Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
If you’re bloated, breaking out, or constantly tired — it might not be stress, hormones, or bad luck. It might be inflammation.
I didn’t always know what inflammation was, let alone how to eat in a way that calmed it down. But once I started learning, testing, and healing — the difference was wild. Less puffiness. More energy. My skin looked clearer without changing a thing in my skincare routine.
These 10 anti-inflammatory foods changed the game for me — and I keep them in my rotation every single week.
Let’s get into it.
🥑 1. Avocados
Not just trendy toast material. Avocados are rich in monounsaturated fats, fiber, potassium, and antioxidants like lutein that help fight inflammation and support skin elasticity. I try to get at least ½ an avocado most days — sliced on eggs, blended into smoothies, or mashed on rice cakes.
✅ Learn more: Benefits of Avocados from Healthline
2. Blueberries
These tiny berries are loaded with anthocyanins, which are powerful antioxidants that lower oxidative stress and reduce inflammatory markers in the body. I toss them into chia pudding, overnight oats, or eat them frozen straight from the bag.
Bonus: Blueberries may also boost brain health and support your gut microbiome.
3. Extra Virgin Olive Oil
I switched from cheap vegetable oils to a good-quality extra virgin olive oil, and my skin felt less dry within weeks. EVOO is high in oleocanthal, a compound that works like ibuprofen — but from food.
✅ Tip: Look for cold-pressed, dark glass bottled oils with harvest dates when possible.
🥬 4. Leafy Greens (Spinach, Kale, Arugula)
These are the OG anti-inflammatory foods. Packed with vitamins A, C, and K, magnesium, and polyphenols. I rotate spinach into smoothies and sauté kale or arugula as quick sides with garlic and olive oil.
Feeling lazy? Just blend a handful into any soup or pasta sauce — you won’t even notice.
🐟 5. Wild-Caught Salmon
Omega-3s are queen when it comes to fighting chronic inflammation. I aim for salmon (or other fatty fish like sardines or mackerel) 2x per week. If you’re not into fish, you need to supplement with a quality omega-3 (see below).
✅ Try: Nordic Naturals Omega-3 — sustainably sourced and third-party tested.
🧄 6. Garlic
Raw or cooked, garlic has serious anti-inflammatory and immune-boosting powers thanks to compounds like allicin. It also supports detoxification and gut health. I use it daily in dressings, sautés, and even roasted whole on sheet pans.
Pro tip: Let crushed garlic sit for 10 minutes before cooking to activate its compounds.
🍠 7. Sweet Potatoes
They’re not just a “clean carb” — they’re a powerhouse of beta-carotene, fiber, and antioxidants. Sweet potatoes help regulate blood sugar (when paired with fat or protein) and support glowing skin.
Try them roasted in the air fryer or mashed with cinnamon and coconut oil for dessert vibes.
🍵 8. Green Tea
One word: EGCG. This antioxidant in green tea helps reduce inflammation, support brain health, and boost fat oxidation. I switched from coffee to green tea in the afternoon, and my energy dips + breakouts got noticeably better.
✅ Learn more: EGCG Research from PubMed
🌰 9. Walnuts
Walnuts are high in alpha-linolenic acid (ALA), an omega-3 that helps calm inflammation and improve heart health. They’re also a great snack when I’m craving crunch without crashing my blood sugar.
Just don’t go overboard — a small handful is plenty thanks to their healthy fats and calories.
🍄 10. Mushrooms (Especially Shiitake & Reishi)
Medicinal mushrooms are the most underrated anti-inflammatory food group, IMO. Shiitake is delicious in stir-fries, and reishi powder is amazing in bedtime teas for stress, inflammation, and immune support.
✅ Learn more: Mushroom Benefits from Dr. Andrew Weil
🌟 How to Actually Eat More of These Without Overhauling Your Life
Here’s how I sneak them into my weekly routine without going full wellness-weirdo:
- Add blueberries + spinach to smoothies
- Swap your cooking oil to olive oil
- Use garlic + greens in any stir-fry
- Eat salmon or sweet potatoes 2–3 times a week
- Brew green tea in the afternoon instead of coffee
🧬 Inflammation Doesn’t Have to Rule Your Life
Look — I’m not perfect. I still eat things that aren’t technically “anti-inflammatory” because I live in the real world. But consistently including more of these foods has:
- Helped me reduce bloating
- Made my skin noticeably clearer
- Stabilized my mood and energy
- Improved my cycle (seriously!)
If you’re just starting out, don’t overthink it. Pick 2–3 foods from this list and work them into meals you already make.
You don’t need a cleanse. You just need a few smart swaps that you’ll actually stick to.
📥 Free Download: My Anti-Inflammatory Reset Plan
Want help getting started? I created a free 5-day reset that includes:
- A full grocery list
- Easy recipes using all 10 foods in this post
- Zara-style real talk (no starving, no BS)
👉 Click here to download the reset plan
💬 What’s Your Go-To Anti-Inflammatory Staple?
Let me know in the comments or DM me on Instagram @FitByZara — I love seeing what works for other women on this journey.
Because healthy is sexy — but it should also be simple.
