The Pantry Pulses That Fight Inflammation Better Than Berries

23. Methi (Fenugreek) Leaves (Galactomannan and Iron)

As a culinary item, Methi or Fenugreek leaves (distinct from the seeds, which are highly fibrous) are a nutrient-dense pulse component. They contain galactomannan (a soluble fiber) and are exceptionally rich in iron. Iron is critical for oxygen transport, and poor oxygen delivery is a major driver of chronic inflammation and fatigue. By providing this bioavailable iron alongside soothing fiber, Methi leaves address the systemic metabolic stress that fuels inflammation. Use them fresh in savory flatbreads or dried in Indian dishes.

24. Horse Gram (Urad Dal) — Unique Enzyme Inhibitor

Horse Gram, or Urad Dal, is one of the most protein-rich pulses known in South Asia. Its unique anti-inflammatory property stems from its high concentration of specific enzyme inhibitors. Research suggests these compounds can help inhibit the formation of certain pro-inflammatory substances in the body's metabolic pathways. Additionally, its robust combination of fiber and protein slows digestion significantly, minimizing blood sugar spikes that trigger inflammation. Utilizing this highly structured pulse in lentil curries or sprouting it offers a powerful, sustained anti-inflammatory and metabolic stabilizing effect.