Natural Ways to Fight Inflammation

Several natural anti-inflammatories may help boost your defense against health conditions by reducing chronic inflammation—also known as low-grade or systemic inflammation.

There are two types of inflammation: acute and chronic. With acute inflammation, the immune system responds to infection or injury by temporarily activating inflammatory components that combat foreign substances. With chronic inflammation, the immune system is overstimulated for a long time. Chronic inflammation is associated with heart disease, diabetes, cancer, arthritis, bowel diseases, (like Crohn's disease and ulcerative colitis), and more.

In addition to fine-tuning your diet and overall self-care, here's a look at several approaches to reducing inflammation naturally with the help of certain natural substances and alternative therapies.

Woman practicing yoga at home

Anti-Inflammatory Diet

Following an anti-inflammatory diet involves choosing foods that can help reduce inflammation in the body and help lower the risks of diseases associated with chronic inflammation, including heart disease, diabetes, certain cancers, and some intestinal diseases.

Anti-inflammatory foods include:

These foods contain specific anti-inflammatory compounds including carotenoids, flavonoids, vitamins, and fiber.

Omega-3 Fatty Acids

Maintaining a diet high in omega-3 fatty acids may help lower inflammation and guard against diseases like breast cancer, rheumatoid arthritis, heart disease, and macular degeneration.

Omega-3 fatty acids are naturally available in:

Shown to thwart the production of pro-inflammatory substances, omega-3 fatty acids are also available in supplement form, such as fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae).

Spices

Many spices inhibit or block certain inflammatory pathways in the body. Try incorporating more of these spices into your recipes and meals throughout the day:

In fresh or dried form, these spices provide antioxidants and other compounds that may help reduce inflammation. Ways to use more of these spices include:

Supplements

Some studies have shown that supplements derived from spices such as clove, coriander, garlic, ginger, onion, pepper, and turmeric target inflammatory pathways associated with chronic diseases.

In addition, supplements that contain anti-inflammatory nutrients, antioxidants, or other compounds may reduce inflammation in the body.

Curcumin

Curcumin is the bioactive compound found in the spice turmeric. Studies have found curcumin significantly reduced levels of inflammatory markers, such as C-reactive protein (CRP) and malondialdehyde in people with metabolic syndrome and cancerous tumors.

Vitamin D

Vitamin D is a group of fat-soluble vitamins commonly sold in supplement form. Vitamin D3 ( cholecalciferol ) is more effective than vitamin D2 at raising vitamin D levels circulating in the blood. There is evidence that higher levels of vitamin D in the blood may help relieve inflammation related to infections and inflammatory bowel disease (IBD).

Quercetin

Quercetin is a compound found in various foods, such as apples, onions, berries, teas, red wine, and some herbs. Quercetin is recognized for its anti-inflammatory properties that block pro-inflammatory chemicals, such as leukotrienes and prostaglandins .

Cat's Claw

Cat’s claw comes from the dried root bark of a woody vine. Cat’s claw is thought to have anti-inflammatory properties by blocking TNF or the tumor necrosis factor (a substance in the body that causes inflammation).

Devil's Claw

Devil’s claw is a perennial shrub that grows in southern Africa. Supplements are derived from its roots and tubers and are used for pain relief and anti-inflammatory effects.

Boswellia

Boswellia extract is made from the gum resin in the Boswellia tree bark. Boswellia is classified as an Ayurvedic herb. It is thought to have anti-inflammatory properties that may help relieve pain.

Green Tea Extract

Researchers think many of the anti-inflammatory benefits of green tea come from the compound epigallocatechin-3-gallate (EGCG) it contains. EGCG acts as an antioxidant, that may decrease inflammation by preventing oxidative damage to cells caused by free radicals.

If you're considering using any supplement in your efforts to reduce inflammation:

Lifestyle

Making healthy changes to your lifestyle is another important step in reducing inflammation. The following approaches may have an inflammation-fighting effect:

Yoga

A review of 15 studies concluded that yoga is a viable intervention to reduce inflammation associated with numerous chronic conditions. The most common biomarkers measured were interleukin-6, C-reactive protein, and tumor necrosis factor. The study authors noted that more time spent doing yoga resulted in greater improvements in inflammation.

Summary

An anti-inflammatory diet, along with certain spices, supplements, and lifestyle changes may help boost your defense against health conditions by reducing chronic inflammation. Talk with your healthcare provider if you need support in making dietary or lifestyle changes and always consult your healthcare provider before taking any supplements to be sure they are safe for you.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Additional Reading

By Cathy Wong
Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health.