Forgotten Pantry Pulses That Quiet Chronic Inflammation Better Than Berries

7. Adzuki beans

Adzuki beans have a mild, slightly sweet flavor and are rich in polyphenols compared with some other beans. They’re used widely in East Asian cooking for both savory and sweet preparations, and they make a pleasant, nutrient-dense base for stews that include anti-inflammatory spices. Adzuki contain fiber and minerals that support metabolic health and a healthy gut environment. They cook relatively quickly and mash easily, which makes them useful for spreads or as a textured addition to grain bowls. Try simmering adzuki with aromatic vegetables, a splash of miso or tamari and leafy greens toward the end of cooking to create a balanced, nourishing meal that supports long-term inflammatory balance.

8. Black beans

Black beans offer both fiber and dark pigments that are associated with antioxidant activity. That combination supports gut health and provides steady energy. Black beans are classic in Latin-inspired bowls and work well with avocado, lime, cilantro and cooked vegetables — ingredients that together supply anti-inflammatory fats, vitamin C and polyphenols. To reduce potential digestive discomfort, rinse canned beans well or soak and cook dried beans thoroughly. Slow-cooked black bean stews or a chilled black bean and corn salad are practical ways to get multiple anti-inflammatory nutrients in one meal. When you build a bowl around beans, add a handful of raw greens or pickled vegetables to increase variety and micronutrient density without much extra effort.