Herbs To Fight Inflammation: Best Anti-inflammatory Herbs
Inflammation is normal, right? Yes! Our bodies always have some level of inflammation in them. It’s actually necessary to carry some inflammation for healthy function. Have you ever had a sprained ankle that swells up a lot? That’s the body using inflammation to protect itself during the healing process. It’s natural and part of the process. It’s uncomfortable, but it’s necessary.
Chronic inflammation, however, is more than just discomfort—it’s a driving factor behind many health conditions. Autoimmune disorders like rheumatoid arthritis, inflammatory bowel disease, heart disease, and metabolic syndrome all have out of control inflammation.
While inflammation is the body’s natural response to injury or infection, when it becomes chronic, it can wreak havoc on your overall health. The good news? Incorporating anti-inflammatory herbs into your routine can be a powerful way to reduce inflammation, support the immune system, and your improve quality of life.
Let’s dive into the best anti-inflammatory herbs, their properties, and how they can support your journey to feeling better and being healthier.
What Causes Inflammation?
Chronic inflammation occurs when the body’s inflammatory responses stay active for prolonged periods, often because of triggers like poor diet, stress, toxins, or underlying health conditions. Symptoms of high inflammation levels in the body vary from person to person. Some people don’t experience pain and have more issues with nervous system dysregulation or their bloodwork being off. Others present with more physical symptoms but all tests appear normal when they consult their doctor. These are some of the most common symptoms that occur in people:
- Joint pain and stiffness
- Digestive discomfort, such as diarrhea, bloating, or irregular bowel movements
- Persistent fatigue or brain fog
- Flare-ups of existing conditions, like Crohn’s disease or ulcerative colitis
- Skin conditions like eczema or acne
- Increased susceptibility to colds or infections
The foods you eat play a significant role in worsening or calming inflammation. Common culprits include dairy, gluten, soy, refined sugar, and highly processed foods. However, these are pretty broad examples. Doing an elimination diet is the best way to identify what your dietary triggers are. The Autoimmune Protocol Diet (AIP Diet) is a very effective diet to start with. It’s a hard diet, but it’s relatively short term and is very effective. Transitioning to an anti-inflammatory diet rich in whole, fresh foods can significantly reduce inflammatory markers as well. You can read more about the AIP Diet HERE.
Who Benefits Most from Anti-Inflammatory Herbs?
Anti-inflammatory herbs are especially beneficial for individuals dealing with:
- Autoimmune diseases: Conditions like rheumatoid arthritis, lupus, or inflammatory bowel disease see significant relief with herbal protocols.
- Chronic diseases: Heart disease, metabolic syndrome, or chronic pain can improve with consistent anti-inflammatory support.
- High stress or poor diet: Those managing high cortisol levels or consuming inflammation-triggering foods.
- Healing: Supporting the body through the process of healing after an illness or injury.
Top Anti-Inflammatory Herbs to Use
Turmeric (Curcuma longa) with Black Pepper
Turmeric is one of the most powerful anti-inflammatory herbs, widely used in traditional medicine. Its active compound, curcumin, has been extensively studied for its ability to reduce inflammatory cytokines, combat free radicals, and protect against oxidative stress. However, curcumin’s bioavailability (how well your body absorbs it) is naturally pretty low. Pairing turmeric with black pepper improves the absorption thanks to piperine, an active compound in black pepper.
- How to Use: Turmeric can be used as a decoction, tincture, or you can add turmeric and black pepper to soups or poultry dishes, or make golden milk for a daily anti-inflammatory boost.
- Best For: People with rheumatoid arthritis, heart disease, and chronic joint pain.
- Properties: Anti-inflammatory, antioxidant, cholagogue, hepatoprotective
Stinging Nettle (Urtica dioica)
Stinging nettle is a nutritive herb rich in phenolic compounds and minerals that reduce inflammatory responses and support the gut microbiome. Its rosmarinic acid content adds to its anti-inflammatory effects, making it beneficial for conditions like inflammatory bowel disease or irritable bowel syndrome.
- How to Use: Brew stinging nettle leaves into a tea or take it as a herbal supplement.
- Best For: Individuals with inflammatory bowel disease, joint pain, or autoimmune disorders.
- Properties: Anti-inflammatory, anti-allergenic, antihistamine, mineralizer, nutritive, tonic
Ginger (Zingiber officinale)
Ginger is a popular spice and medicinal herb with potent anti-inflammatory and antioxidant properties. Its active ingredients, like gingerol, reduce inflammatory pathways and improve blood flow, making it ideal for easing joint pain and improving digestive tract health. Ginger tea is a great way to soothe an upset stomach or combat inflammation naturally.
