Medically reviewed by Shannon Hambrick, BSN, RN

Are your joints feeling a little creakier these days? Maybe you find yourself getting tired more easily, or just not feeling as sharp as you used to. As we get older, our bodies change, and sometimes those changes can bring on some discomfort. One thing that can cause this discomfort is inflammation.

The good news is that what you eat can make a big difference! Certain foods can calm inflammation and keep your body running smoothly. These are called anti-inflammatory foods, and they're packed with goodness that can help you feel your best.

In this blog, we'll explore the best inflammation-fighting foods to help you age gracefully and feel healthier, stronger, and more energetic.

What is inflammation and why does it matter?

Before we dive into the best foods to fight inflammation, it's important to understand what inflammation is and why it matters as we get older.

Inflammation is the way your body responds to an injury or illness.¹ It’s a normal process that allows your body to heal. Inflammation isn't always bad, but when it becomes chronic, it can impact your overall health and well-being.

Let's break down the basics so you can understand how food can be a powerful tool in managing inflammation.

What's the difference between acute inflammation and chronic inflammation?

Imagine you accidentally bump your knee. It gets red, swollen, and sore. That's inflammation! It's your body's way of protecting itself and starting the healing process. It's like sending in the repair crew to fix the damage. This kind of inflammation is called acute inflammation, and it's a good thing. It's like a fire alarm that goes off when there's a small kitchen fire—it alerts you to the problem so you can put it out.

Examples of acute inflammation include:¹

• Pain or tenderness
• Flushed skin at the site of the injury
• Swelling
• Feeling hot to the touch

But sometimes the fire alarm stays on, even when there's no real fire. This is called chronic inflammation. It's like a low-grade, ongoing problem that can wear your body down over time. It's not as obvious as a swollen knee, but it can still cause a lot of trouble.

Examples of chronic inflammation include:¹

• Abdominal pain
• Chest pain
• Fever
• Fatigue and/or insomnia
• Joint pain or stiffness
• Mouth sores
• Diarrhea or constipation
• Acid reflux
• Weight gain or weight loss
• Frequent infections

How does inflammation affect seniors?

Chronic inflammation can affect seniors in many ways. It's important to understand these effects so you can take steps to protect your health.

• Joint pain and arthritis: Inflammation is a major cause of joint pain, especially in conditions like arthritis. Arthritis is when the joints become swollen and stiff, making it hard to move around comfortably. Inflammation can damage the cartilage (the cushion between your bones), leading to pain and stiffness.
• Heart health: Inflammation can also affect your heart. It can contribute to the buildup of plaque in your arteries, which can lead to heart disease. Think of it like rust building up in a pipe—it can clog things up and make it harder for your heart to work properly.
• Brain function and memory: Some studies suggest that inflammation may play a role in cognitive decline and memory problems.² While more research is needed, it's possible that reducing inflammation could help protect your brain as you age.
• Overall energy levels: Chronic inflammation can make you feel tired and sluggish. It's like your body is constantly fighting a battle, which can drain your energy reserves.

Can you fight inflammation with food?

Certain foods contain special substances that help calm inflammation and protect your body. These foods are like natural medicine, working from the inside out to keep you healthy and strong.

However, it's important to remember that food is not a replacement for medical treatment. If you're struggling with inflammation, your CenterWell senior care doctor can prescribe medicine to treat it. But adding anti-inflammatory foods to your diet, in addition to medicine, can be a great way to support your overall health and prevent future flare-ups.

The top inflammation-fighting foods for seniors

Now that we understand what inflammation is and how it can affect us, let's get to the good stuff: the foods that can help! These foods are packed with nutrients and compounds that can help calm inflammation and support your overall health. Think of them as delicious medicine that you can enjoy every day.

Here are some of the top foods that help with inflammation:³

Berries

Berries are small but mighty when it comes to fighting inflammation. They’re packed with antioxidants, which protect your cells from damage.

• Blueberries are known for their high antioxidant content. They can help protect your brain and improve memory. They’re also considered one of the best inflammation-fighting foods.
• Strawberries are a great source of Vitamin C, another powerful antioxidant. Vitamin C can help reduce inflammation markers in the body.
• Raspberries are rich in fiber and other anti-inflammatory compounds. Fiber is important for gut health, which can also help reduce inflammation.

Tip: Add berries to cereal, yogurt, and smoothies, or eat them on their own for a sweet and healthy snack.

Fatty fish

Fatty fish are excellent sources of omega-3 fatty acids, which are essential for heart health and reducing inflammation.

