7 Anti-Inflammatory Foods that You Can Grow in Your Home Garden

In this article, we explore seven anti-inflammatory foods that you can grow in your home garden.

According to the US National Library of Medicine, inflammation is your body’s normal physiological defense against pathogen infection. In normal circumstances, the inflammatory process ends quickly; but, with many chronic conditions, the immune system’s response continues well after an infection is present, leading to significant tissue and organ damage. This is the case with many autoimmune diseases, such as rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), type 1 diabetes, and more.

Many autoimmune disease patients are forced to turn to pharmaceutical drugs to calm their overactive immune systems. Unfortunately, many of these immunosuppressant drugs are not without significant side effects. Plus, by decreasing your body’s ability to fight infections, patients may find that they’re vulnerable to bacteria and viruses, something that’s especially of concern now during the COVID-19 pandemic.

But, what if there was a way to fight inflammation naturally, without having to turn to prescription medications with difficult side effects? According to Harvard Health Publishing, some of the best anti-inflammatory compounds can be found not in your local pharmacy, but in the grocery aisle.

“Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” explains Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard’s School of Public Health. Anti-inflammatory food also helps individuals to maintain a healthy weight – something important, since weight gain is a risk factor for inflammation. However, even when studies controlled for obesity, the effects of inflammation remained: “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

So, what are these anti-inflammatory foods that you can grow at home? Check out the full list, below!

1. Tomatoes

Tomatoes were first on Harvard Health Publishing‘s list of anti-inflammatory foods. According to Healthline, tomatoes are an excellent source of lycopene, an antioxidant with anti-inflammatory properties. Studies have also shown that lycopene may be beneficial for reducing pro-inflammatory compounds related to several types of cancer. Another study found that women with excess weight who drank tomato juice significantly decreased their inflammatory markers.

Tomatoes are also some of the easiest plants to grow. I grew up in Southwestern Canada, an area that isn’t exactly known for warm weather or sunshine. Despite the climate, our family was able to easily grow cherry tomatoes on our small, north-facing balcony during the spring and summer. Now that I live in Southern California, tomatoes grow even more abundantly, and we’re growing both cherry and heirloom varieties.

Pro tip- if you’re looking to increase lycopene absorption, consider cooking your tomatoes in olive oil. This is because lycopene is a carotenoid, which is a nutrient that is better absorbed in combination with a fat.

This leads us to the next item on our list…

2. Olives

Olives are rich in monounsaturated fats, which are heart-healthy fats that combat damaging inflammation. It’s no wonder then, that olives and olive oil are staples in the mediterranean diet, a healthy eating lifestyle followed by many supercentenarian communities.

Olives and olive oil also contain oleocanthal, an antioxidant that has been compared by scientists to ibuprofen, the nonsteroidal anti-inflammatory drug (NSAID) commonly taken to combat pain and inflammation. Extra virgin olive oil has even more anti-inflammatory benefits compared to more refined types of olive oil.

Olive trees grow best in a subtropical, mediterranean climate in which winters are mild and summers are long, dry and warm. The best climate for olive trees would be zones 10 and 11, though certain varieties of olive trees can tolerate zones 8 or 9. Then, once you’ve grown olives, you can use an oil press machine to extract the oils from the pitted fruit. We live in zone 10a and are currently growing an olea europaea, which is the European variety.

Of course, if you don’t live in an ideal climate for growing olives, then not to worry – olives and extra virgin olive oil are commonly found in grocery stores all over the world.

3. Leafy Greens

Green, leafy vegetables are next up on the list. Spinach, kale and collard greens are all easy-to-grow vegetables that possess powerful, anti-inflammatory properties. According to the Arthritis Foundation, these vegetables are high in vitamins like A, C and K which protect your cells against damaging free radicals. They are also high in calcium, which helps promote bone health.

