Anti-inflammatory diet: What to know

Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation in some instances.
Anti-inflammatory diets are typically not specific regimens but rather eating styles. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets.
Dietary changes may help manage both short- and long-term inflammation in many cases, although its efficacy as a management tool will depend on a person’s overall health and the causes of inflammation.
For example, chronic inflammation can occur due to psoriasis, rheumatoid arthritis, and asthma. While diet changes may help manage some symptoms, it may not be effective in more severe cases.
What is an anti-inflammatory diet?
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Some foods contain ingredients that can trigger or worsen inflammation. Meanwhile, other foods contain compounds – such as antioxidants – that may, in fact, reduce it.
An anti-inflammatory diet focuses on fresh fruits and vegetables, which are often good sources of antioxidants.
antioxidants
Dietary antioxidants are molecules in food that help remove free radicals from the body.
Free radicals are the natural byproducts of some bodily processes, including metabolism. Free radicals can lead to cell damage. This damage increases the risk of inflammation and can contribute to various diseases.
An anti-inflammatory diet favors foods that are rich in antioxidants over those that increase the production of free radicals.
Omega-3 fatty acids, which are present in oily fish, may help reduce the levels of inflammatory proteins in the body. Fiber can also have this effect.
Omega-3 fatty acids
have this effect
Many popular diets already adhere to anti-inflammatory principles. For example, both the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet include fresh fruits and vegetables, fish, whole grains, and fats that are good for the heart.
Mediterranean diet
Dietary Approaches to Stop Hypertension (DASH) diet
For example, research suggests that the Mediterranean diet, focusing on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system.
research suggests
Learn more about the Mediterranean diet here.
Research also shows that the DASH diet can have a positive impact on reducing inflammation markers compared to regular diets. The DASH diet may also have additional benefits in inflammatory arthritis conditions, such as lowering uric acid levels, which are a risk factor for gout.
Research also shows
additional benefits
Who can it help?
An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation.
The following conditions involve inflammation:
rheumatoid arthritis
rheumatoid arthritis
psoriasis
psoriasis
asthma
asthma
esophagitis
esophagitis
Crohn’s disease
Crohn’s disease
colitis
colitis
inflammatory bowel disease (IBD)
inflammatory bowel disease (IBD)
lupus
lupus
Hashimoto’s thyroiditis
Hashimoto’s thyroiditis
type 2 diabetes
type 2 diabetes
obesity
obesity
high blood pressure
high blood pressure
cardiovascular disease.
cardiovascular disease.
Eating a diet that is rich in antioxidants may also help reduce the risk of certain cancers.
cancers
Foods to eat
An anti-inflammatory diet should combine a variety of foods that:
are rich in nutrients
provide a range of antioxidants
contain healthful fats
Foods that may help manage inflammation include:
include
oily fish, such as tuna and salmon
fruits, such as blueberries, blackberries, strawberries, and cherries
blueberries
vegetables, including kale, spinach, and broccoli
kale
beans
nuts and seeds
olives and olive oil
fiber
The authors of a 2017 article also recommended the following:
article
raw or moderately cooked vegetables
legumes, such as lentils
spices, such as ginger and turmeric
ginger
probiotics and prebiotics
tea
some herbs
It is worth remembering that no single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet.
Foods to limit
People who are following an anti-inflammatory diet should avoid or limit their intake of:
processed foods
foods with added sugar or salt
unhealthful oils
processed carbs, which are present in white bread, white pasta, and many baked goods
processed snack foods, such as chips and crackers
premade desserts, such as cookies, candy, and ice cream
excess alcohol
Some people may also have intolerances to specific foods, meaning that eating them can cause inflammation and other adverse effects. Common intolerances include:
gluten
dairy
nightshade vegetables
cruciferous vegetables
A vegetarian or vegan diet may be one option for people looking to reduce inflammation as these diets typically priortize natural, whole foods while reducing saturated fat intake.
For exmaple, a 2017 analysis found that people who follow a vegan or vegetarian diet for 2 years or more typically have lower inflammatory biomarkers than those that eat meat.
2017 analysis
However, large, controlled studies into the anti-inflammatory mechanisms of vegan and vegetarian diets are lacking, and further research is neccesary to fully explore their positive effects.
are lacking
Get some tips on switching to a plant-based diet here.
Get some tips on switching to a plant-based diet here
Anti-inflammatory diet tips
It can be challenging to transition to a new way of eating, but the following tips may help:
Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.
Gradually replace fast food meals with healthful, homemade lunches.
Replace soda and other sugary beverages with still or sparkling mineral water.
Other tips include:
Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.
Incorporating 30 minutes of moderate exercise into the daily routine.
Practicing good sleep hygiene, as poor sleep can worsen inflammation.
Frequently asked questions
Below are frequently asked questions relating to diet and inflammation.
Anti-inflammatory diets typically prioritize, whole fruits, vegetables, and grains, while limiting processed food, alcohol, and red meat.
No food will immediately reduce inflammation in the body when someone eats it. However, eating a balanced, broad diet of whole foods and grains is proven to reduce inflammatory markers as part of a balanced lifestyle.
The ‘worst’ foods for inflammation will depend on a person’s specific tolerances, diet habits, and overall health status. However, highly processed foods items high in sugar, saturated fats, and salt, and alcohol are common causes of inflammation via diet.
Takeaway
An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis.
There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthy fats may help manage inflammation.v
Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them.