With the first day of fall right around the corner, you may be changing up your diet. Many people go from eating lighter more refreshing meals to heartier and more satisfying meals in the cooler months. While you are thinking about what soups and stews you are going to make in the coming months, it’s also the perfect time to start incorporating some inflammation-busting herbs and spices into your diet.

By adding anti-inflammatory foods to your diet, you can drastically improve your health and slash your risk of disease. So, here are four fall-inspired spices you can include in your recipes to reduce inflammation.

4 Fall Inspired Spices to Reduce Inflammation

#1 Curcumin: Curcumin is the active ingredient in turmeric that gives it its powerful anti-inflammatory health benefits. Curcumin is so powerful that it has been found to hold properties similar to certain anti-inflammatory drugs! (1) To make curcumin more bioavailable, try mixing it with black pepper in your recipes this fall.

#2 Cinnamon: Cinnamon is a delicious fall spice that can help stabilize blood sugar, reduce inflammation, and can help your body fight off infections which is perfect for this time of year. Try adding ground cinnamon to your smoothies, coffee, and tea.

#3 Cayenne Pepper: Try adding a little heat to your recipes this fall with the use of cayenne pepper. Cayenne pepper is great for reducing inflammation, promoting circulation, and supporting the immune system. A study found that capsaicin, the compound that is found in cayenne pepper has comparable anti-inflammatory effects as a popular nonsteroidal anti-inflammatory drug commonly used to help with the management of pain. (2) That’s pretty impressive and another reason to add this powerful spice to your colder weather recipes this fall.

#4 Cloves: Here’s another classic fall spice that makes for an excellent addition to a healthy diet. Cloves contain eugenol which is a component of the oils found in cloves that holds all of the wonderful anti-inflammatory properties. (2) You can add this flavorful spice to a bowl of warm oatmeal for breakfast or try adding it to healthier baked goods using almond or coconut flour.

Looking for a healthy fall-inspired recipe to help you get started? Here’s a turmeric milk latte recipe using a combination of three of these anti-inflammatory spices!

Anti-inflammatory Fall Turmeric Latte

Serves: 1


  • 1 cup of full-fat unsweetened coconut milk
  • 1 tsp. ground turmeric
  • ¼ tsp. ground cinnamon
  • 1/8 tsp. ground cloves
  • 1 pinch of black pepper
  • 1 Tbsp. pure maple syrup


  • Add all the ingredients to a stockpot over low/meat heat and whisk.
  • Pour into your favorite mug and enjoy.

Try enjoying these warming and anti-inflammatory spices this fall to help reduce inflammation and support a robust immune system. Your long-term health will thank you for it!