Inflammation-Fighting Foods You Need to Try

Author

Dr. Li
January 14, 2025

Over on my YouTube, I recently covered the most powerful foods you can eat every day to reduce inflammation. Let’s get into it -

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1. Turmeric and Black Pepper (23:45)

Let’s talk about one of the biggest stars of the anti-inflammatory world—turmeric. You've probably seen this spice at the supermarket, if it’s not already in your pantry. But here’s the real deal: turmeric contains curcumin, a compound studied for its potent anti-inflammatory effects.

But here’s the kicker—curcumin isn’t easily absorbed by your body. That’s where black pepper steps in. Black pepper contains piperine, a compound that increases curcumin absorption by up to 2000%. This is why you’ll often see turmeric paired with black pepper in recipes like curries. Sprinkle the duo on your eggs, blend them into your tea, or toss them into your stir-fry. Trust me—it’s simple, flavorful, and your body will thank you.

2. Broccoli (28:25) 🥦

Broccoli is an inflammation-fighting powerhouse. And don’t just go for the florets; the stems are where the magic happens. The stems contain twice the amount of bioactive compounds that help lower inflammation. Yes, you heard that right—twice as much.

Pro tip: if you want an extra punch of anti-inflammatory goodness, try broccoli sprouts. These baby greens are packed with even more nutrients than their mature counterparts. Quick sauté with garlic, or even raw in a salad—they're an easy win for your health.

3. Kiwi (33:33) 🥝

Now let’s switch gears to something sweet—kiwi. This little green fruit might seem simple, but don’t underestimate it. Eating just one kiwi can positively shift your gut microbiome in just 24 hours. When you feed your gut bacteria well, they reward you by producing short-chain fatty acids that lower inflammation and support your immune system.

A ripe kiwi on top of plain, whole yogurt is one of my favorite snacks—it’s refreshing, nutrient-packed, and keeps your gut happy. Skip the sugary, pre-sweetened versions and go for the real stuff. And if you’re shopping for kiwis, make sure they have a little give—just soft enough to know they’re ready to enjoy.

Watch the video for more tips for lowering inflammation:

 

Love your food to love your health,
— Dr. William Li