A Nutritionist Says to Eat These 20+ Anti-Inflammatory Foods for Breakfast

Inflammation in the body isn’t an inherently bad thing. It’s actually the immune system responding to damage, causing the body to release chemicals to treat the issue and increase blood flow. However, when this response continues and becomes chronic inflammation, it can damage tissue or organs. People with chronic inflammation may struggle with fatigue, digestive, and pain issues. It can even lead to chronic illnesses like arthritis or heart disease. Therefore, experts often recommend reducing the amount of inflammation in the body by eating anti-inflammatory foods. 

Eat Anti-Inflammatory Foods for Breakfast

“Foods can help to decrease inflammation based on the antioxidants, vitamins, and minerals they contain,” says Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition. “They can also increase inflammation if they are full of sugar, processed ingredients, chemicals, and more.”

She and Rhyan Geiger, RD, and owner of Phoenix Vegan Dietitian, agree that people who want to begin eating a healthier diet to fight inflammation should start by changing their breakfast. Geiger adds that starting the day with a nutritionally rich meal can increase energy levels and boost cognition. It can also help a person eat healthier the rest of the day since they won’t experience a sugar crash and crave unhealthy snacks to feel better. So here are anti-inflammatory foods you should incorporate into your breakfasts.

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Oatmeal

“This gluten-free grain is high in fiber to help decrease cholesterol levels and balance blood sugar,” Shapiro says. Oatmeal is also a great way to incorporate other anti-inflammatory foods into breakfast by adding toppings like berries, fresh fruit, dark chocolate, and nuts.

Tomatoes 

Tomatoes are filled with healthy nutrients including potassium, vitamin C, and lycopene, which is an antioxidant that has been linked to lowering inflammatory compounds related to cancer. Keep in mind that lycopene is best absorbed with a source of fat, so add seeds, nuts, or olive oil to your tomato salads.

Olive oil 

Extra virgin olive oil is packed with healthy monounsaturated fats that may help reduce the risk of obesity, brain cancer, heart disease, and other conditions. Additionally, it has an antioxidant called oleocanthan which has similar anti-inflammatory properties as ibuprofen. Remember to choose extra virgin over refined olive oil.

Berries

Consider adding berries to morning bowls of oatmeal or smoothie. “Goji berries add sweet flavor without a lot of sugar and have a lot of antioxidants,” Shapiro says. Raspberries or blueberries are also great choices.  “Berries have anthocyanins, which reduce inflammation and the risk of disease.”

Avocado

“Avocados have carotenoids and tocopherols, and both help reduce the risk of chronic disease,” Geiger says. Additionally, they contain a compound that may reduce inflammation in new skin cells as they develop. They also contain fiber, potassium, magnesium, and monounsaturated fats that are good for heart health.

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Fatty fish

Examples include salmon, anchovies, sardines, mackerel, and herring. They are noteworthy for being excellent sources of long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA both work to reduce inflammation in the body.

Broccoli 

Broccoli is full of fiber and nutrients, including an antioxidant called sulforaphane. It reduces inflammation by reducing the amount of inflammation-making molecules in the body. Cruciferous vegetables like broccoli have also been associated with a decreased risk of cancer and heart disease.

Green tea

Green tea is touted as a superfood, and it lives up to the hype. It has antioxidant and anti-inflammatory properties, particularly from a substance called epigallocatechin-3-gallate, which reduces the production of pro-inflammatory molecules and cell damage. Consider sipping on it instead of a morning coffee. 

Peppers 

Bell peppers and chili peppers have vitamin C and antioxidants, among other healthful nutrients. Bell peppers in particular have quercetin, an antioxidant that may help lower inflammation in people with diabetes and other chronic illnesses. Meanwhile, chili peppers have ferulic acid and sinapic acid, which lower inflammation associated with aging. 

Grapes 

Grapes are rich in inflammation-fighting anthocyanins. They are linked to the reduced risk of diseases including arthritis, diabetes, Alzheimer’s, obesity, and heart disease. It also has resveratrol, which can protect the heart from inflammation.

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Turmeric

“Turmeric has an active compound called curcumin that’s been shown to provide anti-inflammatory effects,” Geiger explains. It’s also a warm, earthy spice often found in curries and Indian foods. Many people also enjoy it in a turmeric latte.

Dark chocolate

Good news for people who like hot cocoa in the morning or chocolate chips in their pancakes. Dark chocolate contains flavanols, an antioxidant that helps reduce the risk of disease and support healthier aging. However, opt for dark chocolate that’s at least 70% cocoa or higher to enjoy these benefits without too much added sugar and fats. 

Tofu

“Tofu is chock full of nutrients, including isoflavones, which help reduce inflammation and are found in abundance in soy products,” Geiger says. Isoflavones are compounds the body processes into estrogen-like chemicals. One of their positive effects includes lowering the risk of diseases related to inflammation such as heart disease and certain cancers. To expand your breakfast menu, look at anti-inflammatory soy foods, like tofu, edamame, and soy milk. 

Oranges 

Oranges are many people’s go-to breakfast fruits. They are full of good nutrients like vitamin C, potassium, fiber, calcium, and folate. Eating oranges can help maintain the healthy function of the heart, immune system, blood vessels, and connective tissue. Citrus foods like oranges, as well as grapefruits, have a type of flavonoid called narirutin containing antioxidant and anti-inflammatory capabilities. 

Carrots

Carrots contain beta-carotene, an antioxidant that provides the appetizing orange color. In the body, beta-carotene turns into vitamin A, which is an essential nutrient. This vegetable also contains antioxidants called lutein and zeaxanthin, all of which help lower inflammation in the body and prevent damage to healthy cells. 

Leafy vegetables

Add leafy greens to your smoothie or breakfast omelet to start your day with a boost of anti-inflammatory foods. Spinach contains an antioxidant called lutein as well as folate, vitamin K, vitamin E, and iron. Meanwhile, Swiss chard has vitamin A, vitamin K, vitamin E, and flavonoids. And finally, kale is another good source of vitamin E, magnesium, calcium, iron, and potassium, as well as sulforaphane, an antioxidant that reduces inflammation in the body.  

Onion

You may be adding onions to omelets and other breakfast items without even thinking about their health benefits. But onions contain quercetin, a flavonoid that helps lower inflammation that contributes to arthritis. Opt for red onions, yellow onions, or shallots, since these are scientifically proven to be high in antioxidants. 

Beets 

Beets contain betalains, a pigment that causes its bold purple color. It also contains powerful antioxidants. Not only can beets lower inflammation in the body, but ongoing research indicates it may help reduce the risk of cancer. This vegetable is also rich in nutrients like fiber, folate, and nitrates that may help with blood circulation. 

Ginger

Various studies have shown that ginger contains anti-inflammatory properties as well as compounds that reduce pro-inflammatory chemicals in the body. So turn dried or grated ginger into a morning tea, or add the spice into bowls of oatmeal, smoothies, or homemade baked goods like muffins. 

Cherries

Eating cherries may help reduce the risk of chronic inflammatory diseases like diabetes, arthritis, and heart disease. Seek out tart cherries in particular. More research has been done on them compared to sweet cherries, and studies indicate they are high in antioxidants like anthocyanins and catechins, which can lower inflammation.

Walnuts and almonds

Nuts are full of healthy fats and antioxidants, especially walnuts and almonds. “The walnuts slow down digestion and provide a dose of omega-3 fatty acids, which are anti-inflammatory,” Shapiro says. Meanwhile, almonds are high in vitamin E, fiber, and calcium. Both are easy to add to breakfast oatmeal or smoothies, or as a crunchy on-the-go snack. 

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