The #1 Anti-Inflammatory Breakfast, According to Dietitians

There’s nothing quite like a healthy, balanced breakfast to give you more energy to seize the day. But that’s just the beginning. Your morning meal can also be a great opportunity to load up on inflammation-fighting nutrients that can do amazing things for your health. 

Sounds good, but what is inflammation, and why does it matter? Inflammation is your body’s defense system to protect against foreign invaders. In the short term, that’s a positive. However, when inflammation becomes chronic, it chips away at your cellular health, making you more susceptible to long-term illnesses like cancer, heart disease, diabetes and more. It can even mess with your gut health. 

So, if you want to stomp out inflammation before it starts, we’ve got you covered. Read on to learn about the No. 1 anti-inflammatory breakfast, plus easy tips to protect against chronic long-term inflammation.

What to Look For in an Anti-Inflammatory Breakfast

“Anti-inflammatory foods are minimally processed and nutrient-dense foods that contain beneficial compounds like antioxidants or healthy fats,” says Miranda Galati, M.H.Sc., RD, a registered dietitian and owner of Real Life Nutritionist. They’re also high in fiber, antioxidants and other inflammation-busting compounds like polyphenols. 

Trouble is, not all breakfasts are created equal when it comes to combating inflammation. Many traditional breakfast foods are low in inflammation-fighting compounds and may actually contain nutrients that promote inflammation. 

Of course, breakfast alone won’t fight chronic inflammation in the long term. “No single food can cause or eliminate inflammation, but your overall dietary pattern can make a difference,” says Galati. 

However, breakfast is a great place to start. Here’s what to look for. 

1. High-Fiber

Research shows an association between higher fiber intakes and greater numbers of beneficial gut bacteria believed to protect against inflammation. But that’s not the only reason to load up on fiber early in the day. Fiber has all kinds of amazing health benefits, like protecting against diabetes, heart disease and some kinds of cancer. Plus, it’s digested slowly, so it increases satiety. 

At the same time, most Americans don’t eat enough fruits and vegetables, beans and whole grains to get the 28 to 34 grams they need each day. A high-fiber breakfast is a great place to get a jump-start on this anti-inflammatory nutrient.   

2. Antioxidant-Rich

Antioxidants are also key players in an inflammation-fighting meal plan. Traditional antioxidant-rich breakfast foods include fruits, whole grains, nuts and seeds. But don’t forget herbs, spices and vegetables. If you’re noticing a theme, many of these foods also happen to be rich in inflammation-lowering fiber. “Adding fiber to your diet usually means adding anti-inflammatory compounds too, so eating more minimally processed plants is always helpful,” says Galati. 

3. Low in Added Sugar

Dietary patterns that include high quantities of added sugar have been associated with an increased risk for chronic disease and inflammation. Many go-to breakfast foods can be high in added sugar, like pastries, doughnuts, coffee cake and muffins. If these are part of your regular morning rotation, replacing them with lower-sugar choices can reduce inflammation. And that doesn’t mean you have to give up sweetness, either. Naturally sweet fiber-packed fruits are an excellent way to add sweetness to your morning meal and protect against inflammation at the same time.

4. Low in Saturated Fat

Another important aspect of an anti-inflammatory breakfast is the fat content. For instance, excess intake of saturated fat has been shown to promote inflammation. At the breakfast table, it often hides out in bacon, sausage, biscuits and pastries. On the opposite end of the spectrum are protective unsaturated fats, which tend to travel in plants such as avocados, nuts and seeds, and olive, canola and avocado oils. These helpful fats are also found in fatty fish such as mackerel and salmon. 

#1 Anti-Inflammatory Breakfast

Considering there’s no single food that can combat inflammation on its own, we looked for one that combined the most important nutrients into one convenient, versatile and accessible breakfast. Our top pick is our Oatmeal with Fruit and Nuts! It’s rich in fiber and antioxidants, yet contains no added sugars and negligible saturated fat. Plus, it’s shelf-stable and relatively inexpensive. It’s also incredibly filling, says Galati, which means you’ll be less likely to reach for less nutritious choices later on.

Another plus: Oatmeal is like a blank canvas that can be made with a variety of flavor combinations, so you never get bored. “I love a classic bowl of oats with berries and nut butter, with a boost of protein for satiety,” says Galati. “Oats and berries will provide important fiber and antioxidants, and unsweetened nut butter has some healthy fats.” And you can ramp up the protein by adding milk when cooking or by stirring in egg whites or protein powder, says Galati. 

Other Tips for Lowering Inflammation

Of course, keeping inflammation in check requires more than simply choosing a nutrient-dense, anti-inflammatory breakfast. If you’d like to put the brakes on inflammation before it happens, try these tips.

1. Aim for Balance

“Start your day with a balanced breakfast that prioritizes protein, fiber and healthy fats,” says Galati. “This will ensure your body has the fuel it needs all morning and help deliver important nutrients to your cells.” 

2. Think Trade-Offs

Focus on the diet as a whole by swapping out pro-inflammatory foods and replacing them with anti-inflammatory foods whenever possible. “Cutting out processed foods, red meat and foods with added sugar is a great first step when focusing on reducing inflammation through dietary changes,” says Katharine Rosenthal, RDN, LD, a registered dietitian and owner of Be Well Table. “Think foods like fruits, vegetables, whole grains, olive oil, seafood and lean poultry—all components of a balanced diet.” 

3. De-Stress

You can also reduce inflammation by focusing on stress management. “Incorporate daily habits that help reduce stress, such as journaling, reading, physical activity or meditation,” says Rosenthal.

4. Focus on the Big Picture

“Lifestyle can play a major role in lowering chronic inflammation, and the key is to make your body feel supported and safe,” says Galati. “Other factors such as lifestyle, sleep and dietary pattern are important when it comes to managing inflammation in the body.”

The Bottom Line

Fighting inflammation through diet can have myriad health benefits. Starting your day with a breakfast that’s rich in anti-inflammatory nutrients, like fiber and antioxidants, yet low in added sugars and saturated fat is a great way to ward off inflammation. That’s why oatmeal with fruit and nuts is our No. 1 anti-inflammatory breakfast pick. But don’t stop there. Fill your day with antioxidant- and fiber-rich whole grains, fruits, vegetables, beans, pulses, nuts and seeds for even more inflammation-fighting power. Your body will thank you!