From the Guidelines
An anti-inflammatory diet should focus on consuming a variety of whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, as recommended by the most recent and highest quality study 1.
Key Components of an Anti-Inflammatory Diet
- Fruits and vegetables: aim for 7-9 servings daily, with a focus on colorful options like berries, leafy greens, and cruciferous vegetables
- Fatty fish: include 2-3 servings weekly, such as salmon, mackerel, and sardines, which are rich in omega-3 fatty acids
- Nuts and seeds: incorporate walnuts, flaxseeds, and chia seeds into your diet, which are rich in healthy fats and antioxidants
- Whole grains: choose moderate portions of whole grains, such as brown rice, quinoa, and whole-wheat bread
- Lean proteins: include lean protein sources like poultry, beans, and lentils in your diet
- Healthy fats: use olive oil as a primary source of fat, and limit intake of saturated and trans fats
Foods to Limit or Avoid
- Processed and packaged foods
- Refined carbohydrates, such as white bread and sugary snacks
- Red meat and processed meat, which are high in saturated fat and advanced glycation end (AGE) products
- Fried foods and foods high in omega-6 fatty acids, which can promote inflammation
- Sugary beverages and foods with added sugars, which can lead to chronic inflammation
Additional Tips
- Stay hydrated by drinking plenty of water throughout the day
- Maintain consistent meal timing to help regulate inflammation and metabolism
- Consider incorporating anti-inflammatory herbs and spices, such as turmeric, ginger, and garlic, into your diet The Mediterranean diet pattern, which is characterized by high intake of fruits, vegetables, whole grains, and healthy fats, has been extensively studied for its anti-inflammatory benefits and is a good model to follow 1. By incorporating these principles into your diet, you can help reduce inflammation and promote overall health and well-being.
From the Research
Characteristics of an Anti-Inflammatory Diet
- An anti-inflammatory diet is characterized by incorporating foods with potential anti-inflammatory properties, including fruits, vegetables, whole grains, nuts, legumes, spices, herbs, and plant-based protein 2
- Pro-inflammatory red and processed meat, refined carbohydrates, and saturated fats are limited in an anti-inflammatory diet 2
- The balance of macronutrients and omega-6 and omega-3 fatty acids in the diet can alter the expression of inflammatory genes 3
- A healthy Omega-6/3 PUFA ratio should be targeted for the modulation of low-grade inflammation 4
Foods and Nutrients with Anti-Inflammatory Properties
- Omega-3 polyunsaturated fatty acids (PUFA) have demonstrated anti-inflammatory properties, while Omega-6 have pro-inflammatory effects 4
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have inhibitory effects on immune cells and reduce proinflammatory cytokine release 4
- Polyphenols, found in colorful, nonstarchy vegetables, can help inhibit nuclear factor (NF)-κB and activate AMP kinase 3
- Whole, plant-based foods that are rich in healthy fats and phytonutrients are central to an anti-inflammatory diet plan 5
Health Benefits of an Anti-Inflammatory Diet
- An anti-inflammatory diet may help prevent or manage non-communicable diseases, including obesity, type II diabetes mellitus, CVD, autoinflammatory diseases, cancer, and cognitive disorders 2
- Omega-3 fatty acid supplementation is associated with a significant reduction in disease activity in several autoimmune diseases 4
- A diet rich in omega-3 fatty acids may improve symptom severity, recovery prognosis, and probability of survival in viral diseases, including COVID-19 4
- An anti-inflammatory diet may also have favorable effects on age-related diseases, including metabolic diseases, cognitive function, and cardiovascular complications 4