- How to Use: Drink ginger tea daily or incorporate fresh ginger into smoothies, soups, or stir-fries.
- Best For: People with metabolic syndrome, Crohn’s disease, or general inflammation-related discomfort.
- Properties: Anti-inflammatory, anti-emetic, carminative, digestive tonic
Ashwagandha (Withania somnifera)
An adaptogenic herb from Ayurvedic medicine, ashwagandha helps the body adapt to stress and modulate the immune system. Its anti-inflammatory compounds target oxidative stress, making it useful for those with autoimmune disorders or chronic diseases. Ashwagandha’s ability to regulate cortisol levels also supports overall health and better sleep quality.
- How to Use: Take ashwagandha in capsule form or as a powder mixed with warm milk or tea.
- Best For: Individuals managing autoimmune disorders, high stress, or chronic inflammation.
- Properties: Adaptogen, anti-inflammatory, antidepressant, nervine
Astragalus (Astragalus membranaceus)
Another adaptogenic herb, astragalus strengthens the immune system and supports the body’s inflammatory pathways. It contains saponins and polysaccharides that boost immune function and provide a protective response against oxidative damage.
- How to Use: Astragalus is best taken as a tea or tincture for consistent immune and anti-inflammatory support.
- Best For: Those with autoimmune conditions, chronic inflammation, or recurring viral infections.
- Properties: Adaptogen, anti-inflammatory, antiviral, immune amphoteric (immune system modulating)
Licorice Root (Glycyrrhiza glabra)
Licorice root is known for its soothing and anti-inflammatory properties, especially in the digestive tract. It helps calm inflammatory cytokines and supports the gut microbiome, making it an excellent choice for inflammatory bowel disease and ulcerative colitis.
- How to Use: Prepare as a tea or take as part of an herbal supplement blend.
- Best For: Individuals with digestive inflammation or chronic gut health issues.
- Properties: Adaptogen, anti-inflammatory, antitussive, demulcent
Cat's Claw (Uncaria tomentosa)
Cat’s Claw is a powerful anti-inflammatory herb native to the Amazon rainforest and tropical regions of South America. It contains alkaloids and flavonoids that modulate inflammatory responses, support immune function, and combat oxidative stress. Its anti-inflammatory and antioxidant properties make it particularly useful for managing inflammatory conditions and autoimmune diseases.
- How to Use: Take as a capsule, tincture, or brewed tea. Cat’s Claw is often included in herbal blends targeting joint health and immune support.
- Best For: Individuals with rheumatoid arthritis, osteoarthritis, or chronic inflammatory conditions.
- Properties: Anti-inflammatory, antioxidant, diuretic
White Willow Bark (Salix alba)
White Willow Bark has been used for centuries in traditional medicine as a natural pain reliever and anti-inflammatory agent. Its active ingredient, salicin, converts to salicylic acid in the body, offering similar effects to aspirin but with fewer side effects. White Willow Bark is known for reducing joint pain, muscle aches, and headache symptoms.
- How to Use: Prepare as a tea, take as a tincture, or use in capsule form. Start with small doses to assess tolerance.
- Best For: People with chronic pain, joint inflammation, or tension headaches.
- Properties: Analgesic, anti-inflammatory, antiseptic, febrifuge
Boswellia (Boswellia serrata)
Boswellia, also known as Indian frankincense, is a resin extracted from the Boswellia tree. It is rich in boswellic acids, which inhibit inflammatory pathways and reduce inflammatory cytokines. This herb is particularly effective for reducing inflammation in the joints and supporting respiratory health.
- How to Use: Take as a standardized extract in capsule form or combine with other anti-inflammatory herbs for enhanced effects.
- Best For: Individuals with arthritis, asthma, or inflammatory bowel disease.
- Properties: Analgesic, anti-inflammatory, expectorant
Fenugreek (Trigonella foenum-graecum)
Fenugreek is a culinary and medicinal herb with potent anti-inflammatory properties due to its high levels of flavonoids, saponins, and polyphenols. It is also known for its ability to regulate blood sugar levels and improve digestion, making it a valuable herb for metabolic and inflammatory conditions.
- How to Use: Use fenugreek seeds in cooking, brew them into tea, or take them as a capsule. Soaking the seeds overnight before use enhances their digestibility and potency.
- Best For: Individuals with metabolic syndrome, inflammatory bowel conditions, or general inflammation.