• Salmon is one of the best sources of omega-3 fatty acids. These healthy fats can help lower inflammation and protect your heart.
• Tuna also contains omega-3 fatty acids, although not as much as salmon. It’s still a great choice for a healthy anti-aging diet.
• Sardines are small but powerful, packed with omega-3 fatty acids and calcium. Calcium is important for strong bones.

Tip: Bake or grill fatty fish as a main entree or eat them canned in salads or sandwiches.

Leafy greens

Leafy greens are packed with vitamins, minerals, and antioxidants that can help fight inflammation.

• Spinach is a great source of Vitamin K and antioxidants. Vitamin K is important for blood clotting and bone health.
• Kale is a natural powerhouse, packed with vitamins, minerals, and fiber. It’s a great addition to any anti-inflammatory diet.
• Collard greens are rich in calcium or antioxidants. Calcium is important for strong bones and teeth.

Tip: Boost your leafy greens intake by using them in salads and soups, or steam them as a side dish.

Nuts and seeds

Nuts and seeds are a good source of healthy fats, fiber, and other nutrients that can help reduce inflammation.

• Almonds are a great source of Vitamin E and healthy fats. Vitamin E is an antioxidant that can help protect your cells from damage.
• Walnuts are rich in omega-3 fatty acids and antioxidants. They’re a great choice for brain health and reducing inflammation.
• Chia seeds are packaged with fiber and omega-3 fatty acids. Fiber is important for gut health, and omega-3s are good for your heart.
• Flaxseeds are a good source of lignans and omega-3 fatty acids. Lignans are plant compounds that have antioxidant and anti-inflammatory properties.

Tip: Grab a handful of nuts if you feel snacky throughout the day, and add chia seeds and flaxseeds to yogurt or smoothies.

What foods should I limit or avoid to help with inflammation?

While adding anti-inflammatory foods to your diet is important, it's also helpful to know which foods can actually contribute to inflammation. Limiting or avoiding these foods can help reduce inflammation and support your overall health. It's not about completely depriving yourself, but rather making informed choices and finding healthier alternatives.

Here are some foods to limit or avoid.³

Sugary drinks and processed foods

These foods are often high in sugar, unhealthy fats, and artificial ingredients, all of which can promote inflammation. Sugary drinks like soda and juice can cause a rapid spike in blood sugar, which can trigger inflammation. Processed foods, like packaged snacks and fast food, often contain trans fats and other inflammatory ingredients.

Try this instead: Water, unsweetened tea, whole fruits.

Red meat and processed meats

High consumption of red meat (beef, pork, lamb) and processed meats (sausage, bacon, hot dogs) has been linked to increased inflammation. These meats can contain compounds that promote inflammation in the body. Processed meats are often high in sodium and preservatives, which can also contribute to inflammation.

Try this instead: Fish, poultry like chicken or turkey, beans, lentils.

Fried foods

Fried foods are often high in unhealthy fats and can contain compounds that are formed during the frying process that can promote inflammation. The high heat and oil used in frying can create harmful substances that trigger inflammation.

Try this instead: Baked, grilled, steamed, or air-fried foods.

Refined carbohydrates

Refined carbs, like white bread, white rice, and pastries, are quickly digested and can cause a spike in blood sugar, leading to inflammation. These foods lack fiber and essential nutrients, and they can contribute to insulin resistance, which is linked to inflammation.

Try this instead: Whole grains (brown rice, quinoa, whole-wheat bread), vegetables, fruits.

Incorporating anti-inflammatory foods into your diet is a powerful way to support your health and well-being as you age. By focusing on colorful fruits and vegetables, healthy fats, and lean proteins, you can help calm inflammation and enjoy a more vibrant and fulfilling life.

Remember, small changes can make a big difference, so start by adding a few of these foods to your meals each week. However, if you are struggling with inflammation or have any underlying health conditions, it's always best to consult with your CenterWell primary care doctor before making any major changes to your diet. They can provide personalized advice and ensure that your dietary choices are safe and right for your individual needs. your individual needs.

Sources:

• “Inflammation,” Cleveland Clinic, last accessed September 9, 2025, https://my.clevelandclinic.org/health/symptoms/21660-inflammation.
• Sartori, Andrea C., et. al., “The Impact of Inflammation on Cognitive Function in Older Adults: Implications for Health Care Practice and Research,” last accessed September 9, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC3390758/.
• “Foods that fight inflammation,” Harvard Health Publishing, September 9, 2025, https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation