research will be necessary to confirm these effects. These herbal remedies are generally safe, but it is important to consult a doctor before taking them in conjunction with other types of medication.

Turmeric is a member of the ginger family. It is commonly used as a spice, but it is also known for its medicinal purposes. It is thought to benefit…. Among these is vitamin K, an essential nutrient for bone health.

Learn more about the health benefits of parsley here. Another herb that is prevalent in the Mediterranean diet is oregano, which many use not only as a flavor enhancer for food but as an aromatic oil and supplement.

Oregano as a standalone herb cannot singlehandedly produce these results. But people may use it for its antioxidative properties that are beneficial for many health conditions. Learn more about the health benefits of oregano here. Cardamom is yet another spice that provides a wide range of potential health benefits.

Coming from the seeds of plants that belong to the ginger family, people often consume cardamom in teas, such as chai tea, as well as some coffee , desserts, and even savory dishes.

Some of the conditions that research shows cardamom may treat are:. In particular, the volatile oils present in cardamom seeds are analgesic, anti-inflammatory, antimicrobial and antispasmodic. Animal studies found cardamom may also help with obesity or high cholesterol.

When researchers implemented cardamom supplementation on obese rats, the spice lowered their total cholesterol and triglyceride levels. Learn more about the health benefits of cardamom here. Herbs and spices make flavorful additions to meals, but are also powerhouses for essential nutrients that greatly benefit the body.

People may experience some benefits or health improvements from incorporating herbs and spices into their diet, but should not depend upon them solely for full treatment of conditions. Those with serious health conditions should talk with a doctor to discuss the best course of treatment for them.

Turmeric is a spice that contains curcumin, which seems to have anti-inflammatory and immune-boosting properties. Learn about 10 benefits of turmeric…. Drinking ginger tea may have positive effects for a person's health.

Learn more about the potential benefits and side effects of drinking ginger tea…. Basil is a popular herb, and some people use it for medicinal purposes. Here, learn about the possible health benefits and how to add basil to the….

What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Lindsey Todd on June 30, Turmeric Ginger Cumin Peppermint Echinacea Cinnamon Chili powder Parsley Oregano Cardamom Summary There are several herbs and spices with multiple potential health benefits, such as those with anti-inflammatory properties, cognitive boosters, and some that may even aid in fighting cancer, to name just a few.

Chili powder. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.