7 Anti-Inflammatory Foods That Work Like a Prescription Pill

5. Cherries: Sweet Relief for Sore Joints

Tart cherries are more than a summer treat—they pack a real punch against inflammation thanks to high levels of anthocyanins, the same compounds found in blueberries. Some studies suggest eating cherries or sipping tart cherry juice may help lower the markers for joint pain and even ease symptoms for those dealing with gout. Nutritionists often recommend adding cherries to the mix, whether for midday snacks, as a frozen smoothie base, or simply as a natural dessert. If you’re looking for a little more sweetness in your day, this is one swap with science on its side. Cherry juice is particularly popular among athletes for recovery, but it can also support anyone seeking less stiffness in the mornings. Just keep an eye out for juices without added sugars for the most anti-inflammatory mileage.

6. Whole Grains: The Fiber-Powered Shield

When it comes to dialing down chronic inflammation, whole grains like brown rice, oatmeal, and quinoa offer simple, everyday protection. These grains are rich in fiber, which helps regulate the immune response and can lower C-reactive protein (CRP)—a blood marker produced when inflammation is present. Swapping refined grains out for their whole-grain counterparts doesn’t just help inflammation; it also supports heart health and keeps blood sugar steadier. Enjoy oatmeal at breakfast, use brown rice as the base for veggie-packed bowls, or try quinoa as a nutty salad ingredient. Not only are you likely to feel fuller longer, you’re giving your body more steady energy for whatever the day brings. For those with gluten sensitivities, oatmeal and quinoa offer satisfying, wheat-free alternatives you can rely on.