Food and lifestyle choices can activate prolonged inflammation, which often leads to chronic health conditions. Changing your diet can significantly reduce inflammation, boost energy levels, and improve overall health. Food, drinks, herbs, and supplements combined with regular exercise and sleep enhance the quality of life and alleviate uncomfortable symptoms.

This article explains what an anti-inflammatory diet is and provides a detailed description of different types, benefits, and recommendations.

Anti-Inflammatory Diet: Foods That Reduce Inflammation

What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet encompasses eating practices, cooking methods, and foods that inhibit inflammation to improve overall health. It focuses on whole, nutrient-dense foods, drinks, herbs, supplements, and spices with antioxidant properties while reducing or eliminating pro-inflammatory foods and ingredients.

An inflammation-reducing diet can help manage weight oscillations, improve health conditions (e.g., heart disease, arthritis, autoimmune disorders), and reduce the risk of severe health issues. Medical weight loss experts may incorporate it into their programs to support patients on their weight loss journey.

Types of Anti-Inflammatory Diet

There are plenty of dieting styles that help you reduce systemic or acute inflammation. Choose the type that best suits your preferences and the health concern you wish to address.

Avoid fad diets that promise quick fixes and fast results. Consult a licensed dietitian to ensure you receive all the essential nutrients and prevent potential medical complications.

Mediterranean Diet

The Mediterranean diet is a heart-healthy eating plan that emphasizes the importance of fruits, vegetables, whole grains, and healthy fats. Followers of this diet eat poultry, eggs, and dairy, as well as fish and seafood at least twice a week and.

The Mediterranean diet helps prevent diabetes, protects the heart, and supports a healthy weight. Research also confirms that it enhances sleep quality and promotes healthy aging.

Mexican Diet

Traditional Mexican cuisine, with its spices, legumes, and healthy fats, has powerful anti-inflammatory potential. This flavorful, bean-based diet is rich in fiber and can prolong satiety, reduce unhealthy cravings, and suppress blood sugar spikes. It is highly adaptable and an excellent plant-based alternative to animal proteins.

Studies show that the Mexican diet helps stabilize blood sugar levels, aids digestion, reduces the risk of fatty liver disease, and improves insulin sensitivity.  

Okinawan Diet

The Okinawan diet is an antioxidant-rich, low-calorie diet with a low glycemic load. Traditionally practiced in Japan’s southernmost prefecture, this vegetable-heavy eating style is often linked to Okinawans’ long average life expectancy. Small, nutrient-dense meals mainly consist of seafood, soy products, root vegetables (e.g., sweet potato), tropical fruits, and small portions of rice.

Studies show that the Okinawan diet reduces oxidative stress and decreases the risk of cardiovascular disease, some cancers, and multiple chronic diseases.

Nordic Diet

The Nordic diet encompasses a variety of traditional Scandinavian eating patterns that focus on whole, locally sourced, seasonal foods. This waste-free eating style emphasizes home-cooked meals with lots of vegetables, fruits, whole grains, seafood, and organic food.

The Healthy Nordic diet (HND) is a sustainable eating practice with numerous health benefits. It reduces the risk of type 2 diabetes, cancer, and heart disease. Studies indicate that it lowers high-sensitivity C-reactive protein (hsCRP), a marker of inflammation.

Plant-Based Diet

Plant-based diet.

Plant-based diets (PBD) include a wide range of nutrient-rich dietary practices that center on fruits, vegetables, nuts, seeds, legumes, and whole grains. PBD patterns vary in restriction and adaptability and include the following:

  • Vegan – Excludes all animal products (e.g., eggs, dairy, meat, fish) and focuses exclusively on fruits, vegetables, legumes, nuts, seeds, and legumes.
  • Vegetarian - Includes fruits, vegetables, grains, nuts, seeds, legumes, dairy products, and eggs but excludes meat, poultry, and fish.
  • Flexitarian – This semi-vegetarian, flexible eating style is primarily plant-based but occasionally incorporates poultry, meat, and fish.
  • Pescatarian – This plant-based dietary practice excludes meat but includes fish and other seafood. Dairy and eggs are optional.

