- For a healthy, anti-inflammatory start to your day, experts recommend Bircher muesli.
- Packed with fiber, healthy fats and antioxidants, it helps fight oxidative stress and inflammation.
- Enjoying antioxidant-rich foods like this is a simple, delicious way to support long-term health.
Inflammation is a normal part of the body’s defense system—but when it lingers and becomes chronic, it can contribute to health issues like heart disease, arthritis and autoimmune disorders.
The good news? What you eat can help. Starting your day with an anti-inflammatory breakfast rich in whole grains, fruit and healthy fats is an easy way to support your body. One breakfast that never gets old is cereal, and we’ve selected the best anti-inflammatory cereal to help you keep inflammation in check.
Why Bircher Muesli Is the Best Cereal for Inflammation
Bircher muesli is a no-cook, make-ahead cereal made from rolled oats, grated apple and nuts. “[It] delivers antioxidants, polyphenols and steady-release carbohydrates that help reduce oxidative stress,” says Karolin Saweres, M.S., RDN, LD. Here’s a closer look at how each ingredient supports your health.
Rolled Oats
Oats provide soluble fiber, including beta-glucan, which has been linked to reduced inflammation, says Lisa Andrews, M.Ed., RD, LD. Regular intake of beta-glucans supports gut health by nourishing a healthy gut microbiome and boosting the production of anti-inflammatory compounds like short-chain fatty acids. They also help lower cholesterol and stabilize blood sugar—two factors closely tied to inflammation.,
Fresh Apples
Grated apple adds natural sweetness along with pectin, a prebiotic fiber that supports digestion and feeds beneficial gut bacteria. Apples also provide flavonoids like quercetin, which may help regulate the body’s inflammatory responses.
Dried Figs
Along with apples, dried figs add sweetness without any added sugar. They’re also rich in fiber, potassium and polyphenols, such as anthocyanins and flavanols. A 2023 review suggests that figs may help lower inflammation and oxidative stress thanks to their rich supply of antioxidants and other anti-inflammatory compounds.
Yogurt
Adding yogurt provides probiotics that help promote a more balanced gut environment and may reduce inflammation. One recent study found that fermented dairy products like yogurt can lower levels of C-reactive protein (CRP), a key marker of inflammation linked to chronic disease. For the most benefits, choose yogurts with live active cultures and opt for unsweetened varieties to keep added sugars in check.
Chopped Nuts
Nuts, such as slivered almonds, provide healthy fats and plant-based protein that help you stay full and satisfied. They’re also rich in antioxidants like vitamin E and polyphenols. In fact, Andrews points to research suggesting that nuts—particularly almonds and walnuts—may help reduce oxidative stress and inflammation thanks to these beneficial compounds.
Fresh Berries
Fresh berries are rich in anthocyanins, powerful antioxidants that help lower inflammation by reducing compounds like tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), which drive inflammatory responses. Regular intake of anthocyanin-rich foods is also associated with better long-term heart and brain health.
Other Anti-Inflammatory Breakfast Ideas
Looking for other anti-inflammatory breakfast ideas? Here are a few other breakfast combos to try.
- Avocado Toast with Tomatoes & Arugula. Saweres recommends this combo because the whole grains support gut and metabolic health, while the tomatoes and arugula add inflammation-fighting nutrients like lycopene and polyphenols.,
- Chia Pudding with Mango & Pumpkin Seeds. Elizabeth Harris, M.S., RDN, loves chia pudding for its fiber and plant-based omega-3s. Soak chia seeds in milk then top with vitamin C-rich mango and crunchy pumpkin seeds for a nutrient-dense, fiber-filled meal.
- Savory Oats with Spinach & Olive Oil. Cook oats in low-sodium broth, then stir in sautéed spinach and drizzle with olive oil for a hearty, savory take on cereal.
- Smoothie with Kale, Berries & Ground Flaxseed. Packed with fiber and antioxidants, this simple combo helps you get fruits, vegetables and healthy fats all in one smoothie.
Our Expert Take
You don’t need to overhaul your entire diet to start eating more anti-inflammatory foods. Enjoying a bowl of Bircher muesli is a simple and delicious place to start. This no-cook, make-ahead cereal delivers fiber, probiotics, healthy fats and plenty of antioxidants to support gut health and help reduce inflammation.
As Harris explains, “Fruits, vegetables and whole grains are all staples of an anti-inflammatory eating pattern, and Bircher muesli is a delicious way to work these beneficial foods into your morning routine.”
