Anti-Inflammatory Foods That Work Better Than Pills

17. Cabbage and Sauerkraut

Cabbage, in all its forms (raw, cooked, or fermented), is a quiet warrior against inflammation. As a cruciferous vegetable, it contains sulforaphane (like broccoli), which helps block inflammatory enzymes. Even more uniquely, when fermented into sauerkraut or kimchi, it becomes a dual-action superfood. The fermentation process creates probiotics that mend the gut barrier—reducing the source of systemic inflammation—while simultaneously producing short-chain fatty acids (SCFAs) that actively calm immune responses throughout the body. Incorporating a small serving of raw cabbage or traditional sauerkraut supports healing from the inside out.

18. Lentils

Lentils are the unsung heroes of anti-inflammatory diets, combining high amounts of fiber, plant-based protein, and magnesium—a mineral crucial for regulating immune function. Their unique blend of fiber is known as resistant starch, which acts as a powerful prebiotic, nourishing the beneficial gut bacteria that produce anti-inflammatory compounds. By stabilizing blood sugar and providing sustained satiety, lentils help eliminate the metabolic stress that drives inflammation. Use them as a base for soups, curries, or quick, hearty salads. They are an affordable, shelf-stable, and highly effective way to build anti-inflammatory resilience into every meal.