Studies show that whole-food plant-based diets can slow the progression of chronic kidney disease, lower the risk of cardiovascular disease, and protect against insulin resistance. They also help maintain a healthy weight and reduce the risk of mortality caused by systemic inflammation.

Note: Learn how weight loss can reverse insulin resistance.

Paleo Diet

The paleo diet, also known as the Stone Age diet or caveman diet, is based on the eating patterns of our hunter-gatherer ancestors. It focuses on fruits, non-starchy vegetables, free-range eggs, wild-caught fish, lean meats (e.g., poultry or grass-fed beef), nuts, and seeds. It discourages consuming grains, legumes, dairy products, added salt or sugar, and highly processed food.

Studies confirm that this inflammation-reducing eating style combined with an active lifestyle can help accelerate weight loss and reduce the risk of cardiovascular diseases and type 2 diabetes.

AIP (Autoimmune Protocol) Diet

The autoimmune protocol (AIP) diet plan is a more restrictive paleo diet. It aims to eliminate pro-inflammatory foods, such as grains, legumes, nightshade vegetables (tomatoes, potatoes, peppers), nuts, seeds, eggs, dairy, alcohol, coffee, processed vegetable oils (e.g., canola), refined sugar, additives, and certain medications.

Research shows that the AIP diet can reduce inflammation caused by autoimmune disorders, such as inflammatory bowel disease (IBD), celiac disease, Hashimoto’s thyroiditis, and rheumatoid arthritis.

DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH diet or Dietary Approaches to Stop Hypertension is a heart-healthy eating plan suitable for people with high blood pressure. It emphasizes consuming fruits, vegetables, whole grains, lean meats, low-fat dairy products, fish, and poultry. DASH limits foods high in saturated fat, full-fat dairy products, fatty meats, tropical oils, and sugar-sweetened beverages.

Studies confirm that DASH reduces the risk of developing heart disease by lowering blood pressure and LDL “bad” cholesterol.

Whole30 Diet

The Whole30 Diet is a 30-day elimination eating plan that aims to increase metabolism, jumpstart weight loss, and improve overall health. This diet eliminates sugar, grains, legumes, alcohol, and dairy products. It focuses on fresh, minimally processed foods, such as meat, eggs, poultry, fish, seafood, fruits, vegetables, nuts, and seeds.

Prohibited foods are slowly reintroduced after a month while monitoring your body’s response to determine which foods may cause inflammation, hormonal imbalances, or gut disruptions.

Note that this eating plan is not yet scientifically supported and lacks clinical evidence.

Gluten-Free Diet

Gluten-free diet.

A gluten-reduced or gluten-free diet is designed to eliminate the protein gluten found in foods such as wheat, barley, rye, spelt, beer, and pasta. It reduces the digestive issues associated with celiac disease or non-celiac gluten sensitivity (e.g., bloating, diarrhea, and constipation).

Research shows that a gluten-free diet helps to alleviate symptoms of celiac disease, gastrointestinal problems, and irritable bowel syndrome (IBS).

Low FODMAP Diet

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – carbohydrates found in certain foods that may cause digestive issues like stomach pain, diarrhea, gas, bloating, or constipation.

This eating plan focuses on reducing or eliminating these carbohydrates from the diet:

  • Fructose – Table sugar, honey, corn syrup, fruit juices, agave nectar, candy, baked sweets, and sodas.
  • Lactose – Milk, cheese, yogurt, cream, butter, milk chocolate, and ice cream.
  • Fructans – Wheat, spelt, rye, and barley.
  • Galactans – Legumes, baked beans, chickpeas, kidney beans, lentils, and soybeans.
  • Polyols - Sugar alcohols like xylitol, erythritol, sorbitol, maltitol, and mannitol.

Clinical trials show the low FOODMAP diet’s efficacy in is treating IBS. Limited scientific evidence indicates its efficacy in treating other gut-related health problems.

What Are the Best Anti-Inflammatory Foods?

