7 Anti-Inflammatory Foods to Stock Up on in January, According to Dietitians

After a few weeks of holiday eating and social gatherings, you may be ready to get back to your normal routine. Cookies, processed foods and extra cocktails are a delicious way to enjoy the season. Unfortunately, they are also foods that can increase inflammation when consumed regularly. While a few extra Christmas cookies aren’t going to completely derail your health goals, focusing on ways to keep inflammation in check can set you up to thrive in the new year. Because, here’s the thing: lingering (i.e., chronic) inflammation is bad news, since it can increase your risk of diseases like cancer, diabetes, heart disease and more.

While eating delicious foods and sweets is part of the magic of the season, including a variety of anti-inflammatory foods on your plate is a great way to get back into your normal routine and help neutralize lingering post-holiday inflammation. Here are some anti-inflammatory foods dietitians recommend stocking up on this month. 

Canned Tomatoes

One of the downsides of winter is that some fresh produce is no longer in season, so stocking up on their canned and frozen counterparts can be a lifesaver. One of those foods is tomatoes. “Canned tomatoes are a versatile, anti-inflammatory ingredient to stock up on in January,” says Rachelle Mallik, MA, RDN. 

Tomatoes are a good source of vitamin C, which is a powerful antioxidant, fending off the free radical damage that can eventually increase inflammation. In addition, the process of cooking and canning tomatoes increases the levels of other inflammation-lowering antioxidants. “Cooked tomatoes are rich in the antioxidant lycopene, which may protect against cancer,” explains Mallik. Canned tomatoes also happen to be featured in a variety of hearty, cold-weather recipes like chili, soups and stews that are fitting for January. Make a pot of this Hearty Tomato Soup with Beans & Greens or try our Slow-Cooker Vegetarian Chili.

Macadamia Nuts

If you are looking to restock your pantry with some healthier snacks for the new year, stock up on nuts. A handful of nuts is not only a convenient snack, but they’re packed with nutrients. Not sure which one to buy? “Macadamia nuts have a high content of monounsaturated fats, primarily oleic acid, which is known for its anti-inflammatory properties. Additionally, macadamia nuts are a source of antioxidants that combat oxidative stress and may help reduce inflammation,” shares Lauren Manaker, MS, RDN, LD. One study found that macadamia nuts had the highest concentration of galangin, a flavonoid with antioxidant properties, compared with nine other tree nuts. 

Not to mention, macadamia nuts provide other essential nutrients that can keep inflammation in check. “Their nutritional profile, which includes essential minerals such as magnesium and manganese, further supports metabolic functions that are crucial in managing inflammation levels,” explains Manaker. Beyond snacking on a handful of macadamia nuts, add them as a crunchy topping to yogurt, oatmeal, salads and more, or try incorporating them into your next batch of homemade granola. 

Quinoa 

January is a great time to start adding more whole grains to your diet. They’re loaded with fiber and provide a number of essential nutrients like B vitamins and magnesium. Plus, whole-grain consumption is linked with plenty of health benefits like better cholesterol levels and a lower risk of heart disease. While any whole grain is a worthy pick, we recommend quinoa. 

This quick-cooking “super grain” is also rich in protein and phytonutrients that can knock out inflammation. For example, quinoa is a good source of flavonoids and polyphenols, compounds that offer antioxidant and anti-inflammatory properties. With its mild flavor, quinoa can be easily incorporated into a variety of recipes, from a cozy Broccoli & Quinoa Casserole to Baked Kale Salad with Crispy Quinoa. 

Salmon

Most of us don’t regularly consume enough fish, so we might be missing the mark on getting enough omega-3 fatty acids. Fatty fish like tuna, salmon, anchovies and mackerel are all good sources of omega-3s, which are helpful for lowering inflammation and support heart health. In particular, Daria Zajac, RD, LDN, recommends enjoying more salmon. “It’s rich in omega-3 fatty acids, selenium and vitamin B12. Plus, salmon provides a filling 21 grams of protein per 3-ounce serving,” she says. Fresh, frozen and canned salmon all offer the same nutrients, so choose whichever one works best for you. This walnut-crusted salmon optimizes your omega-3s in a single meal (thanks to the walnuts), or try canned salmon in these Easy Salmon Cakes. 

Green Tea

After eating better or exercising, drinking more water is another healthy habit that is a popular resolution for the new year. While drinking water is great, there are other beverages that can help you stay hydrated while offering additional benefits. Qianzhi Jiang, Ph.D., RDN, LDN, recommends sipping on more green tea this January. “The consumption of green tea has been linked to reduced markers of inflammation in clinical trials,” she says. “Green tea is also found to increase adiponectin, a hormone that can decrease inflammation and is involved in many metabolic reactions, such as improving insulin sensitivity.” There are plenty of ways to enjoy green tea. Brew up a cup of this Warm Honey Green Tea or make a batch of this Anti-Inflammatory Golden Tonic. You can also use green tea in smoothies, like this one starring lemon and blueberries. 

Frozen Berries

Speaking of berries, these are another anti-inflammatory superstar that unfortunately isn’t in season right now. Luckily, frozen berries offer the same nutrients as fresh, so you can still score the same anti-inflammatory benefits. Berries get their color from water-soluble pigments called anthocyanins, which can tamp down inflammation; that’s part of the reason why berries are associated with lower chronic disease risk. If you need another healthy snack option for the new year, try this easy Cottage Cheese Berry Bowl. Berries and omega-3-rich chia seeds make an anti-inflammatory super duo in this Berry Chia Pudding recipe. 

Pomegranate

While other fruits may no longer be in season, January is the perfect time to stock up on fresh pomegranates, according to Mallik. “This nutritious fruit can last up to two months in the fridge and is rich in antioxidants and anti-inflammatory compounds.” In addition, pomegranates are a good source of fiber, which not only prevents constipation but also supports a healthier gut microbiome—and better gut health is associated with lower levels of inflammation. Like winter citrus, pomegranate is also a great way to get more inflammation-fighting vitamin C into your diet.  

Obviously, there’s a lot to love about pomegranates. They are also surprisingly versatile in recipes, since they can add a pop of color and flavor to both sweet and savory dishes, says Mallik. This Broccoli, Chickpea and Pomegranate Salad makes a great accompaniment to chicken, fish or pork. 

The Bottom Line

January is a natural time to review your habits and see what’s working or not. While it can be tempting to overhaul your routine in the new year, small changes are much easier to sustain for the long term. Regularly incorporating more anti-inflammatory foods into your meals is one easily attainable habit to pick up this year. From frozen berries to salmon and green tea, hopefully there are a few dietitian-recommended foods on this list that appeal to you. Stock up this week and start tackling inflammation for better health all year long.