In our garden, we’re currently growing spinach and red chard. Not only do these vegetables grow extremely fast, they also are quite hardy across different climates, and produce an abundant, constant harvest. Plus, leafy greens aren’t just for salads – you can throw them in your smoothie or protein shake, in soups and stews, stirfries, and even scramble them up with eggs. The possibilities are endless!

3. Cruciferous Vegetables

Cruciferous veggies include broccoli, cauliflower, cabbage, brussels sprouts, radishes, rutabaga, turnips, kohlrabi, watercress and bok choy. These vegetables have many of the vitamins and minerals found in other leafy greens, plus the added benefit of a phytochemical called sulphoraphane, which has been shown to block the inflammatory process, and may slow cartilage damage in osteoarthritis (OA), according to studies done on mice.

In lab studies, sulphoraphane has also been shown to stimulate enzymes in the body that detoxify carcinogens before they can damage one’s cells. Two other compounds found in cruciferous vegetables called indole 3-carbinol and crambene are also believed to activate detoxifying enzymes.

Cruciferous vegetables belong to the brassica family, and are best suited to regions with mild summers, cool springs and fall temperatures. This means that you don’t have to live in a tropical or subtropical area to be able to grow these anti-inflammatory foods.

4. Berries

Berries contain antioxidants called anthocyanins, which are compounds that have anti-inflammatory effects and may reduce your risk of disease. Studies have shown that people who ate berries consistently had lower levels of certain inflammatory markers in their blood. Other studies have shown that individuals who consume berries also had higher levels of natural killer (NK) cells that kept their immune system functioning properly.

Though many different varieties of berries exist, the most common are strawberries, raspberries, blueberries and blackberries. While many berry varieties are native to the wet Pacific Northwest, berries like strawberries can be successfully grown in drier climates like California and Mexico when given enough water. Here in Southern California, we have been able to successfully grow both strawberries and blueberries during the wetter winter months, and recently planted raspberry and blackberry bushes as well.

5. Mushrooms

Mushrooms contain a property called phenols, which have been shown to provide protection against damaging inflammation. Other anti-inflammatory properties found in mushrooms include polysaccharides, terpenoids, phenolic compounds, and many other low molecular weight molecules. Lion’s mane mushrooms have also been found to reduce low-grade, chronic inflammation linked to metabolic disorders like obesity. Thanks to its healing properties, fungi has often been used in traditional medicine across different parts of Asia and Africa.

Some easy-to-cook mushroom varieties include white button, crimini, portabella, oyster, lion’s mane, shiitake, morels and truffles. Though you may be thinking, ‘how can I grow mushrooms in my home garden?’ It’s actually easier than you think! We have used a mushroom grow kit from Back to the Roots to grow both oyster mushrooms and lion’s mane mushrooms at home in as little as two weeks!

6. Grapes

Grapes, like berries, also contain high levels of anthocyanins, which have anti-inflammatory effects. Consumption of grapes has been shown to reduce the risk of many conditions, including diabetes, heart disease, Alzheimer’s, and eye disorders. Grapes are also a staple in the mediterranean diet, as well as moderate levels of heart-healthy red wine. In fact, cannonau red wine has touted for its antioxidant benefits by supercentenarian researchers in the blue zones of Italy and Greece, due to its artery-scrubbing flavonoids.

Grapevines grow best in areas with long, warm summers and rainy winters. This is why only certain parts of the world are known for producing the best grapes for wine-making: the Bordeaux region of France, Tuscany, Italy, the Napa Valley in California, La Rioja in Spain, the Colchuaga Valley in Chile, and the Okanagan Valley in British Columbia, Canada. While I don’t anticipate that we’ll be making any wine at home, we are growing both a red and green grapevine in our California garden, and so far, both have taken off quite well.

7. Turmeric

Last but certainly not least, turmeric is one of the best plants to combat inflammation. This is because turmeric contains a property called curcumin, a powerful, anti-inflammatory nutrient found to help those suffering from arthritis, diabetes, and other conditions causing joint pain.

