The Anti-Inflammatory Carbs Your Diet Might Be Missing

One of the most persistent myths in nutrition is that carbohydrates are inherently inflammatory. That’s not the whole truth.

Sweet potatoes, legumes, buckwheat—these nutritious foods are all considered sources of carbs. Whole-food carbohydrates can actually reduce inflammation.

Two mechanisms explain why. One important reason is their fiber content. A higher intake of dietary fiber has been associated with a lower risk of chronic inflammatory diseases, partly by supporting a healthier gut microbiome, which may reduce systemic inflammation.

Another important component of some carbohydrates is resistant starch. This type of starch bypasses digestion in the small intestine and is instead fermented by gut bacteria in the colon, producing short-chain fatty acids such as butyrate, which has anti-inflammatory effects through several pathways in the body.

Why do carbs get lumped in with inflammation triggers?

You can blame the association on shelf-stable bread and pasta, Jaz Robbins, a holistic nutritionist, told The Epoch Times. Those are the ones that contribute to inflammation, she said.

The Common Anti-Inflammatory Carbs

First come the roots—sweet potatoes, yams, taro.

“I love sweet potatoes—they’re comforting, colorful, and incredibly versatile. Their natural sweetness and vibrant orange flesh make any dish feel nourishing,” Jessica Clancy Strawn, a registered dietitian, told The Epoch Times.

They contain fiber and antioxidants that help support steady blood sugar and reduce oxidative stress, she said.

A 2026 laboratory study found that two natural compounds in sweet potato—beta-sitosterol and campesterol—reduced the amount of IL-6 released by mouse immune cells. The researchers found that these compounds were effective at levels similar to those in the sweet potato extracts they tested. They concluded that these two compounds may contribute to sweet potatoes’ anti-inflammatory effects.

Potatoes—which are more common in our foods but less appreciated and technically not a root—also contain many compounds that help with inflammation, including fiber, resistant starch and anthocyanins—the natural compounds that give some varieties their red, purple or blue color.

Then come legumes, such as beans and lentils.

These are rich in soluble fiber. This type of soluble fiber is one of the strongest anti-inflammatory tools we have, Clancy Strawn said. Their polyphenols (tannins, phenolic acids, flavonoids) add another layer of antioxidant and anti-inflammatory support.

In fact, the compounds in legumes have even been suggested as an alternative remedy for inflammatory conditions, including chronic inflammation associated with arthritis, obesity, and cancer.

Chickpeas, specifically, help manage inflammation. In a 12-week study, people with prediabetes were asked to eat chickpeas, black beans, or white rice. After six weeks, those eating chickpeas had lower levels of a blood protein linked to inflammation.

Another common type of anti-inflammatory carb is whole grains.

“Buckwheat is the underdog I’m most excited about,” Clancy Strawn said.

Despite the name, buckwheat isn’t wheat. It’s a gluten-free seed used like a grain, which makes it an easy swap for people avoiding gluten. It contains rutin, a flavonoid that helps support healthy blood vessels and circulation.

“This is especially important because our vascular system is the highway that carries blood and nutrients to every organ,” Clancy Strawn said.

Quinoa, on the other hand, is treated as a grain but is actually a seed. Its combination of fiber and protein helps stabilize blood sugar levels, making it an excellent anti-inflammatory staple.

Quinoa further supports a healthy balance of gut bacteria and the gut lining, both of which are closely linked to inflammation in the body.

Some fruits are also high in carbs yet nutrient-dense, such as bananas. Of course, just because a food is healthy doesn’t mean you can eat it endlessly; it’s always good to have a balance.

How to Enjoy Healthy Carbs

One of Clancy Strawn’s favorite meals is a roasted sweet potato, beans, and quinoa bowl. She roasts sweet potatoes until they’re caramelized, then combines them with her choice of canned beans, pre-cooked quinoa, leafy greens, cucumber, and cherry tomatoes. A squeeze of lemon, a spoonful of hummus, and a dollop of unsweetened Greek yogurt bring everything together into a creamy, vibrant meal.

“It’s the kind of meal that keeps me steady through a busy workday,” she said.

Another easy place to start is with a Mediterranean-style bowl.

Cook green or brown lentils, then top with chopped tomato, cucumber, red onion, cilantro (or parsley), and arugula. Add feta if you tolerate dairy, and finish with a generous drizzle of extra-virgin olive oil, lemon juice, and a touch of garlic. “This gives you anti-inflammatory carbs, antioxidants, and healthy fats. And it’s delicious,” Robbins said.

Jodi Duval, a naturopathic physician, takes a more Mexican-inspired approach. She roasts a whole sweet potato until it’s caramelized, then fills it with grass-fed lean ground beef cooked with garlic, onion, cumin, smoked paprika, and oregano. She tops it with black beans, avocado, fresh coriander, tomato salsa, baby spinach, a squeeze of fresh lime, a dollop of Greek yogurt, and a sprinkle of pumpkin seeds. “It’s one of my family’s favorite weeknight meals,” she said.

Ultimately, it’s not about avoiding carbohydrates; it’s about choosing the right ones and enjoying them as part of balanced meals.

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The Common Anti-Inflammatory Carbs How to Enjoy Healthy Carbs