Which Herbs Can Help Reduce Inflammation?
A diet that contains varied herbs, such as turmeric, ginger, black pepper, and others, may be associated with reduced inflammation and a reduced risk of certain health conditions.
Inflammation is the body’s natural response to injury or infection. It often causes localized swelling, pain, or heat and may cause a loss of function in the involved tissues. Inflammation can also affect the systems and organs within the body.
Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function. If inflammation persists for a prolonged period of time, it becomes chronic inflammation.
Some research suggests that a diet containing herbs and spices may help prevent or reduce inflammation.
Keep reading to learn more about specific herbs and spices that may have anti-inflammatory properties.
Certain foods, including herbs and spices, can have anti-inflammatory properties and may have a positive effect on inflammation in the body, especially when consumed as part of a nutrient-rich diet.
Your digestive tract typically contains 70 to 80 % of the body’s immune cells, and your gut microbiome can affect these immune cells.
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 2023 review of research suggests an association between consuming a diet rich in herbs and:
- adverse gut microbiome
- reduced markers of inflammation
- reduced markers of immune disease
The authors of the review explain that the association may be due to:
- an increased consumption of plant-based foods and, as a result, increased consumption of fiber, among people who consume herbs and spices
- a beneficial effect on the gut microbiome, which may support immune and overall health
While eating herbs and spices may supply antioxidants and ployphenols, certain herbs have been studied for reducing inflammation, including:
Turmeric is a root in the ginger family and is commonly found in curry. You may be able to find it fresh or powdered at the grocery store.
Curcumin is a compound found in turmeric that has anti-inflammatory effects.
A 2022 meta-analysis suggests curcumin supplements and turmeric extract (a concentrated form of turmeric) may be effective in treating certain immune-mediated diseases, including:
- psoriasis
- ulcerative colitis
- rheumatoid arthritis
The National Center for Complementary and Integrative Health (NCCIH) notes that it’s challenging to study curcumin’s effects because it is often unstable and has low bioavailability (meaning not much of it reaches the bloodstream).
While some supplements may add other compounds to increase bio-availability, additional research on its safety is needed, as increased bioavailability may increase positive and negative effects on the body.
Ginger is available fresh as a root or in powdered form at many grocery stores. According to the NCCIHT, it is safe in the amounts consumed in food and available in most dietary supplements.
Other research from 2024 suggests that consuming ginger in the amount found in supplements may help reduce disease activity in people with rheumatoid arthritis.
Though this amount is likely greater than the amount you would use in cooking or making ginger tea, ginger contains compounds that may benefit your health when consumed as part of a diet that generally contains other beneficial nutrients.
The specific health benefits of cinnamon may vary by the type. Ceylon " true cinnamon
(Cinnamomum verum) is typically associated with beneficial health effects due to its high antioxidant profile.
However, this type is not as common in the United States. While it may
be available in some grocery stores, you may have to visit a specialty
grocery store or order it online.
The type of cinnamon sold as “cinnamon” in the United States refers to Cassian cinnamon (Cinnamomum aromaticum), which is typically cheaper.
According to a 2022 review investigating cinnamon’s potential in managing diabetes, cinnamon has polyphenolic compounds that may reduce multiple markers typically associated with inflammatory disease, such as:
- interleukin 1 and 6 (IL-1 and 6)
- C-reactive protein (CRP)
- tumor necrosis factor (TNF)-alpha level
Higher levels of these typically mean more inflammation in the body.
A 2023 invitro study suggests that Ceylon cinnamon’s antioxidant and anti-inflammatory compounds may remain through digestion, unlike some other compounds in food.
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 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 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.
Saffronis 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.
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.