Herbs that help reduce inflammation

A diet rich in herbs like turmeric, ginger, black pepper, and others can help reduce inflammation and lower your risk of certain health conditions. Here are herbs that can help reduce inflammation .

Inflammation is the body's natural response to injury or infection. Inflammation often causes localized swelling, pain, or heat and can cause loss of function in the involved tissues. Inflammation can also affect systems and organs in the body.

Acute inflammation is usually a protective and local response to infection or injury. It is designed to heal the body and restore normal tissue function. If inflammation persists for a long time, it becomes chronic inflammation.

Some studies show that diets containing herbs and spices may help prevent or reduce inflammation.

Do foods have anti-inflammatory effects?

Certain foods, including herbs and spices, may have anti-inflammatory properties and positively impact inflammation in the body, especially when consumed as part of a nutrient-rich diet.

Your digestive tract typically houses 70% to 80% of your body's immune cells, and your gut microbiome can influence them.

Most studies have shown a link between consuming a diet rich in herbs and:

• diverse intestinal microflora
• reduce signs of inflammation
• reduced markers of immune disease

The study authors explain that this link may be due to:

• increased consumption of plant-based foods and, therefore, increased fiber consumption in those consuming herbs and spices
• beneficial effects on the gut microbiome, which may support immune health and overall well-being

While eating herbs and spices can provide antioxidants and polyphenols, certain herbs have been studied for their ability to reduce inflammation, including:

Turmeric and curcumin

Turmeric is a root in the ginger family and is often used in curries. You can find turmeric fresh or in powdered form at your grocery store.

Curcumin is a compound found in turmeric that has anti-inflammatory effects. A 2022 meta-analysis found that curcumin supplements and turmeric extract (a concentrated form of turmeric) may be effective in treating a number of immune-related conditions, including:

• psoriasis
• ulcerative colitis
• rheumatoid arthritis

The National Center for Complementary and Integrative Health (NCCIH) notes that studying the effects of curcumin is difficult because it is often unstable and has low bioavailability (meaning not much of it gets into the bloodstream).

While some supplements may add other compounds to increase bioavailability, more research is needed on its safety, as increased efficacy may increase both positive and negative effects on the body.

Ginger

Ginger is available fresh, as a root, or in powder form at many grocery stores. According to the NCCIH, ginger is safe in moderate amounts in foods and is found in most dietary supplements.

Consuming ginger in amounts found in dietary supplements may help reduce disease activity in people with rheumatoid arthritis.

While this amount may be larger than what you would use to cook or make ginger tea, ginger does contain compounds that may benefit your health when consumed as part of your diet.

Cinnamon

The specific health benefits of cinnamon can vary depending on the type. “Real” cinnamon is beneficial due to its high antioxidant content. In addition to controlling diabetes, cinnamon contains polyphenolic compounds that can reduce many markers commonly associated with inflammatory diseases, such as:

• interleukins 1 and 6 (IL-1 and 6)
• C-reactive protein (CRP)
• tumor necrosis factor (TNF)-alpha levels

Garlic

The anti-inflammatory properties of garlic may benefit a variety of health conditions, including inflammation, especially in the digestive tract, such as:

• inflammatory bowel disease (Crohn's disease and ulcerative colitis)
• rectal cancer
• other cancers, including stomach cancer, esophageal cancer, bladder cancer, and breast cancer

Other vegetables in the same family may have similar cancer-preventing benefits. These include:

• onion
• chives
• chives
• leek

Cayenne pepper

Cayenne pepper and other hot peppers contain natural compounds called capsaicinoids that have some anti-inflammatory properties.

However, a small 2022 study in 29 adults without inflammatory bowel disease who consumed 1.8 grams of cayenne pepper daily for 5 days determined that it had minimal effects on inflammation in the digestive tract.

The study authors note that more research is needed to determine whether larger doses of cayenne pepper have beneficial effects. They also recommend future research in adults with inflammatory bowel disease.