What diet is best for reducing inflammation?

From the Guidelines

The best diet to reduce inflammation is a Mediterranean-style diet rich in whole, unprocessed foods, as it has been shown to improve symptoms and reduce inflammation in various studies, including those on inflammatory bowel disease and non-alcoholic fatty liver disease 1. To reduce inflammation, focus on:

• Fruits and vegetables: Aim for 7-9 servings daily, emphasizing colorful options like berries, leafy greens, and cruciferous vegetables.
• Omega-3 fatty acids: Consume fatty fish (salmon, mackerel, sardines) 2-3 times per week, or take a high-quality fish oil supplement (1000-2000 mg daily) 1.
• Whole grains: Choose brown rice, quinoa, and oats over refined grains.
• Healthy fats: Use extra virgin olive oil, avocados, and nuts regularly.
• Lean proteins: Opt for fish, poultry, legumes, and plant-based proteins.
• Herbs and spices: Incorporate turmeric, ginger, garlic, and cinnamon into your meals. Limit or avoid:

• Processed foods
• Added sugars
• Refined carbohydrates
• Trans fats
• Excessive red meat Additionally, stay hydrated by drinking 8-10 glasses of water daily and consider green tea for its anti-inflammatory properties. This diet works by providing antioxidants and phytonutrients that combat oxidative stress and reduce inflammatory markers in the body. Omega-3 fatty acids, in particular, help balance pro-inflammatory omega-6 fatty acids common in Western diets. By reducing inflammation, this diet can improve overall health and potentially alleviate symptoms of chronic inflammatory conditions.

From the Research

Diet and Inflammation

The relationship between diet and inflammation has been extensively studied, with various research papers examining the effects of different dietary patterns on inflammatory biomarkers.

• A diet high in fruit and vegetables may help to reduce inflammation, as these foods are rich in antioxidants and other biologically active substances that can improve immune function 2.
• Dietary patterns high in refined starches, sugar, and saturated and trans-fatty acids may cause an activation of the innate immune system, leading to an excessive production of proinflammatory cytokines 3, 4.
• The Mediterranean Diet, characterized by high consumption of plant foods, olive oil, and omega-3 fatty acids, has been shown to have anti-inflammatory properties and may be protective against chronic low-grade inflammatory diseases 4.

Key Components of an Anti-Inflammatory Diet

Certain components of the diet have been identified as having anti-inflammatory effects, including:

• Omega-3 fatty acids, which are abundant in seafood and may protect against diseases associated with uncontrolled inflammation 5.
• Polyphenols, found in colorful, non-starchy vegetables, which can help to inhibit nuclear factor (NF)-κB and activate AMP kinase 6.
• A balanced diet with a ratio of 40:30:30 (carbohydrates: protein: fat) and caloric restriction may also be beneficial in reducing inflammation 6.

Reducing Inflammation through Diet

To reduce inflammation through diet, it is recommended to:

• Increase consumption of fruit, vegetables, and whole grains 2, 3.
• Reduce intake of saturated and trans-fatty acids, refined starches, and sugar 3, 4.
• Include sources of omega-3 fatty acids, such as seafood, in the diet 5.
• Consider adding supplemental omega-3 fatty acids to the diet, at a level of 2-3 g of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day 6.