20 Summer Foods that Decrease Inflammation in the Body

Summer is here, and it’s the perfect time to savor the flavors of the season with these 20 foods that reduce inflammation in the body.

Regardless of the season, the foods we choose can have a significant impact on how well our blood sugar is balanced which directly helps in reducing inflammation in our bodies and promoting overall well-being.

Today we’re exploring 20 mouthwatering summer foods that not only refresh your taste buds but also pack a powerful anti-inflammatory punch.

So today we’re gonna cover vegetables, herbs and spices, and everybody’s favorite: fruit.

First, let’s start with summer vegetables:

Anti-inflammatory summer vegetables


Tomatoes are rich in lycopene, a potent antioxidant that helps neutralize free radicals and reduce inflammation. They also provide vitamins A and C, as well as potassium, all essential for maintaining good health.

Slice some tomatoes to pair with our Grilled Salmon and Sauteed Green Beans, or in our Low-Carb Marinara Sauce!

Bell Peppers

Bell peppers come in a rainbow of colors, adding vibrancy and crunch to your summer meals. These colorful gems are abundant in vitamin C, an essential nutrient for reducing inflammation.

Capsaicin, a compound found in bell peppers, may also help alleviate pain and inflammation—double the goodness!

Try bell peppers in our Paleo Chicken Fajita Bowls!


This mighty leafy green is a nutritional powerhouse, packed with vitamins A, C, and K, as well as folate and iron. Spinach also boasts antioxidants that do wonders in combatting inflammation.


With their high water content and refreshing crunch, cucumbers keep you hydrated during those scorching summer days.

They also provide anti-inflammatory benefits, thanks to their antioxidants and flavonoids.


Zucchini is a versatile summer squash that deserves a special place on your plate. This low-calorie vegetable is rich in fiber, antioxidants, like vitamins A and C, as well as manganese, a mineral with anti-inflammatory properties.

Spiralize it, grill it, or add it to your stir-fries—the possibilities are endless!

Try zucchini AND summer squash in our Pesto Chicken with Zucchini and Squash Medley!


Eggplant is a versatile vegetable that contains nasunin, an antioxidant with anti-inflammatory properties. It also provides fiber and essential nutrients like potassium and manganese.

Try some eggplant in our Low-Carb Eggplant Parmeson Casserole!

Using summer anti-inflammatory vegetables

An easy way to use any of the summer anti-inflammatory vegetables is to make colorful salads with tomatoes, bell peppers, spinach, cucumbers, and zucchini.

Add a sprinkle of flaxseeds and a vinaigrette made from avocado or extra virgin olive oil for an extra anti-inflammatory boost.

Another way to get anti-inflammatory, gluten-free, sugar-free meals quick and easy is to grab our Summer Anti-Inflammatory Meal Prep Guide 👇.

summer anti inflammatory meal plan

Summer anti inflammatory Herbs + Spices

Now we’ve got several herbs and spices because SO much stuff grows during the summer.


Ginger has long been cherished for its soothing properties, and it plays a significant role in reducing inflammation in the body. It contains gingerol, a compound known for its anti-inflammatory and antioxidant effects.

Whether you add it to your stir-fries, brew it into a refreshing iced tea, or grate it into your salad dressings, ginger adds a zing of flavor and inflammation-fighting power.


The aroma of fresh basil is enough to transport you to a summer garden. This fragrant herb not only enhances the flavor of your dishes but also provides anti-inflammatory benefits.

Basil contains essential oils with antioxidant properties, such as eugenol, linalool, and rosmarinic acid, helping to reduce inflammation in the body.

Try some basil in our Fresh Easy Pesto!


Cilantro, also known as coriander leaves, is an herb with a distinctive flavor that adds a burst of freshness to your summer recipes.

This herb contains antioxidants that help reduce inflammation, and it may also aid in detoxification by supporting the body’s natural cleansing processes.

Try cilantro in our Fresh Cilantro Lime Dressing!


