Anti-Inflammatory Foods That Work Better Than Supplements

45. Sauerkraut: The Gut-Friendly Ferment

Sauerkraut, a traditional fermented cabbage dish, is a fantastic source of probiotics, which are essential for a healthy gut microbiome. A balanced gut is a key player in regulating the immune system and reducing chronic inflammation. During fermentation, the cabbage becomes even more nutritious, with the probiotics helping to produce short-chain fatty acids that directly nourish the gut lining. Sauerkraut is also rich in vitamin C and K. To get the most benefits, choose a raw, unpasteurized version. Enjoy it as a side dish, on sandwiches, or as a topping for salads and grain bowls.

46. Sumac: The Tangy Red Anti-Inflammatory

This vibrant, reddish-purple spice is a staple in Middle Eastern cuisine and an anti-inflammatory powerhouse. Sumac is rich in flavonoids, gallic acid, and tannins, which are all potent antioxidants. Its main compound, quercetin, has been shown to reduce inflammatory markers, calm allergic responses, and protect against cellular damage. With its tangy, citrus-like flavor, it’s a perfect substitute for lemon zest or vinegar. Sprinkle it over roasted vegetables, grilled meats, hummus, or salads. Sumac provides a bold, unique flavor while quietly working behind the scenes to help your body combat inflammation.