Forgotten Pantry Pulses That Quiet Chronic Inflammation Better Than Berries

9. Navy beans

Navy beans are a mild, creamy white bean that shine in soups and purees. They’re high in soluble fiber, which supports both digestion and cholesterol management — two pathways that touch inflammation. Navy bean soup with chopped kale and a finishing spoonful of olive oil provides a mix of soluble fiber, polyphenols and healthy fats that work together to reduce inflammatory triggers over time. If you’re using canned navy beans, drain and rinse to reduce sodium. Dried navy beans benefit from a long, slow simmer that melts them into comforting textures without needing lots of added fat. These beans are an excellent option when you want something soothing and deeply satisfying on a cool evening.

10. Cannellini beans

Cannellini beans are the creamy Italian white bean often found in stews and minestrone. They carry fiber, magnesium and potassium, nutrients that support cellular function and recovery. Their tender texture makes them ideal for pairing with extra-virgin olive oil and bitter greens — a classic combination that delivers anti-inflammatory monounsaturated fats and polyphenols. A simple cannellini stew with tomatoes, garlic and rosemary is a good template. If you appreciate texture, sauté aromatics first to build flavor, then add beans and finish with lemon or vinegar to brighten the dish. These small culinary steps make plant-forward eating feel deliberate and delicious without extra effort.