Which Herbs Can Help Reduce Inflammation

A diet that contains varied herbs, such as turmeric, ginger, black pepper, and others, may be associated with reduced inflammation and a reduced risk of certain health conditions.
Inflammation is the body’s natural response to injury or infection. It often causes localized swelling, pain, or heat and may cause a loss of function in the involved tissues. Inflammation can also affect the systems and organs within the body.
Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function. If inflammation persists for a prolonged period of time, it becomes chronic inflammation.

Some research suggests that a diet containing herbs and spices may help prevent or reduce inflammation.
Keep reading to learn more about specific herbs and spices that may have anti-inflammatory properties.
Can foods have an anti-inflammatory effect?
Certain foods, including herbs and spices, can have anti-inflammatory properties and may have a positive effect on inflammation in the body, especially when consumed as part of a nutrient-rich diet.

Your digestive tract typically contains 70% to 80%Trusted Source of the body’s immune cells, and your gut microbiome can affectTrusted Source these immune cells.
Turmeric and curcumin
Curcumin is a compound found in turmeric that hasTrusted Source anti-inflammatory effects.
A 2022 meta-analysisTrusted Source suggests curcumin supplements and turmeric extract (a concentrated form of turmeric) may be effective in treating certain immune-mediated diseases, including:
• psoriasis
• ulcerative colitis
• rheumatoid arthritis

Ginger
Other research from 2024Trusted Source suggests that consuming ginger in the amount found in supplements may help reduce disease activity in people with rheumatoid arthritis.
Though this amount is likely greater than the amount you would use in cooking or making ginger tea, ginger containsTrusted Source compounds that may benefit your health when consumed as part of a diet that generally contains other beneficial nutrients.

Cinnamon
The specific health benefits of cinnamon may vary by the type. Ceylon “true” cinnamon (Cinnamomum verum) is typically associatedTrusted Source with beneficial health effects due to its high antioxidant profile. However, this type is not as common in the United States.
The type of cinnamon sold as “cinnamon” in the United States refers to Cassian cinnamon (Cinnamomum aromaticum), which is typically cheaper.
According to a 2022 reviewTrusted Source investigating cinnamon’s potential in managing diabetes, cinnamon has polyphenolic compounds that may reduce multiple markers typically associated with inflammatory disease.

Garlic
Garlic‘s anti-inflammatory properties may benefitTrusted Source various health conditions in which inflammation plays a role, particularly in the digestive tract, such as:
• inflammatory bowel diseases (Crohn’s and ulcerative colitis)
• colorectal cancerTrusted Source
• other types of cancer, including stomach cancer, esophageal cancer, bladder cancer, and breast cancer

Other vegetables in the same family may haveTrusted Source similar benefits for cancer prevention. These include:
• onions
• shallots
• chives
• leeks
Cayenne pepper
Black pepper and piperine
Saffron