When you think of inflammation, you probably picture the rash you get from poison ivy or a bump that swells up when you hit your head. However, another silent form of inflammation occurs within your body, often without noticeable symptoms—but it can seriously impact your health.
Conditions such as rheumatoid arthritis, irritable bowel syndrome, and diabetes are all linked to this type of constant, low-level inflammation. The good news? You can influence your body’s background levels of inflammation by eating specific foods.
An anti-inflammatory diet can help if you live with a chronic autoimmune illness, are trying to prevent such conditions, or simply feel sluggish and want to improve your health.
What Is Inflammation?
Inflammation can be both a friend and a foe. It is your immune system’s reaction to an injury, allergen, bacteria, or anything else it perceives as a threat.
Short-term inflammation is beneficial—it helps fight off attackers and promotes healing. However, chronic inflammation can weaken your immune system over time.
There are two types of inflammation:
- Acute inflammation: A short-term response that resolves once the issue is healed, such as swelling from an insect bite or a cut.
- Chronic inflammation: A prolonged immune response where the body remains on alert, keeping a “low flame” burning at all times. This type of inflammation can cause serious health issues.
How an Anti-Inflammatory Diet Can Help
Inflammation has a direct connection to gut health. The microbiome—the bacteria and other microorganisms that live in your gut—help regulate your immune system.
Poor diets trigger the body’s inflammatory process, while a balanced, nutrient-rich diet supports overall health.
What you eat, the supplements you take, and your environment all affect gut health. The food you consume can either fuel or reduce inflammation.
For example, a diet too high in calories or unhealthy fats can activate inflammation, while a balanced diet rich in omega-3 fatty acids, antioxidants, and fiber can help normalize inflammation and allow your body to thrive.
Best Anti-Inflammatory Foods
What you avoid on an anti-inflammatory diet is just as important as what you eat. The foundation of an anti-inflammatory diet is similar to the Mediterranean diet, which has been shown to promote longevity and overall health. Research also suggests that vegetarians and vegans tend to have lower inflammation levels and a reduced risk of heart disease.
Experts recommend following the 40-30-30 rule for balanced nutrition:
- 40% complex carbohydrates
- 30% low-fat protein
- 30% healthy fats
Organic Produce
Eating a variety of non-starchy vegetables and fresh fruits provides antioxidants, which support the immune system by fighting free radicals and preventing inflammation.
Best Vegetables to Include:
- Dark leafy greens (spinach, kale, collards)
- Cruciferous vegetables (broccoli, cauliflower, cabbage)
- Root vegetables (sweet potatoes, rutabaga)
- Onions, garlic, scallions, and other edible bulbs
Some people are sensitive to nightshade vegetables (eggplant, tomatoes, bell peppers), but for most, these are excellent choices.
Best Fruits to Include:
- Berries (blueberries, cranberries, blackberries, raspberries)
- Citrus fruits (oranges, lemons, limes)
- Stone fruits (cherries, plums, nectarines, olives, avocados)
- Pome fruits (apples, pears, quince)
Citrus fruits are beneficial unless you have a citrus allergy, which can trigger inflammation.
Legumes & Peas
Legumes, including beans and lentils, are rich in protein, fiber, and antioxidants.
Best choices include:
- Black beans, navy beans, kidney beans, garbanzo beans
- Red, green, and black lentils
- Green peas
Tip: Soak beans overnight and discard the soaking liquid before cooking to improve digestion.
Gluten-Free Whole Grains
Whole grains contain fiber and antioxidants that may help lower inflammation markers such as C-reactive protein (CRP).
Best gluten-free options include:
- Oats, barley, brown rice, bulgur, quinoa
- Ancient grains such as amaranth, teff, and buckwheat
Extra Virgin Olive Oil (EVOO)
EVOO is a healthy fat perfect for cooking and dressing salads. It contains monounsaturated fats, antioxidants, and oleocanthal, a compound known to reduce inflammation.
Nuts & Seeds
Raw, unsalted nuts and seeds provide healthy fats and fiber while reducing inflammation.
Best choices include:
- Walnuts, almonds, pine nuts, cashews
- Sunflower seeds, pumpkin seeds
Herbs & Spices
Herbs and spices are rich in antioxidants and have powerful anti-inflammatory properties.
- Turmeric (contains curcumin, a potent anti-inflammatory compound)
- Garlic (boosts immune health)
- Ginger and cinnamon (help regulate blood sugar and inflammation)
Foods to Avoid
Just as there are foods that help lower inflammation, there are also foods that trigger it. These should be avoided as much as possible.
Processed Foods
Highly processed foods are low in nutrients and fiber but high in inflammatory omega-6 fats, trans fats, and added sugars.
Avoid:
- Chips, crackers, white bread, most breakfast cereals
- Boxed mixes, frozen dinners
Sugar
Sugar triggers the release of cytokines, chemical messengers that increase inflammation.
Avoid:
- Cookies, candy, ice cream
- Soda, sweetened beverages
- High-fructose corn syrup, white sugar, artificial sweeteners
Fried Foods
Fried foods contain saturated and trans fats that promote inflammation.
Avoid:
- French fries, donuts, deep-fried fast foods
Meat & Dairy
Meat, especially red and processed meats, is high in saturated fat, hormones, and additives linked to inflammation.
Avoid:
- Beef, lamb, poultry
- Hot dogs, sausage, pepperoni, beef jerky
Unhealthy Oils
Avoid cooking with vegetable oils high in omega-6 fatty acids, which promote inflammation.
Avoid:
- Canola oil, corn oil, soybean oil, safflower oil, peanut oil
Sample Anti-Inflammatory Meal Plan
Day 1
- Breakfast: Flaxseeds and walnuts with almond milk
- Lunch: Three-bean chili over brown rice with chopped onions
- Dinner: Quinoa bowl with black beans, avocado, and a mixed green salad
Day 2
- Breakfast: Coconut yogurt with strawberries, almonds, and sunflower seeds
- Lunch: Lentil-veggie burger on an ancient grain bun with baked sweet potato fries
- Dinner: Soba noodles with sautéed vegetables and garlic
Day 3
- Breakfast: Avocado toast on gluten-free whole-grain bread with pumpkin seeds
- Lunch: Vegetarian tostada with refried beans, salsa, tomatoes, and scallions
- Dinner: Buddha bowl with brown rice, vegetables, and cherries for dessert
Final Thoughts
An anti-inflammatory diet can help prevent and manage chronic illnesses while improving overall well-being. By focusing on whole, plant-based foods and eliminating processed foods, sugar, and unhealthy fats, you can take control of inflammation and support long-term health.
Making small changes today can have a big impact on your future health.
