7 Anti-Inflammatory Foods That Work Like a Prescription Pill

7. Walnuts: Crunchy Allies for Joint Health

With their satisfying crunch and rich flavor, walnuts are a snack you can truly feel good about. These nuts deliver a plant-powered punch of omega-3 fatty acids and polyphenols, both celebrated for their ability to ease joint discomfort and support the body’s anti-inflammatory response. Regular walnut eaters often report less stiffness and more reliable energy, making them ideal for sprinkling over salads or mixing into smoothies and oatmeal. Even a small handful each day can add up to meaningful support for your heart and brain, too. While nuts are calorie dense, they’re also packed with satisfying protein and fiber, so it can be easier than you think to stick to a healthy portion. If you’re looking to swap out less-healthy snacks, walnuts make for both a delicious and restorative option.

8. Olive Oil: Liquid Gold of the Mediterranean

There’s a reason olive oil is a star of the Mediterranean diet—a pattern of eating acclaimed for combating inflammation in both research and real life. This heart-healthy fat contains oleocanthal, a natural compound that actually works in the body in ways similar to ibuprofen. Extra-virgin olive oil is especially high in anti-inflammatory phenols, so it’s worth investing in quality. Use it for drizzling over roasted vegetables, mixing in salad dressings, or gently sautéing greens—just avoid using it for deep frying to keep those beneficial compounds intact. For many, trading in processed seed oils for this staple is an easy step with benefits you can taste, and your joints and heart will thank you. Olive oil also fosters a sense of satiety, nudging you toward more plant-rich and balanced meals.