The Anti-Inflammatory Food Rheumatologists Recommend Most

Key Points

• Persistent inflammation can damage tissue and, over time, contribute to chronic disease.

• Fatty fish is the anti-inflammatory food rheumatologists most often recommend for helping reduce inflammation.

• It offers omega-3s, vitamin D, and selenium, and it can be used in many different meals.

Inflammation is often talked about, but it plays an essential role in the body. When you get a cut, your immune system quickly sends white blood cells to the area to fight off threats and support healing. That is acute inflammation, and it is a normal, helpful response. Chronic inflammation is different: it can last for months or even years, keeping the immune system activated long after it should have calmed down. Over time, that ongoing process can harm healthy tissues and organs and has been linked to conditions such as heart disease, type 2 diabetes, certain cancers, and autoimmune diseases.

Diet can help keep chronic inflammation in check. Eating a pattern centered on fruits, vegetables, whole grains, fatty fish, nuts, seeds, legumes, and unsaturated fats may help calm inflammation. When asked which single food they most recommend for this purpose, rheumatologists pointed to fatty fish. Here is why it earns that spot.

Loaded With Anti-Inflammatory Omega-3s

Salmon, mackerel, tuna, sablefish, sardines, anchovies, herring, and pollock all share a major benefit: they are excellent sources of protein and contain omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to rheumatologist Gregg Silverman, M.D., these fats help block inflammatory pathways in the body. He notes that they may reduce inflammation linked to heart disease, diabetes, and kidney disease.

EPA and DHA may also affect immune function. Research suggests they can switch off genes involved in inflammation and help regulate immune-cell activity. That matters, as Deborah Alpert, M.D., PhD, explains, because an overactive immune system can attack the body’s own tissues, including the joint lining in inflammatory arthritis. She adds that omega-3s in fatty fish may also reduce the production of inflammatory mediators such as prostaglandins and leukotrienes.

Provides Other Nutrients That Help Fight Inflammation

Studies have found that people with autoimmune conditions often have lower vitamin D levels. Fatty fish is one of the best natural food sources of this nutrient. For example, a serving of sockeye salmon can provide about 60% of your daily vitamin D needs in a 3.5-ounce portion. Vitamin D supports immune regulation and helps dial down inflammation before it can damage cells.

Silverman also says that regular intake of fatty fish, including sardines and anchovies, can help lower C-reactive protein, or CRP, a key blood marker of systemic and cardiovascular inflammation, especially when those fish are low-mercury choices.

Fatty fish also contains selenium, a mineral and antioxidant that can help limit mercury’s effects. Selenium can bind to mercury in fish and assist with removing it from the body. It also helps protect cells from damage and may further reduce inflammation. A 3-ounce serving of salmon is an excellent source, providing nearly half of your daily selenium needs.

May Reduce Heart Disease Risk

Chronic inflammation can place extra strain on vital organs, including the heart. People with rheumatoid arthritis, for example, have a 50% higher risk of developing or dying from heart disease and are also more likely to develop heart failure. Researchers believe inflammation is a major factor because it encourages plaque to build up in the arteries.

Eating more fatty fish may help lower that risk. Alpert says studies have found that fatty fish, but not lean fish, is linked with a lower risk of heart disease and death. People who ate the most fatty fish had an 8% lower risk of developing coronary heart disease and a 17% lower risk of dying from it.

How to Enjoy Fatty Fish

Fatty fish is easy to work into everyday meals. It can be paired with other anti-inflammatory ingredients, swapped in for red meat at least once a week, and seasoned with herbs and spices for added flavor. Its versatility and budget-friendly nature make it simple to include more often.

Our Expert Take

Rheumatologists consistently name fatty fish as the anti-inflammatory food they trust most. It delivers omega-3 fats that help fight inflammation, plus nutrients such as vitamin D and selenium. It may also help reduce heart disease risk, which is especially important for people with inflammatory conditions. Aim for at least two servings a week and pair it with other anti-inflammatory foods for the biggest benefit.