Natural, unprocessed food, including a variety of whole grains, lean protein, and fresh fruits and vegetables, helps reduce inflammation and lowers the risk of chronic health conditions.

The following is a list of proven anti-inflammatory food options. Remember that foods listed below may also cause allergy or intolerance despite their “superfood” status. Listen to your body and closely observe how it reacts to each food before adopting a new diet.

  • Berries – Strawberries, blueberries, blackberries, and cranberries contain potent antioxidants called anthocyanins that help prevent inflammation and protect against heart disease, type 2 diabetes, and cancer.
  • Fatty fish – Salmon, mackerel, trout, sardines, and tuna are excellent sources of omega-3 fatty acids, which protect the heart, reduce triglycerides, and reduce joint inflammation.
  • Nuts and seeds – Almonds, walnuts, flaxseeds, and chia seeds help reduce inflammation due to their high mineral content (e.g., magnesium), alpha-linolenic acid (ALA), and flavonoids.
  • Leafy greens – Spinach, kale, Swiss chard, arugula, endive, collard greens, beet greens, and turnip greens are packed with anti-inflammatory compounds, such as polyphenols, phytochemicals, vitamins, and minerals.
  • Extra-virgin olive oil – Cold-pressed olive oil is rich in antioxidants and monosaturated fat, which reduce inflammation, blood pressure, and LDL cholesterol levels.
  • Beans – Chickpeas, black beans, lentils, and red kidney beans are fiber-rich, high in phytonutrients, and a valuable source of protein for vegans and vegetarians.
  • Fermented foods – Kimchi, kefir, yogurt, sauerkraut, miso, and fermented soy products have potent anti-inflammatory bioactive compounds that strengthen the immune system.
  • Whole grains – Oats, barley, buckwheat, millet, quinoa, farro, brown rice, and whole rye contain vitamins, minerals, and phytonutrients that suppress pro-inflammatory activity.
  • Dark chocolate – Chocolate with at least 70% cocoa contains antioxidants and flavanols that fight free radicals, reduce inflammation, and keep your heart healthy.
  • Herbs and spices – Turmeric, ginger, ginseng, cinnamon, garlic, rosemary, black pepper, oregano, and cayenne are packed with anti-inflammatory compounds that boost the immune system, alleviate gut issues, relieve arthritis symptoms, and reduce swelling and pain.
  • Beverages – Coffee, green tea, chamomile tea, green smoothies, berry smoothies, bone broth, lemonade, pomegranate juice, and beet juice support heart health, alleviate joint pain, relieve digestive issues, and strengthen immune function.

Who Needs an Anti-Inflammatory Diet?

A whole-grain, minimally processed, anti-inflammatory diet can benefit everyone. However, it is especially beneficial for people with chronic health conditions and autoimmune disorders.

Inflammation-inhibiting diets are recommended for people with the following conditions:

What Are the Benefits of an Anti-Inflammatory Diet?

An anti-inflammatory diet, along with regular physical activity and good sleep, offers the following health benefits:

  • Reduced skin inflammation
  • Improved gut health
  • Arthritis relief
  • Alleviated lupus symptoms
  • Decreased risk of obesity
  • Decreased risk of type 2 diabetes
  • Improved mental health
  • Reduced inflammatory markers
  • Improved blood pressure
  • Reduced cholesterol
  • Decreased triglyceride levels
  • Enhanced energy
  • Better blood sugar
  • Decreased risk of heart disease
  • Decreased risk of cancer

What Is the Best Anti-Inflammatory Diet?

There are no cure-all anti-inflammatory diets suitable for everyone. Each dietary regime offers a unique eating system that should be customized to suit your medical needs.

A registered dietitian can help you choose a diet to suit your health concerns and requirements.

What to Take on Anti-Inflammatory Diet

The following guidelines can help you boost your body’s anti-inflammatory response and support your immune system to achieve long-term health goals.

Balanced Macronutrients

Aim for an optimal balance of protein, carbs, and fat in each meal to fuel your body and sustain healthy energy levels. Assess your macronutrient needs based on your condition, lifestyle, and health goals (e.g., muscle gain and fat reduction).

