Nothing can tank your confidence like a puffy face and bloated body. If you’ve been prioritizing nutrition and exercise, yet you’re still dealing with puffiness or stubborn weight gain, you may be experiencing chronic inflammation. In most cases, inflammation is perfectly normal; it’s your body’s natural response to pain and infection. However, when the issue becomes chronic, inflammation can directly interfere with how your body burns fat, regulates appetite, and retains water—which can result in a puffy face, bloated belly, and slower metabolism that make weight loss feel impossible.
“The fact that inflammation and puffiness can be controlled by the things we eat (both food and spices) is reason enough to be mindful,” explains Michelle Losh, nutritionist and founder of WeightLossInjection. “Both inflammation and puffiness could frustrate your weight loss efforts.” The good news is that certain anti-inflammatory foods can help calm your system, restore balance, and support healthy weight regulation. Here are some expert-recommended foods to include daily.
This Clean, Effective Powder Helps Support Muscle Growth, Endurance, And Recovery
1. Avocados
Avocados aren't just a delicious addition to healthy salads. They're also a great anti-inflammatory food thanks to their healthy fats, antioxidants, and nutrients. "The high nutrient concentration in avocados—not just of essential vitamins and minerals like folate, magnesium, potassium, but also unsaturated fats and fiber—makes this superfood perfect for those trying to lose some weight," says Losh.
Dr. Otulana agrees, adding, "The healthy fats help lower inflammatory markers and balance hormones linked to weight gain, while potassium counteracts sodium, easing water retention." Try adding avocado to salads, toast, smoothies, or even as a creamy dip.
2. Berries
There's a lot to love about berries. This tasty fruit is rich in antioxidants and vitamin C, both of which help neutralize inflammation and oxidative stress. "The best part about incorporating these vitamin C and polyphenol powerhouses into your diet as prevention for inflammation and puffiness is that they come in a variety," Losh shares.
Dr. Otulana also highlights blueberries in particular: "They are full of antioxidants which protect cells from oxidative stress and calm inflammation at a cellular level. This will support your skin health." A handful (about 80 grams) a day is enough to see lots of health benefits.
3. Salmon
For an inflammation-fighting protein source, salmon is one of the best ways to go. "It is rich in omega-3 fatty acids," explains Dr. Otulana. "These are healthy fats that can actively reduce inflammatory chemicals in the body and help regulate metabolism. When inflammation is under control, the body tends to retain less fluid and burn fat more efficiently."
Aim for at least two servings of fatty fish per week—such as salmon, sardines, or mackerel—to keep inflammation in check.
4. Turmeric
There are tons of anti-inflammatory spices to choose from, but turmeric is one of the best options. It's even loaded with metabolic benefits. "The curcumin in turmeric reduces inflammation and puffiness by suppressing pro-inflammatory cytokines," says Losh. "It can be added to curry soups, taken as supplements, or used as tea."
Dr. Otulana adds that turmeric "can help switch off inflammatory pathways. It also improves insulin sensitivity, which supports healthy weight regulation."
5. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are loaded with minerals that help balance fluid levels and reduce bloating. "They’re full of magnesium and folate—nutrients that help the body manage stress and balance fluid levels," says Dr. Otulana. "They also provide antioxidants that support the liver’s detoxification process, which can reduce bloating and puffiness."
Put them in salads, blend them into smoothies, or simply eat them sautéed as a side!
6. Ginger
If you deal with both puffiness and digestive issues, ginger is another spice that can do wonders! "It has natural compounds which calm inflammatory processes and ease bloating by supporting the digestive tract," Dr. Otulana explains. Fresh ginger can be steeped in hot water for tea, grated into stir-fries, or blended into smoothies.
7. Extra Virgin Olive Oil
Olive oil is another daily essential for anti-inflammatory eating—which is great news, because it's also a kitchen staple that can be incorporated into all sorts of recipes under the sun.
"It contains oleocanthal, a compound with effects similar to ibuprofen in reducing inflammation," says Dr. Otulana. “It also supports circulation and heart health." Use it as your go-to cooking oil—say goodbye to vegetable and seed oils!
8. Green Tea
If you’re looking for a simple drink that reduces puffiness, reach for green tea. "It offers anti-inflammatory catechins which help reduce oxidative stress and slightly increase metabolism," explains Dr. Otulana. "It also acts as a mild diuretic, gently reducing facial and body puffiness."
Aim for two to three cups daily, preferably unsweetened. Matcha is another excellent option.
