Anti-Inflammatory Foods That Work Better Than Pills

Lisette Marie

23. Mushrooms (Reishi, Shiitake, Maitake)

A close-up view of various dried wild mushrooms on a fabric surface, showcasing their unique textures. Photo Credit: Pexels @Leeloo The First

Beyond being a great source of minerals, specific medicinal mushrooms like Reishi, Shiitake, and Maitake contain beta-glucans, unique polysaccharides that modulate the immune system. They work not by broadly suppressing the immune system, but by helping it operate more efficiently—a process called immunomodulation. This helps the body turn down unnecessary chronic inflammatory responses while keeping immune defenses intact. Incorporating a small serving of these mushrooms into stir-fries or consuming them as concentrated extracts is an advanced, evidence-backed strategy to balance and calm the body's overactive inflammatory pathways.

24. Watercress

A tasty grilled chicken sandwich on toasted whole wheat bread with mayonnaise and fresh arugula. Photo Credit: Pexels @Lucas Guizo

Often overlooked in favor of kale or spinach, watercress is a mineral-rich cruciferous green that packs a massive anti-inflammatory punch. Its high concentration of compounds like phenylethyl isothiocyanate (PEITC) has been shown in studies to inhibit inflammatory enzymes and directly counter DNA damage caused by oxidative stress. Watercress is particularly beneficial for muscle and joint health due to its nutrient density. Try blending it into pestos, layering it into sandwiches, or adding it raw to salads. This peppery green offers a fresh, potent, and delicious way to load up on daily, targeted inflammation-fighters.

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23. Mushrooms (Reishi, Shiitake, Maitake)

24. Watercress

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