A Variety of Micronutrients

Ensure optimal intake of vitamins and minerals through foods and supplements to support the immune system, improve bone health, and reduce oxidative stress. Micronutrient deficiencies often increase inflammation and impair overall health.

Fiber-Rich Foods

Dietary fiber helps combat chronic inflammation by promoting gut health, regulating immune function, neutralizing oxidative damage, and lowering inflammatory markers such as cytokines. High-fiber foods and supplements such as psyllium husk will increase your fiber intake.

Phytochemicals and Antioxidants

Phytochemicals and antioxidants are plant-based compounds with anti-inflammatory properties.

Flavonoids, carotenoids, phytoestrogens, and glucosinolates are phytochemicals that help reduce the risk of chronic diseases and life-threatening medical conditions. Antioxidants like vitamin C, vitamin E, selenium, and polyphenols help neutralize free radicals that contribute to low-grade inflammation.

Probiotics and Prebiotics

Probiotics (live microorganisms that keep the gut healthy) and prebiotics (non-digestible food that feeds beneficial bacteria) promote a healthy gut microbiome by restoring gut flora. They also suppress pro-inflammatory cytokines and activate anti-inflammatory mechanisms to strengthen the immune system.

Both probiotics and prebiotics help reduce overall inflammation by keeping the intestinal barrier intact and enhancing immune function.

Supplements

Dietary supplements help alleviate inflammation-triggered symptoms when diet alone doesn’t suffice. Always consult a healthcare professional before trying a new supplement to minimize potential side effects.

The most effective anti-inflammatory supplements include the following:

  • Omega-3
  • Vitamin D
  • Resveratrol
  • Spirulina
  • Frankincense
  • Bromelain
  • Ginger
  • Green tea
  • Curcumin

Note: Read more about resveratrol’s skin benefits and weight loss potential.

Hydration

Drinking plenty of water ensures efficient nutrient delivery and sustains a healthy immune system. It also supports all vital bodily functions, such as digestion, joint lubrication, and the lymphatic system. Drinking water also helps flush out toxins that often contribute to inflammation.

In addition to water, you can drink lemonade, green smoothies, and antioxidant herbal teas (e.g., green tea and ginger tea).

What to Avoid on Anti-Inflammatory Diet

Consuming certain foods and ingredients contributes to inflammation and worsens symptoms. Avoid the following to prevent adverse effects and minimize potential health risks.

Foods to avoid.

Processed Foods

Processed foods, especially ultra-processed foods (e.g., ham, sausages, potato chips), are high in trans fats, added sugar, sodium, and artificial additives that contribute to inflammation. They are often energy-dense yet nutrient-poor foods that trigger glucose spikes, destabilize hormones, and weaken immune function.

Refined or Simple Carbohydrates

Refined carbs like white bread, white rice, pasta, and pastry deregulate blood sugar levels, leading to increased oxidation and inflammation. Excessive consumption of simple carbohydrates also triggers a high insulin response, causing insulin resistance.

Complex carbohydrates (whole grains, legumes, and non-starchy vegetables) are a healthier alternative.

Red Meat

Red meat (e.g., beef, veal, pork) contains saturated fats that increase the risk of heart disease, diabetes, and certain cancers. It is also a rich source of heme iron that may promote oxidative stress if consumed excessively.

Moderate red meat consumption can reduce chronic inflammation. However, some patients will notice results only by eliminating red meat.

Sugary Foods and Beverages

Artificial sugar increases insulin levels, which are associated with elevated inflammatory markers. Sugary foods and beverages also contribute to increased oxidative stress, visceral fat accumulation, and a disrupted gut microbiome that weakens the immune system.

Artificial Additives and Preservatives

Additives and preservatives contain artificial ingredients that may cause gut irritation, allergic reactions, gut permeability, and release of inflammatory cytokines.

