Key Points
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The foods you eat can do double duty, providing energy and helping tackle inflammation.
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Dietitians recommend foods like avocados and oats for the energy and anti-inflammation properties they provide.
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Habits like staying active and getting enough sleep also help sustain energy levels while tamping down on inflammation.
You might not realize it, but inflammation and fatigue often go hand in hand. When your body is in a state of chronic inflammation, it can leave you feeling depleted. The good news is that what you eat can make a big difference. We spoke with registered dietitians to learn about science-backed anti-inflammatory foods that can also help boost your energy.
Whether you’re an athlete looking to improve performance or simply want to get past that 3 pm slump, these seven foods are a must-have for your diet.
1. Beets
Beets are a type of earthy root vegetable that are delicious cooked and sliced over leafy green salads or roasted and added to meal prep bowls. You can also find beetroot juice, which is simply pressed beets. Raksha Shah, M.A., RDN, points out that beets are rich in nitrates and plant pigments called betalains, both known for their anti-inflammatory properties. Shah notes, “Together, these compounds enhance blood flow, reduce inflammation, and support oxygen delivery to muscles.”
Recent research found that athletes who consumed beetroot juice experienced an increase in VO₂ max (a key marker of physical fitness) as well as significant improvements in cardiovascular performance and reduced fatigue.
2. Ginger
Ginger contains functional compounds like gingerol and shogaol, which boast anti-inflammatory and antioxidant properties. Shah highlights a review article finding ginger’s potential to improve metabolic processes and reduce fatigue, factors that can play a role in improved energy.
Jessica Clancy-Strawn, M.A., RDN adds, “Ginger has been shown to support anti-inflammatory diseases and metabolic syndrome, including cardiovascular disease.” Clancy-Strawn notes how the research found ginger can help improve cholesterol levels, while also reducing C-reactive protein (CRP)—a liver-produced protein linked to inflammation.
You can grate ginger in sauces, blend it into green smoothies, or chop and add it to flavorful curries.
3. Tart Cherries
Tart cherries aren’t just for better sleep. They’re also filled with antioxidants that give them their vibrant red color and powerful anti-inflammatory properties. Lauren Manaker, M.S., RDN, LD, CLEC, points to research supporting a potential association between tart cherry intake and reduced risk for inflammatory diseases, thanks in part to their many polyphenols like cyanidins, kaempferol, quercetin and chlorogenic acid.
The natural sugars in tart cherries also provide a quick energy boost. Try enjoying all forms—fresh, frozen, canned, or tart cherry juice.
4. Dried Cranberries
Much like tart cherries, dried cranberries are also filled with anthocyanins, which give the fruit its beautiful hue. Research shows these anthocyanins also put up a ‘roadblock’ to the inflammatory process. Stacey Woodson, M.S., RDN, LDN, recommends sticking to a quarter-cup serving for the perfect energy jolt without going overboard on added sugar.
Try adding dried cranberries into a nutty trail mix for an energizing balance of healthy fats, carbohydrates, and protein.
5. Rolled Oats
Rolled oats are a fiber-filled whole grain that provides long-lasting energy, thanks to their slow-digesting carbs. Oats also contain avenanthramides, which are unique polyphenols with antioxidant and anti-inflammatory effects. Lisa Andrews, M.Ed., RD, LD recommends loading hot oatmeal or overnight oats with nuts, protein powder and spices like cinnamon or turmeric for an added anti-inflammatory boost and staying power.
6. Avocados
Avocados are a nutrient-dense food rich in monounsaturated fats, fiber, potassium and antioxidants—all of which together play a role in reducing inflammation and supporting sustained energy. A small clinical trial found that adding half of an avocado to a burger significantly reduced post-meal inflammatory markers, such as IL-6.
Avocados may also support a reduction in visceral fat, which is the type of fat that surrounds internal organs in the abdominal area. This is important because excess visceral fat is linked to increased inflammation and a higher risk of chronic conditions like heart disease and type 2 diabetes.
While more research is needed to fully understand these potential benefits, avocados continue to stand out as a heart-healthy fruit. Check out these Healthy Avocado Recipes.
7. Beans
Beans are affordable, versatile, and loaded with plant-based protein, fiber and complex carbohydrates. This balance of nutrients supports steady blood sugar levels and lasting energy. Research also shows that regular consumption of beans may help reduce inflammation, thanks to their high content of fiber, antioxidants and polyphenols.
Andrews loves to mix beans with jarred salsa, cumin, and oregano and add them to a tortilla or pair with brown rice.
Other Energy-Boosting Tips
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Get moving: Light exercise that gets your blood flowing may help with sluggishness. Try a 10-minute walk outside, a few yoga poses, or even dancing to your favorite song.
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Stay hydrated: Dehydration can really heighten a sense of fatigue. It can be helpful to flavor your water or keep a bottle close by.
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Pair carbohydrates with protein and fat: Foods higher in carbohydrates can spike energy quickly, but they often lead to a quick crash if not balanced properly. Instead, try pairing carbs with protein and fat for steadier energy levels. For example, instead of enjoying just an apple, pair it with peanut butter, a handful of almonds, or a stick of string cheese.
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Get quality sleep: Aim for seven to nine hours per night to support your body’s natural energy levels. Some research even shows falling short on sleep can contribute to inflammation.
Our Expert Take
With the right foods in mind, you can tackle both inflammation and low energy levels. Anti-inflammatory foods like avocados, tart cherries, oats, and ginger not only protect the cells in your body from damage but also provide nutrients to keep your energy levels high. Whether you’re reaching for a bowl of oats in the morning or adding avocado to your lunch, small shifts can go a long way in helping you feel your best each day.
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