Which Herbs Can Help Reduce Inflammation?

A diet high in a variety of herbs, including turmeric, ginger, black pepper, and others, may be linked to lower levels of inflammation and a lower likelihood of developing certain health conditions.

The body’s natural response to injury or infection is inflammation. It frequently results in localized swelling, pain, or heat, and it may also impair the tissues involved’s ability to function. Additionally, the body’s systems and organs can be impacted by inflammation.

Typically, acute inflammation is a protective, localized response to injury or infection. It’s made to heal the body and get tissues back to working normally. Chronic inflammation occurs when inflammation persists for an extended period of time.

A diet high in spices and herbs, according to some studies, may aid in the prevention or reduction of inflammation.

Find out more about specific spices and herbs that may have anti-inflammatory properties by reading on.

Can foods have an anti-inflammatory effect?

When eaten as part of a nutrient-dense diet, certain foods, like herbs and spices, can have anti-inflammatory properties and may help reduce body inflammation.

The microbiome of your gut can have an impact on the immune cells that make up 70% to 80% of your body’s immune system.

On herbs and scientific research

While test-tube studies and studies in animals may support the effects of herbs and spices, the human body is much more complex, and it’s difficult to study the effects of consuming herbs or taking herbal supplements independent of other variables, like:

• the other foods you eat
• physical activity level
• other factors that affect your health

Many research studies also use herbs and spices in amounts typically much greater than when consumed in food, whether as dietary supplements or concentrated “extracts.”

A review of research from 2023 suggests that eating a diet high in herbs and

The authors of the review explain that the association may be due to: a diverse gut microbiome reduced markers of inflammation and immune disease;

a beneficial effect on the gut microbiome, which may support immune and overall health, among people who consume herbs and spices. Although eating herbs and spices may supply antioxidants and polyphenols, certain herbs have been studied for reducing inflammation, including:

Turmeric and curcumin

Curry typically includes turmeric, which is a root that belongs to the ginger family. At the grocery store, you might be able to find it fresh or powdered.

Curcumin is a substance in turmeric that reduces inflammation.

Curcumin supplements and turmeric extract (a concentrated form of turmeric) may be effective in treating certain immune-mediated diseases, according to a meta-analysis from 2022:

Psoriasis, ulcerative colitis, rheumatoid arthritis The National Center for Complementary and Integrative Health (NCCIH) points out that it is difficult to study the effects of curcumin because it is frequently unstable and has low bioavailability, or how much of it gets into the bloodstream.

Although additional compounds may be added to some supplements to increase bioavailability, additional safety research is required because increased bioavailability may increase both positive and negative effects on the body.

Ginger

In many grocery stores, ginger can be purchased fresh or powdered. The NCCIH says that it is safe in small amounts in food and in most dietary supplements.

According to additional research from 2024, people with rheumatoid arthritis may benefit from taking ginger supplements in sufficient quantities to lessen disease activity.

Even though you probably wouldn’t use this much to cook with or make ginger tea, ginger has compounds that may be good for your health if you include it in a diet that usually includes other good nutrients.

Cinnamon

The type of cinnamon may have different effects on health. Due to its high antioxidant profile, Ceylon “true” cinnamon (Cinnamomum verum) typically has positive health effects. The United States, on the other hand, does not have as many of these. You might have to go to a specialty grocery store or order it online, even though it might be available in some grocery stores.

Cassian cinnamon (Cinnamomum aromaticum), which is typically more affordable, is the kind of cinnamon that is marketed as “cinnamon” in the United States.

Cinnamon’s polyphenolic compounds, according to a 2022 review of its potential for diabetes management, may reduce a number of markers typically associated with inflammatory disease, including:

C-reactive protein (CRP), tumor necrosis factor (TNF-alpha), and interleukin 1 and 6 (IL-1 and 6) level. Higher levels of these typically indicate more body inflammation.

In contrast to some other food compounds, a 2023 in vitro study suggests that the antioxidant and anti-inflammatory compounds in Ceylon cinnamon may persist during digestion.

Garlic

Garlic‘s anti-inflammatory properties may benefit various health conditions in which inflammation plays a role, particularly in the digestive tract, such as:

• inflammatory bowel diseases (Crohn’s and ulcerative colitis)
• colorectal cancer
• other types of cancer, including stomach cancer, esophageal cancer, bladder cancer, and breast cancer

Other vegetables in the same family may have similar benefits for cancer prevention. These include:

• onions
• shallots
• chives
• leeks

Cayenne pepper

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

An article from 2023 notes that capsaicin may inhibit an inflammatory pathway in the body.

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

The study’s authors note that additional studies are needed to determine whether larger amounts of cayenne pepper would have a beneficial effect. They also recommended future studies in adults with inflammatory bowel disease.

Black pepper and piperine

Black pepper may also have anti-inflammatory properties that can potentially reduce inflammation in the body — particularly in the brain — according to a 2023 review of research.

It contains the compound piperine, which may have an anti-inflammatory effect and reduce inflammatory markers common in chronic diseases such as:

• Alzheimer’s disease
• asthma
• arthritis
• chronic gastritis, or inflamed stomach lining
• Parkinson’s disease

Piperine may have this effect because it can reduce the sensitivity of certain inflammatory pathways in the body.

However, most of this research comes from test tube and animal studies, which may not always be able to predict the effectiveness of a substance in the human body.

Saffron

Saffron is a yellow spice derived from the stamen of the Crocus sativus L. flower. It is often used to add flavor and color to rice dishes. However, saffron is usually expensive, even when purchased in small amounts.

Compounds in saffron may help reduce inflammation and support immunity. However, a 2021 meta-analysis that reviewed multiple randomized controlled trials found that taking saffron supplements did not affect inflammatory cytokines, a marker of inflammation associated with inflammatory disease.

More research is still needed to determine whether saffron can reduce inflammation in people with inflammatory diseases.

Across the included studies, people consumed less than or equal to 30 milligrams (mg) of saffron daily for 12 weeks or less.

The bottom line

Certain herbs and spices contain compounds that may help reduce inflammation in the body, especially when consumed as part of a plant-forward eating plan, such as the Mediterranean diet.

Regularly consuming varied herbs and spices may help regulate inflammation and a healthy gut microbiome.

Some research suggests that certain spices may even help reduce disease activity in inflammatory diseases.

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