Examples include the following:

  • Artificial sweeteners (e.g., aspartame)
  • Food colors (e.g., tartrazine)
  • Flavor enhancers (e.g., monosodium glutamate MSG)
  • Preservatives (e.g., sodium benzoate)

Deep-Fried Food

Deep-fried food contributes to low-grade inflammation for the following reasons:

  • It is high in trans fats that increase “bad” LDL cholesterol levels.
  • Oils used for deep-frying contain excessive amounts of omega-6 fatty acids that contribute to inflammatory and autoimmune diseases.
  • Deep-frying increases harmful compounds called advanced glycation end products (AGEs), which are linked to oxidative stress and inflammation.
  • Cooking at a high temperature triggers the formation of acrylamide, a chemical associated with an increased risk of cancer.

High-Sodium Foods

Excessive sodium intake leads to increased oxidation, tissue damage, bloating, and a rise in blood pressure. High-sodium foods include salted snacks, condiments, seasonings, pickles, and canned meat.

Avoid consuming fast food, packaged and ready-to-eat meals, as these typically contain more sodium than fresh, whole foods.

Alcohol

Excessive alcohol consumption causes both acute and chronic inflammation, disrupting the balance of the immune system and gut microbiome. Chronic alcohol consumption triggers the generation of reactive oxygen species (ROS) that cause DNA damage on the cellular level.

Drink alcohol in moderation or eliminate completely to reduce the risk of inflammatory flare-ups that can lead to leaky gut syndrome, liver damage, and obesity.

Certain Oils and Fats

High-omega 6 fatty acids, saturated fats, trans fats, and processed or refined oils disrupt the metabolic system and impact immune function, leading to prolonged inflammation. Examples include:

  • Sunflower oil
  • Corn oil
  • Canola oil
  • Palm oil
  • Margarine

Repeatedly heated oils are also very harmful as they form free radicals and other harmful compounds, such as aldehydes, trans fats, and carcinogens.  

Balance your omega-3 and omega-6 fats intake and choose monosaturated fats and unrefined oils as a healthier option.

Meal Skipping

Missing meals can trigger inflammation by putting additional stress on your body, causing blood sugar fluctuations, increasing cortisol levels, and disrupting your metabolism. Eating irregularly often leads to overeating, increasing the risk of insulin resistance, type 2 diabetes, and obesity.

How to Introduce an Anti-Inflammatory Diet?

Small dietary changes can produce lasting results. As you gradually transition to a healthier eating style, monitor your body for any adverse reactions to find a new diet that best suits your needs.

Consider the following tips when adopting a new anti-inflammatory diet:

  • Incorporate more fresh, seasonal, and untreated fruits and vegetables.
  • Focus on minimally processed foods and drinks.
  • Aim for a variety of whole foods, such as vegetables, grains, and legumes.
  • Include a source of healthy omega-3 fatty acids (e.g., fish, seafood, nuts).
  • Reduce processed foods, refined carbs and sugar, high fructose syrups, and snacks.
  • Check the ingredient label for additives, sweeteners, added sugar, or unhealthy fats.
  • Choose lean meat and limit red, fatty, or processed meat.
  • Grill, bake, and steam your vegetables instead of frying them.
  • Practice moderate alcohol and coffee consumption.
  • Keep track of how your body reacts to different foods and ingredients.
  • Consult a professional nutritionist for a personalized dieting plan.

How Long Does It Take to Reduce Inflammation Through Diet?

Reducing inflammation through diet modification may take three to six months, depending on the severity of the symptoms, inflammation type, and food sensitivities. Closely observe your body to determine the new diet’s effectiveness and possible side effects.

While some changes appear within a few days (e.g., reduced acute inflammation), others may take a while (e.g., reduced chronic inflammation and body mass). You may notice more energy, improved digestion, and reduced bloating after a few days, but more significant health improvements will likely take months.

Conclusion

Whole, fresh, unprocessed foods help combat inflammation and improve overall well-being. Dietary and lifestyle modifications also reduce the risk of chronic diseases, improve life quality, and prolong longevity.

Professional guidance and understanding how certain foods impact your body will help you tailor the ideal anti-inflammatory diet. Contact our friendly Vibrant Vitality Clinic staff for more information about diets, weight loss programs, and supplementation.

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