20 Spring Foods that Reduce Inflammation in the Body

So if you’re like me, and you feel way more inspired during spring to do new years resolutions like eating healthy for less inflammation and better blood sugar balance, you’re gonna love this list of 20 delicious spring foods that reduce inflammation in the body that you should be filling your plate with every day.

spring foods that reduce inflammation in the body

The reason we want to prevent chronic inflammation is that it’s been linked to numerous health conditions like heart disease, diabetes, and cancer. Eating a diet rich in anti-inflammatory foods is an effective way to reduce and prevent that chronic inflammation.

So let’s start out with anti-inflammatory vegetables that are in season in spring:



Asparagus contains a unique combination of antioxidants and anti-inflammatory compounds that work together to reduce inflammation throughout the body. Asparagus also contains other important nutrients, such as vitamins C and E, which also have anti-inflammatory effects.

If you’ve never tried it before, asparagus can be eaten raw, like on a veggie platter—but it’s also super yummy roasted or even blanched. If you’ve never blanched veggies like this—trust me—you’re gonna wanna try it!

Check out my Spring Anti-Inflammatory Meal Prep to see it done and get a free one-week meal prep plan.

Leafy greens

Spring leafy greens, like arugula, watercress, Bibb lettuce, mesclun mix, and spinach, are rich in vitamins, minerals, and antioxidants, which help to reduce inflammation and prevent oxidative stress in the body. Greens are perfect for spring salads, which I also include a recipe for in that Spring Meal Prep video.


Spring brassicas, including broccoli, cauliflower, and cabbage, are nutrient-dense vegetables that offer a ton of health benefits, including powerful anti-inflammatory properties. These vegetables are rich in vitamins, minerals, and phytochemicals that all work together to reduce inflammation throughout the body by inhibiting the activity of pro-inflammatory enzymes.

And just like asparagus, the brassicas are great raw, steamed, or roasted.

Root vegetables

Spring root vegetables like carrots, new potatoes, and radishes are not only delicious but also offer numerous health benefits, including anti-inflammatory properties. These vegetables are high in fiber and resistant starches, which are also known to have anti-inflammatory effects on the body.

Another root vegetable that’s very popular for its anti-inflammatory properties is ginger. It contains numerous bioactive compounds which have powerful anti-inflammatory and antioxidant effects.

These compounds have been shown to help reduce nausea, alleviate pain and soreness, improve digestion, and boost immune function. Those compounds can also help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.

Ginger can be eaten fresh, dried, or in taken supplement form.


Artichokes are rich in antioxidants that help to protect the liver. They’re also high in fiber, which can help to promote feelings of fullness, regulate blood sugar levels, and support healthy digestion.


Allium vegetables, such as green onions and leeks, offer a variety of health benefits due to their unique combination of vitamins, minerals, and phytochemicals. Both green onions and leeks are rich in flavonoids and sulfur-containing compounds, which have been shown to have anti-inflammatory and antioxidant effects, as well as being good sources of vitamin C, vitamin K, and folate.


These little fungi contain beta-glucans, which are compounds that have been shown to have powerful immune-boosting effects and can help to reduce inflammation throughout the body.

Additionally, mushrooms are a good source of antioxidants, which can protect the body against cellular damage and inflammation, which can help to reduce the risk of chronic diseases like heart disease and cancer. So, next time you’re making a stir-fry or salad, consider adding some mushrooms to reap these anti-inflammatory benefits!


Spring peas aren’t just a tasty addition to your meals, they also offer a range of health benefits. These sweet little pods are packed with fiber, and are also a good source of vitamins and minerals, including vitamin C, vitamin K, and folate. Additionally, peas are rich in antioxidants, and are super easy to cook as a stand-alone side dish, add to casseroles, or use blanched or raw on a veggie board.


Rhubarb is a unique and flavorful vegetable that offers antioxidants, fiber, vitamin K, and calcium.

Rhubarb is pretty unique in that it can be used in sweet or savory dishes like rhubarb crumble or chutney. You can also add it to smoothies or use it to make a tangy sauce for grilled meats or veggies.

Anti-inflammatory spring herbs

My favorite spring herbs are chives, parsley, and dill – all three of which are great sources of vitamin C, K, and flavonoids that help reduce inflammation.


Chives contain prebiotic fibers that can help to improve gut health;


Parsley contains chlorophyll, which has been shown to have detoxifying properties.


Dill has been shown to have antimicrobial properties, which can help to fight off harmful bacteria and reduce inflammation in the body.

All three of these spring anti-inflammatory herbs are super easy to just chop up and have on hand in the fridge to toss into salads at any meal, as well as throw into other dishes for a flavor boost.

So let’s round this out with the best spring fruits to reduce chronic inflammation:

Spring anti-inflammatory fruits


Strawberries are not only delicious, but they also are rich in antioxidants including vitamin C, which is important for immune function and skin health.

Try slicing them up and adding them to your breakfast yogurt or oatmeal, blending them into a smoothie, or tossing them in a salad with some spinach and almonds. You can also enjoy them as a healthy snack on their own or dipped in a little dark chocolate for an extra treat.


Cherries are also rich in antioxidants that protect against cellular damage, and are a good source of fiber, vitamin C, and potassium. Cherries are great for snacking, blending them into a smoothie, or adding them to your morning yogurt or oatmeal. Additionally, tart cherries have been shown to be particularly effective in reducing inflammation associated with conditions like arthritis and gout, and also have studies backing them as being effective in helping you get better sleep.


Kiwi is rich in antioxidants, such as vitamin C and polyphenols, fiber, potassium, and folate. A great way to use these yummy little fruits is by slicing it up and adding it to your yogurt, blending it into a smoothie, or using it as a topping for your favorite dessert. You can also use kiwi to make a yummy spring fruit salsa to serve with grilled chicken or fish. Kiwi has also been shown to have digestive benefits and can help to improve gut health, as well as improve sleep.


Citrus fruits that include lemons, limes, grapefruits, and oranges offer a range of health benefits, including anti-inflammatory properties. They are rich in vitamin C, a good source of fiber, folate, and potassium. A super easy way to get citrus every day is by squeezing some lemon or lime juice over your salad or fish, adding slices of grapefruit to your morning yogurt, or enjoying an orange as a healthy snack. You can also use citrus fruits to make a refreshing and nutritious smoothie or juice. Additionally, the flavonoids found in citrus fruits have been shown to have heart-protective benefits and can help to lower cholesterol levels.

Tropical Fruits

Mango and pineapple are -just like pretty much all the foods we’ve already talked about–rich in antioxidants, and are also a good source of fiber, potassium, and other important nutrients. Research that pineapple may have digestive benefits and can help to improve gut health.

Just keep in mind that some of these fruits are little higher on the glycemic index and it is really important to keep blood sugar from spiking, as that’s a prime cause of chronic inflammation.

So when you’re eating fruit, make sure you pair it with healthy fat and some protein.

So now that you have these amazing and yummy ideas for spring anti-inflammatory foods, head on over to my:

Spring Anti-inflammatory Meal Prep Guide to prep for the week and get our {free!} Spring Meal Prep Guide.

See ya there!

Laura Brigance, MS, CHC

Author: Laura Brigance, MS, CHC

Laura is a Nutrition Specialist and Certified Health Coach with a Master of Science in Nutrition. Her goal is to help women reduce inflammation, balance blood sugar, and regain natural energy with an Anti-Inflammatory Diet + Lifestyle.

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