Herbs and spices can do much more than make your meals taste better. Many are packed with naturally occurring plant compounds that researchers have studied for their potential role in supporting the body’s healthy inflammatory response – making them a flavorful addition to a balanced, recovery-focused diet.
While no single ingredient can prevent or treat inflammation on its own, regularly including a variety of anti-inflammatory herbs and spices as part of a balanced diet may contribute to overall health and recovery. Incorporating a few key herbs and spices when cooking proteins and veggies can also add depth and variety to everyday meals without having to fall back on salt, sugar, or rich sauces to liven things up.
This guide explores what current research suggests about 10 of the best anti-inflammatory herbs and spices. We’ll also look at simple ways to use them in meals, drinks and snacks as part of a macro– and micronutrient-rich diet to support your F45 workouts.
The best anti-inflammatory herbs and spices
So, what herbs and spices are anti-inflammatory? Plenty contain promising plant compounds – some of which may help support a diverse gut microbiome – but the evidence isn’t equally strong for every ingredient.
Much of the research uses concentrated extracts or supplements rather than the amounts typically added to food, so it’s best to think of these anti-inflammatory spices and herbs as one flavorful part of a varied diet – not a quick fix!
1. Turmeric
This anti-inflammatory golden spice is known to be a major metabolism booster and immune system supporter. Its active component (curcumin) contains the bulk of turmeric’s health benefits, as it provides antioxidants as well as antimicrobial and pain-relieving properties1.
Turmeric tastes delicious over veggies, especially cauliflower. You can also stir it into curries, soups, rice or scrambled eggs.
2. Ginger
Ginger’s unmistakable zing comes from plant compounds called gingerols and shogaols. These compounds have been studied for their antioxidant properties and potential influence on pathways involved in the body’s inflammatory response2.
Try grating fresh ginger into stir-fry’s, steeping it in tea or blending a small amount into a gut-friendly smoothie or simple post-workout protein shake.
3. Cinnamon
Cinnamon brings more to the table than its naturally sweet, warming flavor. It contains cinnamaldehyde and a range of polyphenols, which have been studied for their potential effects on inflammation and oxidative stress3. Sprinkle it over oatmeal, yogurt or fruit, blend it into a smoothie, or use it to add warmth and depth to curries, stews and roasted vegetables.
4. Garlic
Garlic’s distinctive aroma comes from sulfur-containing compounds (including allicin) released when the cloves are chopped or crushed. These compounds have attracted interest in the scientific world for the way they may influence cell-signaling processes linked to oxidative stress and inflammation4.
For an easy flavor boost to your weekly meal prep, add garlic to dressings, sauces, soups, marinades or roasted vegetables.
5. Rosemary
Rosemary contains several naturally occurring plant compounds – including the aptly named rosmarinic acid – known for their antioxidant and anti-inflammatory properties5.
Rosemary pairs particularly well with potatoes, white beans, focaccia, and chicken.
6. Oregano
Much of oregano’s distinctive character comes from carvacrol and thymol, alongside rosmarinic acid: three compounds linked with antioxidant and anti-inflammatory activity.
Add dried oregano to tomato sauces, grain bowls, or eggs, or scatter fresh leaves over salads6.
7. Thyme
Thyme has deep roots in Mediterranean cooking, and its earthy, aromatic flavor has made it a staple in dishes across generations – from rustic soups and stews to classic French herb blends. Like oregano, thyme contains bioactive compounds such as thymol, carvacrol and rosmarinic acid. Fresh or dried thyme works especially well in marinades, lentil dishes, mushrooms, and sheet-pan meals7.
8. Sage
Prized for its earthy, slightly peppery flavor, sage contains rosmarinic acid and carnosol. A little goes a long way in soups, stuffing, pasta sauces and roasted squash8.
9. Cloves
Cloves pack an impressive amount of flavor into a tiny bud. Their warm, aromatic character comes largely from eugenol – which, as it happens, is also a naturally occurring compound linked with antioxidant activity and a healthy inflammatory response. Use them sparingly in oatmeal, stewed fruit, curries, or warming drinks9.
10. Black pepper
Black pepper contains piperine, the compound responsible for its familiar heat. Piperine has been studied for its own biological activity and its ability to increase the absorption of certain compounds, including curcumin. Add freshly cracked pepper to eggs, salads, vegetables, savory dishes (and virtually anything else!) alongside other herbs and spices10.
Easy ways to add more herbs and spices to your diet
Adding more anti-inflammatory herbs and spices to your diet doesn’t require complicated recipes – or a pantry full of unfamiliar ingredients. Start with one or two flavors you already enjoy, then look for simple ways to include them in the meals you make regularly.
Breakfast
Cinnamon is an easy addition to oats, Greek yogurt or whole-grain toast. Adding cinnamon to a bowl of fresh fruit can also bring extra warmth and sweetness without adding sugar.
For something with a little more zing, grate fresh ginger into an energizing post-workout recovery drink or stir a small amount into overnight oats.
Lunch
Fresh herbs can quickly brighten up salads, wraps and grain bowls. Try adding oregano, thyme or rosemary to roasted vegetables, or mix crushed garlic into a homemade dressing with olive oil and lemon juice.
Dinner
Dinner is often the easiest place to experiment. Use rosemary, thyme, garlic and black pepper as a rub for proteins, or combine turmeric and ginger in curries, soups and stews.
Drinks and snacks
Fresh ginger, cinnamon and cloves can be steeped in hot water to create a warming herbal drink. You could also make a turmeric latte using milk or a fortified plant-based alternative to fuel your body ahead of a workout. For a savory snack, season roasted nuts or chickpeas with rosemary, thyme, black pepper or a mild spice blend. The goal isn’t to create a medicinal “tonic” – just to make nutritious everyday foods more enjoyable!
Integrating these simple anti-inflammatory herbs and spices into your diet is a game changer for how you eat at home – but what about when you’re eating out? Explore our in-depth guide to making healthier choices when eating at a restaurant to learn more.
1 https://pubmed.ncbi.nlm.nih.gov/27051592/
2 https://pubmed.ncbi.nlm.nih.gov/24312847/
3 https://pubmed.ncbi.nlm.nih.gov/29722610/
4 https://pubmed.ncbi.nlm.nih.gov/32478922/
5 https://pubmed.ncbi.nlm.nih.gov/21129455/
6 https://pubmed.ncbi.nlm.nih.gov/30096960/
7 https://pubmed.ncbi.nlm.nih.gov/22919415/
8 https://pubmed.ncbi.nlm.nih.gov/18508031/
