Anti-Inflammatory Foods,
Spices & Teas

Remedy Wellness  |  remedycharleston.com

Chronic inflammation is at the root of most conditions I see — fatigue, joint pain, autoimmune activity, hormone disruption, and weight that won't budge. You can run every lab test available, but if the diet is driving inflammation daily, you're working against yourself. These foods won't replace targeted treatment, but they change the baseline.

Foods to Focus On Eat these regularly — variety matters
Protein
  • Wild-caught salmon, sardines, mackerel, anchovies
  • Pasture-raised eggs
  • Organic chicken and turkey
  • Grass-fed beef and lamb (a few times a week)
  • Lentils, chickpeas, black beans, edamame
Vegetables
  • Leafy greens: spinach, kale, arugula, Swiss chard
  • Cruciferous: broccoli, cauliflower, Brussels sprouts, cabbage
  • Beets, carrots, sweet potatoes
  • Garlic and onions (sulfur compounds support immune regulation)
  • Avocado
Fruit
  • Blueberries, raspberries, strawberries, blackberries
  • Tart cherries (especially good for joint and muscle recovery)
  • Pomegranate
  • Apples and pears (with skin)
Fats, Seeds & Grains
  • Extra virgin olive oil
  • Walnuts, almonds, pecans
  • Flaxseed (ground), chia seeds, hemp seeds
  • Quinoa, brown rice, certified gluten-free oats
Fermented Foods
  • Unpasteurized sauerkraut or kimchi
  • Plain whole-milk yogurt or kefir (if dairy is tolerated)
What to Cut Back These drive inflammation — limit them most of the time
Sugar & Refined Carbs
  • Added sugar and high-fructose corn syrup
  • White bread, white pasta, pastries, most crackers
  • Sweetened drinks: soda, juice, flavored coffee drinks
  • Sweetened yogurt and flavored oatmeal packets
Inflammatory Fats
  • Industrial seed oils: corn, soy, canola, sunflower, safflower
  • Margarine, shortening, and anything with "partially hydrogenated"
  • Fried foods (most are cooked in high-omega-6 oils)
Processed & Packaged Foods
  • Deli meats and hot dogs with nitrates/nitrites
  • Packaged snack foods: chips, cookies, crackers
  • Fast food
  • Conventional dairy if you're sensitive (test it)
Alcohol
  • All forms increase intestinal permeability and inflammatory markers
  • Beer is the most problematic (gluten + fermented grains)

You don't have to be perfect. Getting these out most of the time — not some of the time — is where you'll notice the difference.

Anti-Inflammatory Spices
Turmeric — curcumin is the active compound; always pair with black pepper to activate it
Ginger — works on the same COX-2 pathways as some NSAIDs, without the GI side effects
Cinnamon (Ceylon) — stabilizes blood sugar, which reduces downstream inflammatory signaling
Black pepper — piperine activates curcumin and increases absorption of several nutrients
Rosemary — high in rosmarinic acid; supports both inflammation and detox pathways
Cayenne / capsaicin — inhibits substance P, which mediates inflammatory pain signaling
Cloves — highest antioxidant score of any common spice by ORAC measurement
Oregano — strong antimicrobial and anti-inflammatory; useful during gut recovery
Teas to Brew
Green tea — EGCG is one of the most studied plant antioxidants; aim for 2–3 cups a day
Ginger tea — supports digestion, reduces nausea, and lowers inflammatory cytokines
Turmeric / golden milk — add black pepper and a fat (coconut milk) for best curcumin absorption
Chamomile — soothes gut lining and has mild anti-inflammatory and calming action
Rose hip — naturally high in vitamin C; specifically studied for joint and cartilage health
Nettle — high in quercetin; traditional use for seasonal allergies and joint pain
Peppermint — reduces gut inflammation and smooth muscle spasm; good after meals
Grocery List
Produce
  • Spinach or kale
  • Arugula or Swiss chard
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Beets
  • Sweet potatoes
  • Garlic, onions
  • Avocados
  • Blueberries
  • Raspberries or strawberries
  • Tart cherries (fresh or frozen)
  • Apples or pears
  • Lemons
Protein
  • Wild-caught salmon
  • Sardines (canned, in olive oil)
  • Anchovies (canned)
  • Pasture-raised eggs
  • Organic chicken
  • Grass-fed ground beef
  • Lentils (dry or canned)
  • Chickpeas (canned)
  • Black beans (canned)
  • Edamame (frozen)
  • Plain whole-milk yogurt or kefir
  • Sauerkraut or kimchi (refrigerated)
Pantry & Fats
  • Extra virgin olive oil
  • Walnuts
  • Almonds or pecans
  • Ground flaxseed
  • Chia seeds
  • Hemp seeds
  • Quinoa
  • Brown rice
  • GF oats (certified)
  • Coconut milk (full fat, for golden milk)
  • Wild blueberries (frozen, year-round)
Spices & Teas
  • Ground turmeric
  • Ground ginger or fresh ginger root
  • Ceylon cinnamon
  • Black pepper (fresh ground)
  • Dried rosemary
  • Cayenne pepper
  • Dried oregano
  • Whole cloves or ground cloves
  • Green tea (loose leaf or bags)
  • Chamomile tea
  • Rose hip tea
  • Nettle tea
  • Ginger tea bags
  • Golden milk blend

