8 Anti-Inflammatory Pantry Staples You Should Always Keep on Hand, According to a Dietitian

Ever heard the saying "You are what you eat"? Well, turns out, it's not just a catchy phrase. The foods we consume play a significant role in our overall health—including reducing inflammation. A natural immune response that occurs after an injury or infection, inflammation isn’t bad per se. But when it becomes prolonged or excessive, it can contribute to a variety of health issues including heart disease, diabetes and autoimmune disorders like Crohn’s disease.

One powerful way to combat inflammation is by eating foods that are rich in protective compounds like antioxidants and omega-3 fatty acids. While fresh fruits and vegetables may be more obvious sources, there are plenty of pantry items that are as well. Here are eight anti-inflammatory pantry foods you should keep on hand. 

1. Extra-Virgin Olive Oil

Let's dive into the liquid gold of the kitchen: extra-virgin olive oil. A staple in many homes, this oil is rich in monounsaturated fats and antioxidants like polyphenols. The monounsaturated fats, particularly oleic acid, have been shown to have anti-inflammatory effects in the body by controlling immune responses that result in inflammation. Shake extra-virgin olive oil into a salad dressing, use it for sautéing, or drizzle some over cooked vegetables before serving.

2. Turmeric

Curcumin, the active ingredient in turmeric, is a potent antioxidant compound that’s been shown to reduce various markers related to inflammation. It's important to note that consuming turmeric with black pepper, which contains piperine, has been shown to enhance curcumin absorption, so consider pairing the two ingredients together to reap maximum benefits. Try sipping on a turmeric latte or toss cauliflower with some turmeric before roasting. 

3. Canned Tuna 

Often praised for its convenience and versatility, canned tuna is a great source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are well-known for their anti-inflammatory properties. These essential fats play a crucial role in reducing inflammation by serving as precursors to anti-inflammatory components, and they can promote heart health as well. Whether you're mixing up a tuna salad or tossing some with pasta, canned tuna is more than just a pantry staple; it's a tasty way to give your body a dose of anti-inflammatory goodness.

4. Kidney Beans

Beyond their versatility, kidney beans are packed with anti-inflammatory compounds. They are rich in dietary fiber, which can promote a healthy gut microbiome and, in turn, lower systemic inflammation. Beans also contain a variety of antioxidants, including flavonoids and polyphenol, which can reduce oxidative stress. Kidney beans are often used in chilis and stews, but they can also be tossed into a salad or used to make a bean dip.

5. Almonds

These tasty nuts aren't just a snack; they're also champions in the fight against inflammation. Almonds have several properties that contribute to their anti-inflammatory effects. They are rich in monounsaturated fats, particularly oleic acid, which can help moderate the activity of immune cells and regulate inflammation. Almonds also contain antioxidants, including vitamin E and polyphenols, which can help neutralize free radicals. Snack on a handful of spiced almonds or sprinkle a few on your salad and yogurt.

6. Canned Tomatoes

The star of soups, sauces, chili and more is an underrated source of anti-inflammatory goodness. Tomatoes are rich in lycopene, a powerful antioxidant and carotenoid that may help reduce oxidative stress, which is a key contributor to inflammation. Canned tomatoes also contain vitamin C, which supports the body's natural defense against oxidative stress. Canned tomatoes can be used to whip up pasta sauce, curries and more.

7. Garlic

Garlic is responsible for adding flavor to delicious recipes like 20-Minute Chicken Cutlets with Garlic Tomato Sauce, but it’s also responsible for reducing inflammation. This little bulb contains allicin, which is a sulfur-containing compound found in fresh garlic when it is crushed or chopped. Allicin has been shown to inhibit the activity of inflammatory enzymes and reduce the production of pro-inflammatory cytokines. Grate garlic into a vinaigrette to drizzle over salads, or make garlicky shrimp and broccoli for dinner tonight.

8. Green Tea 

Alright, let's spill the tea about green tea! It’s rich in polyphenols, particularly epigallocatechin gallate (EGCG), which helps moderate signaling pathways involved in inflammation and prevent the production of pro-inflammatory cytokines. To reap the benefits of these anti-inflammatory properties, try starting your day with a warm cup of green tea instead of coffee, or add green tea to a smoothie. 

 Maintaining an anti-inflammatory pantry is a proactive step toward nurturing a foundation for sustained health, vitality and wellness. These top eight anti-inflammatory pantry staples are a great start and can lead to significant improvements in your health in the long run.