14 Powerful Spice Combinations That Fight Chronic Inflammation

5. Cayenne Pepper and Garlic

Craving something with a bit more kick? Cayenne pepper brings the heat with capsaicin—a compound renowned for reducing pain and inflammation—while garlic’s allicin adds another layer of defense. Their combined heart-healthy benefits and circulation support make this a dynamic pairing especially suited to soups, stews, or chili. If you enjoy spicy food, sauté chopped garlic in olive oil, then add cayenne to taste—it’s a quick way to upgrade nearly any dish. Remember, you control the heat, so there’s no need to overdo it. Many cultures lean on this flavorful blend for immune support during colder months. And if the fire feels a little too bold, balance it with a squeeze of fresh lemon or a spoonful of yogurt for a creamy, anti-inflammatory boost.

6. Fennel Seed and Coriander

Fennel seed and coriander might not be the first combination you reach for, but their gentle flavors and anti-inflammatory properties make them a hidden gem. Fennel contains anethole, supporting healthy digestion and reducing bloat, while coriander’s linalool combats inflammation and brings a subtle citrus note. Together, they create a bright, aromatic blend ideal for seasoning lentils, fish, or grain salads. For an easy digestive tea, simply steep crushed fennel and coriander seeds in hot water after meals. This pairing is also common in spice blends across Mediterranean and South Asian kitchens—a reminder that delicious and healthful often go hand in hand.