For an anti-inflammatory diet, focus on fermented, aged, or sheep/goat milk cheeses like Feta, Goat Cheese (Chèvre), Parmesan, Ricotta, and Mozzarella, as they provide probiotics, beneficial bacteria, and specific proteins (like A2 casein in goat cheese) that support gut health and reduce inflammation, with grass-fed dairy being a bonus for Omega-3s.
The healthiest cheeses are often fresh, low-sodium options like Cottage Cheese, due to its high protein and low calories, and Mozzarella, known for being lower in sodium and fat. Other excellent choices include Ricotta, Goat Cheese, and Parmesan, offering good protein, calcium, and flavor without excessive calories, though portion control remains key for all cheeses.
It's clear that a diet high in saturated fats – which are plentiful in cheese and full-fat dairy products – can increase inflammation. But other fatty acids found in dairy have been linked to health benefits such as a reduced risk of diabetes, says Dr.
Dairy
The omega-3 fatty acids and other compounds in grass-fed dairy have natural anti-inflammatory properties, which may help manage chronic inflammation—a factor in many health conditions.
Goat cheese, or chevre contains only A2 casein, while cow's milk has both A2 and A1 beta casein proteins. The A2 casein protein prevents gut inflammation, which in turn can prevent the formation of systemic inflammation. Feta cheese, which is made from sheeps' milk, contains a protein called histidine.
Being a semi-hard cheese, gouda is especially rich in calcium, and an exceptionally good source of vitamin K2, nutrients needed for healthy bones and teeth.
While there's no single "strongest," Omega-3 fatty acids (from fatty fish) and curcumin (from turmeric) are consistently cited as highly potent natural anti-inflammatories, alongside powerful antioxidants from fruits and vegetables like blueberries, plus herbs like ginger and garlic, all working to reduce inflammation pathways. A comprehensive anti-inflammatory diet emphasizes these foods, though Omega-3s and curcumin often stand out for their significant impact.
WHAT FOOD CAUSES JOINT PAIN
Dairy products, especially fermented ones, like Greek yogurt (GY), contain anti-inflammatory constituents.
In fact, tomatoes contain beneficial nutrients important for a well-balanced diet and studies actually suggest they can reduce systemic inflammation [1]. For instance, they are rich in lycopene, an antioxidant which has been linked to reduced inflammation and improved heart health [2].
While chicken and turkey aren't considered anti-inflammatory foods, they don't contribute to inflammation as much as beef or pork. It's best to consume white meat from chicken or turkey as it's also low in saturated fat. One cut of chopped chicken breast contains 43 grams of protein.
The unhealthiest cheeses are typically highly processed varieties like American cheese slices, spray cheese, and cheese spreads/dips, due to high sodium, preservatives, and unhealthy fats; however, rich, creamy natural cheeses like Brie, Camembert, and triple-crèmes are also high in saturated fat, making them less healthy in large amounts, with blue cheeses like Roquefort topping salt content. The "unhealthiest" depends on your health goal, but generally, processed versions offer less nutritional value and more additives than natural cheese, even high-fat ones.
Any cheese with an ingredients list of only milk, salt, and enzymes/cultures (like cheddar, Swiss, mozzarella, gouda, feta, goat cheese, cottage cheese, etc.) is 100% real cheese, while "American Cheese" or "cheese products" often contain added emulsifiers and flavorings, making them processed rather than purely natural cheese. Always check the label: if it lists more than milk, salt, and enzymes (like sodium citrate, whey, artificial flavors), it's a cheese product.
Some cheeses, however, can fit well into a heart-healthy diet. Two-percent cottage cheese, part-skim mozzarella, reduced-fat feta, ricotta, goat cheese and even grated Parmesan are better options because they contain less saturated fat per serving and still pack protein and calcium, the experts agreed.
Black, white, and green teas are rich in antioxidants and polyphenols which can help combat inflammation. Some herbal teas also have anti-inflammatory benefits. Many herbs and spices also contain compounds that can help combat inflammation.
Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices (ginger, rosemary and turmeric).
Clinically, acute inflammation is characterized by five cardinal signs: rubor (redness), calor (heat), tumor (swelling), dolor (pain), and functio laesa (loss of function).
All dairy foods including milk, cheese, and yogurt, as well as dairy proteins, like whey and casein, were found in several systematic reviews to be anti-inflammatory or to have a neutral effect on inflammation. Learn more about dairy's role in fighting inflammation here.
Certain fibers, such as wheat bran, and foods with oxalic acid (spinach and rhubarb) can bind with calcium and prevent it from being absorbed.
Figs: Dried figs have more calcium than any other type of dried fruit. They also contain vitamin K and potassium in decent amounts that contribute to strengthening your bones.
Inflammatory Foods
Peanut butter isn't an inflammatory food. In fact, research suggests it has anti-inflammatory properties. Peanut butter contains magnesium and vitamin E, both of which are anti-inflammatory nutrients. Peanuts also contain linoleic acid, which is thought to be anti-inflammatory if consumed in moderation.