15 Essential Anti-Inflammatory Pantry Staples to Always Have, According to a Dietitian

Maintaining a healthy diet is key to managing inflammation and supporting overall well-being. A diet rich in anti-inflammatory foods can help reduce chronic inflammation, which is linked to various health issues.

Keeping certain anti-inflammatory staples in your pantry ensures you have easy access to ingredients that can help combat inflammation. Here are 15 essential pantry staples recommended by dietitians to include in your diet.

Turmeric

Turmeric is a spice known for its powerful anti-inflammatory properties, thanks to a compound called curcumin. It can be added to soups, stews, and even smoothies to enhance flavor and boost health benefits.

Turmeric is also believed to support joint health and digestion. Keep it in your pantry to add a golden touch to your dishes while benefiting from its anti-inflammatory effects.

Ginger

Ginger is another spice with strong anti-inflammatory properties. It contains compounds like gingerol that help reduce inflammation and soothe digestive issues. You can use fresh ginger in teas, stir-fries, or as a seasoning in various dishes. Dried ginger powder is also a convenient option to keep on hand.

Olive Oil

Olive oil is a healthy fat rich in antioxidants and anti-inflammatory compounds. Extra virgin olive oil is the best choice, as it’s less processed and retains more nutrients. Use it for cooking, salad dressings, or drizzling over vegetables to enjoy its health benefits and enhance flavor.

Garlic

Garlic contains allicin, which has been shown to help reduce inflammation and support immune health. Adding garlic to your cooking not only boosts the flavor of your dishes but also provides valuable health benefits. It’s versatile and can be used in everything from sauces to marinades.

Canned Tomatoes

Canned tomatoes are a great source of lycopene, an antioxidant with anti-inflammatory properties. They are also rich in vitamins and minerals that support overall health. Use canned tomatoes in soups, sauces, and stews to add flavor and nutritional value to your meals.

Quinoa

Quinoa is a whole grain that is high in protein and fiber, with anti-inflammatory benefits. It’s a versatile grain that can be used as a base for salads, side dishes, or even as a breakfast option. Quinoa is also gluten-free, making it suitable for those with dietary restrictions.

Almonds

Almonds are packed with healthy fats, vitamin E, and antioxidants that help combat inflammation. They make a great snack on their own or can be added to salads, oatmeal, and baked goods. Keeping almonds in your pantry provides a nutritious and satisfying option for when you need a quick snack.

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, which have anti-inflammatory effects. They are also a good source of fiber and protein. You can add chia seeds to smoothies, yogurt, or use them to make chia pudding for a nutritious and filling treat.

Walnuts

Walnuts are another excellent source of omega-3 fatty acids and antioxidants. They can help reduce inflammation and support heart health. Keep walnuts in your pantry to add to salads, baking recipes, or as a quick snack for a healthy boost.

Oats

Oats contain beta-glucans, which are known for their anti-inflammatory properties. They are also high in fiber, which supports digestion and overall health. Enjoy oats as a breakfast option or use them in baking to benefit from their anti-inflammatory effects.

Green Tea

Green tea is rich in antioxidants called catechins, which help reduce inflammation and support overall health. It’s a great alternative to sugary drinks and can be enjoyed hot or cold. Keeping green tea bags in your pantry ensures you always have a healthy beverage option.

Beans

Beans, such as black beans, kidney beans, and chickpeas, are high in fiber and antioxidants with anti-inflammatory properties. They make a nutritious addition to soups, salads, and stews. Stock up on canned or dried beans to easily incorporate them into your meals.

Sweet Potatoes

Sweet potatoes are packed with vitamins, minerals, and antioxidants that help reduce inflammation. They are also high in fiber, which supports digestive health. Store sweet potatoes in a cool, dry place to have a nutritious and versatile ingredient on hand.

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that have anti-inflammatory and antimicrobial properties. It’s a versatile cooking oil that can be used for sautéing, baking, or even in smoothies. Keep coconut oil in your pantry for a healthy fat option.

Hemp Seeds

Hemp seeds are a great source of omega-3 and omega-6 fatty acids, which are known for their anti-inflammatory benefits. They also provide protein and essential nutrients. Sprinkle hemp seeds on salads, yogurt, or smoothies to enhance your meals with their health benefits.

20 Foods No One Can Afford Anymore Due To Inflation

shocked looking at bill — Image Credits: Depositphotos/vitaliy.abbasov93.

With the ever-rising living costs, some foods have become luxury items that only the wealthiest can afford. From exotic delicacies to once-affordable staples, the price hikes have made certain foods out of reach for the average consumer.

20 Foods No One Can Afford Anymore Due To Inflation