- Properties: Anti-inflammatory, decongestant, galactagogue (enhances breast milk)
Not Sure If You Have Inflammation?
When you go to your doctor looking for help, one of the first things they do is run blood tests. Sometimes though, the blood tests don’t provide very many answers…or any at all. In those cases, symptoms are what they should be looking at.
Excessive inflammation in the body can manifest in a variety of ways, ranging from subtle discomforts to chronic health issues. While inflammation is the body’s natural response to injury or infection, an overactive or prolonged inflammatory response can lead to significant health challenges. Here’s a detailed look at the symptoms of chronic inflammation and how it affects different parts of the body:
1. Persistent Fatigue and Brain Fog
Inflammation impacts the nervous system and can disrupt normal brain function, leading to constant feelings of tiredness and difficulty concentrating. This “brain fog” often makes daily tasks feel overwhelming, even when you’ve had enough sleep.
2. Joint Pain and Stiffness
Inflammation in the joints is a standard symptom of conditions like rheumatoid arthritis and other autoimmune arthritis. Symptoms can include swelling, redness, stiffness, and pain, often worsening after periods of inactivity, periods of too much activity, or first thing in the morning.
3. Digestive Distress
The gut is highly susceptible to inflammation, which can disrupt the delicate balance of the gut microbiome. This results in bloating, cramping, diarrhea, constipation, or conditions like inflammatory bowel disease (e.g., Crohn’s disease and ulcerative colitis). Chronic gut inflammation is also linked to irritable bowel syndrome (IBS).
4. Skin Issues
Chronic inflammation often manifests on the skin as rashes, redness, acne, eczema, or psoriasis. These symptoms occur because inflammation impacts the body’s immune responses, leading to overactivity or misdirection of the immune system.
5. Frequent Infections and a Weakened Immune System
High levels of inflammation can suppress the immune system, making it easier for you to catch colds, respiratory infections, or develop urinary tract infections. In some cases, the immune system becomes overactive and starts attacking healthy tissues, like it does in autoimmune disorders.
6. Weight Gain or Difficulty Losing Weight
Chronic inflammation is closely linked to metabolic syndrome and insulin resistance. It can lead to unexplained weight gain, especially around the abdomen, and difficulty shedding weight despite dietary or lifestyle changes.
7. Cardiovascular Symptoms
Inflammation affects blood vessels, contributing to high blood pressure, poor circulation, and even heart disease. Symptoms may include chest pain, shortness of breath, or an increased risk of heart attack and stroke due to damage from excessive inflammation.
8. Muscle Pain and Weakness
Systemic inflammation can cause widespread muscle aches, tenderness, or spasms, often mistaken for overexertion or physical strain. Conditions like fibromyalgia often have an inflammatory component.
9. Respiratory Issues
Inflammation in the airways can cause shortness of breath, wheezing, or chronic conditions like asthma. Inflammatory responses in the respiratory system may also make you more prone to sinus infections or allergies.
10. Poor Sleep and Increased Stress Levels
Inflammation interferes with the body’s ability to regulate cortisol levels, the hormone responsible for managing stress. This can lead to sleep disturbances, restlessness, or trouble staying asleep, further exacerbating the cycle of inflammation.
11. Increased Sensitivity to Pain
Chronic inflammation sensitizes the nervous system, leading to amplified pain responses. Even minor injuries or everyday activities can feel extremely painful when inflammation is heightened.
Lifestyle Changes for Best Results
Herbalism works best when you consider the whole person. If you just start using herbs but don’t make the necessary dietary and lifestyle changes, don’t expect a miraculous change. True healing happens when you address the root cause of inflammation. That means addressing your whole self. Incorporating these practices will help:
- Adopt an anti-inflammatory diet: Avoid processed foods, sugar, dairy, and gluten. Replace them with fresh herbs, vegetables, healthy fats, and lean proteins.
- Manage stress: Practices like yoga, meditation, and therapy help reduce stress-related inflammation.
- Stay active: Regular exercise improves blood flow and reduces inflammatory markers.
- Get quality sleep: Poor sleep increases inflammatory cytokines. Be sure to get good consistent sleep every night.
Always consult your healthcare team for guidance on herbal remedies, especially if you’re managing chronic conditions or taking prescription medications.
Understanding the symptoms of excessive inflammation can help you take steps toward addressing the root causes of what you many be struggling with. While inflammation is a natural protective mechanism, chronic inflammation indicates deeper imbalances in the body. The right herbs with anti-inflammatory properties, combined with lifestyle changes, can help reduce these symptoms and restore overall health.
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