3-Day Anti-Inflammatory
Sample Menu

Remedy Wellness  |  remedycharleston.com

These aren't recipes — they're a starting point. Mix and match days, swap proteins, use what's in season. The goal is getting anti-inflammatory foods on your plate consistently, not following a strict meal plan.

Breakfast
Lunch
Snack
Dinner
Day 1

Berry-green smoothie: frozen wild blueberries, spinach, ground flaxseed, hemp seeds, unsweetened almond milk. Add a pinch of cinnamon.

Drink: green tea

Arugula salad with grilled or canned wild salmon, avocado, cucumber, olive oil and lemon dressing. Side of quinoa.

Apple slices with almond butter. A small handful of walnuts.

Drink: green tea or ginger tea

Baked salmon with roasted broccoli and sweet potato. Drizzle everything with olive oil, turmeric, black pepper, and garlic.

After: chamomile tea

Day 2

2 pasture-raised eggs scrambled with spinach, garlic, and avocado. Side of fresh berries.

Drink: ginger tea

Lentil soup with turmeric, ginger, garlic, and kale — homemade or a clean-label brand. Side of unpasteurized sauerkraut.

Walnuts and tart cherries (fresh, frozen, or unsweetened dried).

Drink: rose hip or nettle tea

Grass-fed beef stir-fry with broccoli, onions, and garlic over brown rice. Season with ginger and coconut aminos.

After: peppermint tea

Day 3

GF oats topped with blueberries, chia seeds, Ceylon cinnamon, and walnuts. Sweeten with a small drizzle of raw honey if needed.

Drink: green tea or golden milk

Roasted chicken and vegetable bowl: cauliflower, beets, chickpeas, and arugula with tahini-lemon dressing.

Carrots and hummus. A few almonds or pecans.

Drink: nettle or chamomile tea

Turmeric-spiced chicken thighs with roasted Brussels sprouts and quinoa. Side of kimchi.

After: peppermint tea

Batch Cooking Saves Time

Cook a large batch of quinoa or brown rice at the start of the week. Roast two sheet pans of vegetables at once. Have hard-boiled eggs ready. Most of the effort is in the prep, not the cooking.

On the Spices

Don't skip the black pepper with turmeric — it's not optional. Piperine increases curcumin absorption by up to 2,000%. A fat source (olive oil, avocado, coconut milk) helps too. Use Ceylon cinnamon, not cassia.

On the Tea

Aim for 2–3 cups of green tea a day if you tolerate caffeine. If not, nettle, chamomile, and rose hip are all caffeine-free. Golden milk in the evening is a good swap for a nightcap.