Turmeric resembles a root vegetable, and once harvested, it can be dried out and ground to make a spice. Turmeric is commonly used in South Asian and Middle Eastern cuisines. Being part East Indian myself, I know that it’s a staple in Indian curries, as well as in Ayurvedic medicine, which has been practiced for thousands of years in India.

However, many individuals with joint pain opt to take curcumin supplements, rather than grow turmeric at home or buying the spice at the grocery store. This is because it can be challenging to get enough curcumin through eating turmeric, unless you consume a lot of it. Plus, curcumin has been found to be more easily absorbed when taken in combination with piperine, a compound found in black pepper. So the benefit of taking a curcumin supplement is that it often has piperine added to aid absorption.

Do you grow any of these anti-inflammatory plants in your home garden? Let us know in the comments below!

Please note, this content and any products cited in it are for informational purposes only. Autoimmune Warrior does not provide medical advice, diagnosis, or treatment.

My #ThisIsSjogrens Awareness Campaign Submission

Did you know that April is Sjogren’s Awareness Month? That’s right, according to the Sjogren’s Foundation, April was declared Sjogren’s Awareness Month in 1988 when New York Congresswoman Louise Slaughter read it into the Congressional Record.

The 2021 theme for this awareness campaign is Coming Together to Conquer Sjogren’s. When you post on social media or other digital platforms about Sjogren’s, use the hashtag #ThisIsSjogrens to highlight your personal experience as part of the campaign. The purpose of the campaign is to raise awareness about the complexities of the disease, and provide a voice to the 3 million+ Americans (and many more worldwide) who live with it every day.

As April is fast approaching, I wanted to share my personal #ThisIsSjogrens submission with the Autoimmune Warrior blog followers. Read my submission, below!



Name: Isabel

Current age: 28 

Age when diagnosed: 20

Please finish with the following sentence: “Since I was diagnosed with Sjögren’s, I have learned…”
Since I was diagnosed with Sjogren’s, I have learned how important self-care is. Although you can’t let the disease rule your life, you must also learn to listen to your body and take the needed time to rest and recharge.

What are your 3 most difficult symptoms?
My three most difficult symptoms are eye dryness, mouth dryness and joint pain, although I also experience fatigue, brain fog and peripheral neuropathy. 

What are ways that you cope with your most difficult symptoms?
For eye dryness, I use artificial tears eye drops several times a day, and I also take prescription eye drops to reduce inflammation in my tear glands. I also had punctal plugs inserted in my tear ducts to increase my tear retention. For mouth dryness, I use artificial saliva and take pilocarpine, a medication that stimulates saliva production, and I drink plenty of water throughout the day. For joint pain, I take a prescription medication that reduces inflammation and pain in my joints. 

What is one of the ways that you’ve been able to effectively cope with symptoms during this past year in the pandemic?
During the past year of the pandemic, I have taken more time to rest which is helping to reduce my fatigue levels. Also, since I now work from home, I’m able to use a humidifier to humidify my home office environment, which helps with my dryness symptoms.

What is the best tip you would share with another Sjögren’s patient?
If I had to give a tip to another Sjogren’s patient, I would say to find a team of medical professionals who are familiar with the disease. Many medical professionals think that Sjogren’s is just dry eyes and dry mouth, and don’t realize that there is a lot more to the condition and the other symptoms it can cause.

How does the Sjögren’s community and the Foundation give you strength?
The Sjogren’s community and Foundation help to connect me with others who have the disease, so I can build a community around me of other patients who understand what I’m going through. 

What do you wish people understood about Sjögren’s and how it affects you?
I wish people understood how much having a chronic illness like Sjogren’s impacts my health and day-to-day wellbeing. I might not be able to do things that I once could due to this disease, but I won’t let that stop me from achieving my personal and professional goals.


To participate in the #ThisIsSjogrens campaign, answer the questions in the Sjogren’s Foundation questionnaire and email your answers to etrocchio@sjogrens.org.

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Autoimmune Disease & Peripheral Neuropathy

Peripheral Neuropathy is a common complaint among autoimmune patients. Image courtesy of the Southern Regional Pain Services.

