Winter doesn’t always bring out our best habits. Colder temps, shorter days, and back-to-back holiday indulgences can leave you feeling foggy, stiff, and more inflamed than you'd like. Add in the fact that your body naturally runs a bit more sluggish in the colder months, and inflammation can start to feel like a season of its own.
That doesn't mean you need a strict reset or a fridge full of expensive “superfoods.” What can make a big difference, though, is eating with a little more intention—choosing foods that do more than just fill you up. That’s where inflammation-soothing ingredients come in.
The right foods can support your immune system, regulate your body’s inflammatory response, and help you recover faster from stressors like cold exposure, less movement, and seasonal bugs. The best part? They’re affordable, accessible, and easy to work into what you’re already cooking.
Here are 12 nourishing, research-backed foods that work with your body—not against it—during winter.
1. Salmon
Cold-water fish like salmon are one of the richest dietary sources of omega-3 fatty acids, which are well-known for their anti-inflammatory benefits. These fats support your heart, brain, and immune health while helping reduce chronic inflammation markers like C-reactive protein.
During winter, your body tends to be more prone to inflammatory flare-ups—think joint stiffness, fatigue, or increased stress load. Adding in a few servings of salmon each week may help ease that.
Pro tip: Wild-caught salmon is ideal, but frozen or canned versions are still solid choices for nutrition and budget.
2. Brussels Sprouts
Brussels sprouts are part of the cruciferous vegetable family, which includes broccoli, cabbage, and kale. These veggies contain compounds like sulforaphane, which may help regulate inflammation at the cellular level.
Roasting them brings out their natural sweetness and makes them more palatable, especially if you’re not typically a fan. Add some olive oil and lemon for a side that’s functional and flavorful.
According to the USDA, Brussels sprouts are also high in vitamin C—helpful in winter when immune defense needs a little extra support.
3. Tart Cherries
Tart cherry juice has been studied for its ability to reduce exercise-induced inflammation and support muscle recovery. But whole tart cherries (fresh or frozen) offer fiber and antioxidants like anthocyanins, which may help decrease oxidative stress and inflammation more broadly.
They’re especially helpful if you’re dealing with lingering soreness or joint discomfort. A small bowl after dinner or blended into a smoothie works well.
A 2019 review in Nutrients found that tart cherry consumption was associated with reduced inflammation markers and improved antioxidant status.
4. Ginger
Ginger doesn’t just warm you up—it may also help cool down internal inflammation. Its active compound, gingerol, has been shown to support digestion, circulation, and inflammatory response.
It’s an easy addition to winter dishes, especially soups, teas, and curries. You can grate fresh ginger into stir-fries or infuse it in hot water with lemon and honey for a post-meal digestive tea.
Use tip: Start with small amounts. Ginger is potent, and for some people, too much can lead to digestive upset.
5. Extra Virgin Olive Oil
The Mediterranean diet didn’t earn its reputation by accident—and olive oil is a cornerstone. It's packed with monounsaturated fats and polyphenols, both of which may help reduce inflammation and oxidative stress.
Using olive oil as your main cooking or finishing oil (especially over salads, vegetables, or grain bowls) is a small but powerful shift.
High-quality extra virgin olive oil should taste peppery and grassy. If it’s bland or greasy, you may not be getting the benefits you’re after.
6. Walnuts
Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3, as well as antioxidants and polyphenols. They may help lower inflammation and even support brain health, which can feel extra relevant during the darker winter months.
Sprinkle them over oatmeal, blend into sauces, or keep a handful in your bag for a quick snack.
According to a study published in The Journal of Nutrition, regular walnut consumption was associated with reduced levels of several inflammatory biomarkers in adults.
7. Sweet Potatoes
Sweet potatoes offer a one-two punch of anti-inflammatory benefits: high levels of beta-carotene (a powerful antioxidant) and complex carbohydrates that provide steady, sustained energy.
They’re naturally comforting and can help support blood sugar regulation, which is especially helpful if you’re managing winter cravings or energy dips.
Serving tip: Roast them with cinnamon and sea salt, or mash with olive oil and garlic for a more savory version.
8. Turmeric
Curcumin, the active component in turmeric, has been studied extensively for its anti-inflammatory effects. While turmeric by itself doesn’t absorb well into the bloodstream, combining it with black pepper significantly increases its bioavailability.
A small amount added to curries, golden milk, or roasted veggies goes a long way. Turmeric may stain light-colored surfaces (and clothes), so handle with care.
9. Kefir
Kefir is a fermented dairy drink rich in probiotics, which support gut health—a major player in inflammation regulation. A healthy gut lining helps prevent immune overreaction, one of the drivers of chronic inflammation.
If you’re lactose-sensitive, kefir is usually better tolerated than milk thanks to its fermentation process. Look for plain, unsweetened versions and dress it up with cinnamon or fruit if needed.
Approximately 70% of the immune system resides in the gut, making gut-friendly foods especially valuable for managing inflammation.
10. Garlic
Garlic contains sulfur compounds like allicin, which may help support immune function and reduce inflammation. It’s particularly potent when crushed or chopped raw, but still beneficial in cooked dishes.
Toss into soups, roast with winter vegetables, or mix into salad dressings. It’s a staple that doesn’t require any extra prep beyond what you’re already cooking.
Let chopped garlic rest for 5–10 minutes before cooking. This allows beneficial compounds to develop more fully.
11. Beets
Beets are high in nitrates, which help improve blood flow, and betalains, which have anti-inflammatory and antioxidant properties. They’re also a great winter vegetable that pairs well with warming flavors like cumin, citrus, and rosemary.
Roast them, shave them raw into salads, or blend into soups. They store well and add vibrant color and earthiness to your winter plate. Beets may also support liver function, which plays a central role in detoxification and inflammation response.
12. Green Tea
Green tea is rich in catechins—especially EGCG—which have been shown to help regulate inflammation, protect cells, and support cardiovascular health. It’s also a gentler alternative to coffee if you’re trying to reduce your caffeine load without losing your warm beverage ritual.
Try sipping green tea between meals or as an afternoon reset. Look for high-quality loose-leaf or minimally processed varieties for maximum benefits.
If you’re caffeine-sensitive, try decaf green tea or steep for less time to reduce intensity.
Wellness Within Reach
- Use olive oil in place of processed dressings or spreads to boost healthy fats and lower inflammatory load.
- Keep tart cherries or berries in your freezer as a quick way to add anti-inflammatory antioxidants to meals.
- Add grated ginger or turmeric to soups, stews, or broths for extra depth and immune support.
- Replace sugary yogurts with plain kefir and top with cinnamon and nuts for a gut- and brain-friendly snack.
- Start the day with green tea instead of high-sugar coffee drinks to stabilize blood sugar and energy early on.
Eating Well Isn’t About Extremes—It’s About Consistency
Winter isn’t the time to start chasing perfection. Your body’s already working harder to stay warm, process heavier foods, and regulate energy during darker days. But adding in even a few of these nourishing foods—consistently—can help support inflammation regulation, recovery, and overall resilience.
The goal isn’t to restrict or micromanage. It’s to be curious, informed, and thoughtful about how food makes you feel. A bowl of sweet potato soup or a cup of green tea might not fix everything—but it can be a small act of care, of returning to your body with intention.
Let what’s on your plate work with you this season. Not to overcomplicate things, but to ground you. To support you. To remind you that wellness starts with what’s doable—and grows from there.