Mint leaves are a summer staple known for their cooling and soothing properties. Mint leaves contain menthol, a compound known for its cooling and soothing properties.

They can provide relief from sinus and congestion issues, digestive issues, and help reduce inflammation. Enjoy a refreshing glass of mint-infused water or add it to your salads and summer beverages for a burst of flavor and inflammation-fighting benefits.


Known for its feathery leaves and distinct taste, dill is often associated with pickles. However, its flavor complements a wide range of dishes, including fish, salads, and sauces.

Dill is an herb with potent anti-inflammatory properties due to its high content of flavonoids and other beneficial compounds. This offers potential benefits for conditions such as arthritis and digestive disorders as well as combatting oxidative stress.


Parsley is a versatile herb that comes in two varieties: flat-leaf (Italian) and curly. It adds a fresh and bright flavor to salads, soups, and sauces.

Parsley contains several compounds that contribute to its anti-inflammatory properties. These compounds work synergistically to combat inflammation, neutralize free radicals, and support the body’s natural defense mechanisms.


Chives have a mild onion-like flavor and are often used as a garnish for their vibrant green color.

Chives contain several compounds that contribute to their anti-inflammatory properties, including allicin, quercetin, and vitamin C. They can be added to salads, dips, and creamy dressings.


While sage is available year-round, it thrives in the summer months. Sage contains flavonoids and essential oils that exhibit anti-inflammatory effects.

Its earthy and slightly minty flavor pairs well with poultry and roasted summer vegetables.


Oregano is a robust herb with a peppery and slightly bitter taste. It contains flavonoids and terpenes which help modulate the immune response and reduce inflammation in the body.

Oregano is a key ingredient in Italian and Greek cuisines, commonly used in pasta sauces, pizzas, and grilled meats.

How to use summer anti-inflammatory herbs

Experiment with fresh herbs like basil, cilantro, and mint in your recipes to enhance the flavor and add anti-inflammatory benefits.

This can be as simple as chopping them up and adding them to your salad or veggies.

summer anti inflammatory meal plan

Summer Anti-inflammatory fruit


These little bursts of sweetness are not only delightful to eat but also loaded with antioxidants called anthocyanins which help fight inflammation and protect against oxidative stress.

Plus, blueberries are packed with vitamins C and E and fiber, which promotes a healthy digestive system, making them a fantastic choice for a healthy summer snack.

Try blueberries in our Low Carb Blueberry Scones!


Besides quenching your thirst, watermelon is a fantastic source of lycopene—an antioxidant that helps combat inflammation and fight off those pesky free radicals.

Also, since it is a high-water-content fruit, it’s a really great option to help stay hydrated during these hot summer months.


Besides being a tropical treat, pineapple contains bromelain, a powerful enzyme with anti-inflammatory properties.

It’s like a natural superhero fighting joint pain, reducing swelling, and even soothe allergenic airways, making it the perfect addition to your summer fruit salad.


These delightful little fruits are rich in anthocyanins and other antioxidants, which have been shown to reduce inflammation and ease symptoms of arthritis.

They are also a natural source of melatonin, helping you enjoy better sleep during those warm summer nights.

Try cherries in our Cherry Almond Smoothie for Summer!


Oranges are packed with vitamin C—a superstar vitamin that not only supports your immune system but also acts as an antioxidant, fighting off inflammation in the body.

And let’s not forget the flavonoids present in oranges, which provide additional anti-inflammatory benefits.

How to use summer anti-inflammatory fruits

Create refreshing fruit salads or smoothies by combining blueberries, watermelon, pineapple, and cherries for a flavorful and anti-inflammatory treat.

Embrace the flavors of summer and nourish your body with these powerful anti-inflammatory foods.

Remember, small dietary changes can make a big difference in your journey toward better health.

Stay hydrated, savor the season’s abundance, and enjoy the benefits of an anti-inflammatory summer diet.

Take the guesswork out with our 1-week Summer Meal Prep here 👇.

summer anti inflammatory meal plan


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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.