Forgotten Pantry Pulses That Quiet Chronic Inflammation Better Than Berries

11. Pinto beans

Pinto beans are familiar in many home kitchens and they’re rich in both soluble and insoluble fiber as well as polyphenols. They create a smooth base for refried-style preparations or a chunky chili. Mashed pinto beans swapped for some of the meat in tacos or burritos is an easy way to cut saturated fat while keeping protein and satiety. Slow-cooking pinto beans with onions, tomatoes and cumin extracts warming spices that pair well with anti-inflammatory ingredients like garlic, cilantro and lime. These beans are also forgiving to batch-cook and freeze in portions, making it simple to add a fiber-rich component to a variety of meals throughout the week.

12. Kidney beans

Kidney beans’ deep red color signals antioxidant pigments that work alongside their fiber and plant protein. They’re traditional in chili and one-pot meals that can be made with lots of vegetables for added anti-inflammatory value. Dried kidney beans need thorough cooking to neutralize heat-sensitive compounds; pressure cooking or long simmering is effective. If you choose canned kidney beans, rinse well and add fresh herbs or a squeeze of citrus at the end to enhance flavor without much sodium. Pair kidney beans with omega-3–rich toppings like ground flax or chopped walnuts for a more balanced anti-inflammatory meal.