Last Updated on July 17, 2023

Inflammation is a natural response of the body to protect itself against injury and infection. However, prolonged inflammation can lead to a range of health problems, such as heart disease, cancer, and autoimmune disorders.

While lifestyle modifications are encouraged to reduce inflammation, some natural anti-inflammatory herbs and spices can also help to support overall health.

In this article, we will explore 14 of the best natural anti-inflammatory herbs and spices that you can incorporate into your diet to help reduce acute inflammation and chronic inflammation. From turmeric and ginger to ashwagandha and rosemary, these herbs and spices offer a delicious and natural way to support your health and reduce inflammation.

1. Turmeric & Curcumin

Turmeric is a spice commonly used in Indian and Middle Eastern cooking, and its active ingredient, curcumin, has been shown to have anti-inflammatory properties. Curcumin works by reducing the production of pro-inflammatory cytokines and enzymes which contribute to the inflammatory response in the body.

Other Benefits: In addition to being an anti-inflammatory herb, curcumin has also been found to have antioxidant properties. It can help to protect cells from damage caused by free radicals and reduce oxidative stress, which is a major contributor to inflammation and chronic disease.

2. Elderberry

Elderberry, also known as Sambucus, is a type of berry that has been used for centuries for its medicinal properties. Elderberry has been found to have anti-inflammatory effects, and recent research has shed light on the mechanism of action behind these effects. It has been found that elderberry contains compounds (flavonoids and anthocyanins) that can inhibit the creation of pro-inflammatory cytokines.

Other Benefits: Besides its anti-inflammatory effects, elderberry is also a potent antioxidant. Antioxidants can help to protect cells from harm caused by free radicals, which are unstable molecules that can contribute to oxidative stress and inflammation.

3. Ashwagandha

Ashwagandha, also known as Withania somnifera, is a popular herb in traditional Indian medicine and has been used throughout history for its health-promoting properties. One of the key benefits of ashwagandha is its ability to reduce inflammation in the body. This effect is believed to be due to the presence of various compounds in ashwagandha, such as withanolides and alkaloids.

Other Benefits: Additionally, ashwagandha has been found to have antioxidant properties, which can help to safeguard cells from free radical cell damage. It may also be able to stabilize mood and reduce perceived feelings of stress and anxiety.

4. Ginger

Ginger is a popular spice and natural remedy for inflammation that has been used for thousands of years. It is one of the best natural anti-inflammatory spices for combating systemic inflammation in the body. This effect is believed to be due to the presence of compounds in ginger, such as gingerols and shogaols, which have been shown to inhibit pro-inflammatory compounds.

Other Benefits: Like the others before it, ginger contains powerful antioxidant properties, which can help to defend cells from damage triggered by free radicals. It may also be able to prevent the development of various chronic diseases and conditions by reducing oxidative stress.

5. Spirulina

Spirulina is a type of blue-green algae that is widely recognized for its health-promoting properties. One of the key benefits of spirulina is its ability to decrease bodily inflammation. This effect is believed to be due to the presence of various compounds in spirulina, such as phycocyanin and polysaccharides, which demonstrate significant natural anti-inflammatory effects.

Other Benefits: Additionally, spirulina has been found to have antioxidant properties, which can help to prevent various diseases and conditions. It may also be able to support healthy cholesterol levels and stabilize blood pressure.

6. Garlic

Garlic is a commonly used anti-inflammatory herb that has been used for thousands of years in medicine and cooking. The anti-inflammatory effects of garlic are thought to be due to its high concentration of sulfur-containing compounds, such as allicin and diallyl sulfide. These compounds have been shown to have natural anti-inflammatory effects.

Other Benefits: In addition to its anti-inflammatory effects, garlic has also been found to have antimicrobial properties, which may help to prevent infections and boost the immune system. Garlic also possesses anti-cancer properties, and some studies have shown that it may help to lower blood pressure and reduce the risk of heart disease.

7. Black Pepper

Black pepper, also known as Piper nigrum, is a commonly used anti-inflammatory spice with a range of health benefits. One of the active compounds in black pepper, called piperine, is thought to be responsible for its anti-inflammatory properties. Piperine has been found to have antioxidant effects, which can help to reduce oxidative stress, one of the major causes of inflammation.

Other Benefits: Besides inflammation reduction, black pepper has been shown to improve digestion and stimulate the production of digestive enzymes, which can help to improve the absorption of nutrients. Black pepper has also been found to have antimicrobial properties, and it may help to prevent infections and it makes a great immune system booster.

