Ginger

Ginger contains gingerols and shogaols — compounds with COX and LOX enzyme inhibitory activity that mirrors NSAIDs at sufficient doses. A 2015 meta-analysis of 5 RCTs found ginger supplementation (2-3g daily) reduced CRP and significantly reduced muscle soreness after exercise (DOMS) compared to placebo — an effect size comparable to low-dose ibuprofen. The human pain research is unusually strong for a food: three double-blind trials find ginger effective for knee osteoarthritis pain, dysmenorrhea (menstrual pain), and post-exercise soreness. Practical application: 1-2 inches of fresh ginger in smoothies or tea, or standardized ginger extract supplements (Zingiber officinale, standardized to 5% gingerols). Dried and powdered ginger has approximately 10x the shogaol content of fresh ginger, making it more potent per gram for anti-inflammatory purposes despite the lower gingerol content.