Did you know that autoimmune disease can cause debilitating nerve pain and other nervous system difficulties?

Many medical professionals are unaware that autoimmune conditions can cause a variety of neurological symptoms, or neuropathies, in patients. Though it is commonly known that autoimmune diseases are responsible for joint pain and other kinds of inflammation, nerve pain is often overlooked.

According to the National Institute of Neurological Disorders and Stroke, peripheral neuropathy refers to conditions that involve damage to the peripheral nervous system, which is the vast communication network that sends signals between the central nervous system (the brain and spinal cord) and other parts of the body. Research has shown that over 20 million Americans suffer from some form of peripheral neuropathy, of which there are over 100 known unique types!

How can autoimmune disease cause peripheral neuropathy?

Systemic autoimmune diseases that impact the entire body can cause peripheral neuropathy because of the impact these diseases have on one’s nerves. Conditions like Type 1 diabetes, lupus, Sjogren’s syndrome, and rheumatoid arthritis can all cause nerves to become compressed or entrapped as a result of inflamed surrounding tissues.

Some autoimmune diseases aren’t systemic, or body-wide, but rather, target the nervous system directly. For example, in autoimmune conditions like Guillain-Barre, multiple sclerosis (MS) and chronic inflammatory demyelinating polyneuropathy (CIDP), the immune system may go after the motor nerves, motor fibers, or the myelin sheath coating the nerves. In other instances, the small fibers are attacked, resulting in ongoing chronic pain.

How does peripheral neuropathy manifest?

Peripheral neuropathies can manifest for different people in different ways. For example, rather than a sharp, jabbing, throbbing pain, for some patients it may feel more like prickling, tingling, burning, numbness, or even a complete loss of sensation.

According to the Mayo Clinic, peripheral neuropathy can also make you feel like you’re having a sensation that you’re not; for example, feeling like you’re wearing gloves or socks when you’re not. Peripheral neuropathies can also cause you to feel pain for activities that you know shouldn’t cause pain, such as pain in your feet after they’re underneath a blanket.

What you can do about your autoimmune nerve pain

Medical Interventions

If you have autoimmune nerve pain, don’t suffer in silence. Talk to your primary care physician and see if they can refer you to a neurologist or chronic pain specialist. From there, your physician can help put together a treatment plan to ease your pain.

I have Sjogren’s syndrome and for a period of 7+ years, chronic pain was a regular part of my life. My rheumatologist prescribed me all kinds of joint pain medications, from plaquenil (generic name: hydroxychloroquine) an anti-malarial drug, to prescription-strength nonsteroidal anti-inflammatory drugs (NSAIDs), steroid medications, and even chemotherapies! It wasn’t until my pain was identified as nerve pain, not joint pain, that I was able to switch to a medication that worked to reduce my peripheral neuropathy.

In addition, I worked with a neurologist to determine that I had a co-morbid condition, called benign fasciculation syndrome, which was also contributing to my pain. This is important, because many chronic pain sufferers have co-morbidities, like fibromyalgia, which can increase your pain levels or even be the real driving force behind it.

Lifestyle Considerations

Beyond medications, your lifestyle is also an important component of reducing your neuropathic pain. Vitamin deficiencies, for example, have been identified as a cause of peripheral neuropathies. This is because certain B vitamins, including vitamins B1, B6 and B12, as well as vitamin E and niacin, are crucial for maintaining nerve health. Since alcoholism can result in serve vitamin deficiencies, avoiding substance abuse is also key.

Exposure to certain toxins or poisonous substances, such as lead and mercury, can also impact your nerves and cause resulting pain. Finally, trauma and pressure on the nerves can cause neuropathies as well, so alleviating pressure on your nerves, such as decreasing repeated motions on the parts of your body experiencing pain, is important.

Do you have an autoimmune condition(s) and suffer from peripheral neuropathy? What do you do to cope with your chronic pain? Let us know in the comments below!