8. Ginseng

Ginseng is a type of plant and one of the oldest and best-known natural anti-inflammatory herbs in Ayurvedic medicine. There are several different types of ginseng, including American ginseng and Asian ginseng, also known as Panax ginseng. It is believed that the anti-inflammatory properties of ginseng are due to the presence of active compounds, such as ginsenosides.

Other Benefits: Ginseng has been shown to improve energy levels, boost the immune system, and reduce stress and anxiety. Some studies have also suggested that ginseng may help to improve brain function and cognitive performance.

9. Cardamom

Cardamom is a natural anti-inflammatory spice that has been used for centuries in traditional medicine. The spice contains compounds like cineole, limonene, and terpinene. These compounds are thought to help reduce inflammation by suppressing the production of pro-inflammatory cytokines and enzymes, which can contribute to the development of chronic health conditions.

Other Benefits: Furthermore, cardamom has been shown to have strong antioxidant properties, which lower oxidative stress while protecting cells and tissues from damage. Cardamom may also be able to support digestion, fight cancer, and improve blood sugar levels.

10. Green Tea

Green tea is well-known for its potential health benefits, its delicious taste, and its ability to reduce inflammation. The active ingredient in green tea, epigallocatechin gallate (EGCG), is a powerful antioxidant that has been shown to help reduce oxidative stress and neutralize free radicals in the body. This helps to reduce the risk of chronic inflammation.

Other Benefits: Green tea also contains small amounts of l-theanine, which can improve mood and promote relaxation. It may also be able to support healthy weight management, enhance brain function, and reduce the risk of cancer.

11. Rosemary

Rosemary is a popular anti-inflammatory herb that is commonly used for cooking and seasoning, but it also has anti-inflammatory properties. Rosemary is rich in antioxidants, particularly carnosic acid, and rosmarinic acid, which have been shown to protect cells and tissues from oxidative damage, reduce inflammation, and help the body fight against the harmful effects of free radicals.

Other Benefits: Rosemary has been shown to have pain-relieving effects, making it a useful herb for people with conditions that cause chronic pain. It may also be able to stimulate hair growth, increase circulation, and ease stress and anxiety.

12. Cinnamon

Cinnamon, a commonly used anti-inflammatory spice in cooking and baking, can also reduce symptoms of inflammation in the body. This spice contains compounds known as cinnamaldehyde and eugenol, which can counteract the effects of pro-inflammatory cytokines and other signaling molecules that contribute to inflammation.

Other Benefits: Cinnamon, which also has potent antioxidant effects, has also been found to have beneficial effects on glucose metabolism and blood sugar control. This is of particular importance for individuals with type 2 diabetes and other conditions associated with chronic inflammation.

13. Cayenne

Cayenne, also known as capsaicin, is a type of chili pepper that is commonly used as a spice in many cuisines. It is believed to have natural anti-inflammatory properties, due to the presence of capsaicinoids, which are compounds that give chili peppers their heat. When ingested, these compounds interact with the TRPV1 receptor, which is involved in pain sensation and body temperature regulation.

Other Benefits: The capsaicinoids in cayenne may help to prevent the development of chronic inflammatory diseases, such as arthritis, cardiovascular disease, and some types of cancer. It may also be able to protect your heart, support digestion, and help with weight management.

14. Rhodiola

Rhodiola is a natural anti-inflammatory herb commonly used in Ayurvedic medicine to enhance physical performance and improve mental function. Several studies show that Rhodiola extract, an adaptogen, can reduce bodily inflammation and suppress the effects of oxidative stress in the body.

Other Benefits: Besides its anti-inflammatory effects, Rhodiola’s antioxidant properties also help to neutralize free radicals, which are unstable molecules that can cause damage to cells and contribute to inflammation. It may also be able to reduce stress and anxiety, improve cognition, and reduce fatigue.

Natural Anti-Inflammatory Herbs: Final Thoughts

Incorporating natural anti-inflammatory herbs and spices into your diet is a delicious way to support your overall health and reduce inflammation. Whether you use them in cooking, in tea blends, or as natural anti-inflammatory supplements, these herbs and spices are a great way to support your health and get natural pain relief.

However, it is important to remember that while these herbs and spices that reduce inflammation can be beneficial, they should not be used as a substitute for a healthy diet and lifestyle.

Always consult with a healthcare professional before starting any new supplement regimen to ensure that it is safe for you and does not interact with any medications you may be taking.