From the Guidelines
An inflammatory diet consists of foods that promote inflammation in the body, including processed foods high in refined carbohydrates and sugars, fried foods, red and processed meats, foods with trans fats, and excessive alcohol. These foods can trigger inflammatory responses in the body, potentially contributing to chronic conditions like heart disease, diabetes, arthritis, and other inflammatory disorders 1.
Key Components of an Inflammatory Diet
- Processed foods high in refined carbohydrates and sugars
- Fried foods
- Red and processed meats
- Foods with trans fats like margarine and shortening
- Excessive alcohol
- Foods high in omega-6 fatty acids (found in some vegetable oils) when consumed in excess relative to omega-3 fatty acids
- Sugary beverages, white bread, pastries, processed snack foods, hot dogs, bacon, certain vegetable oils, and foods with artificial additives or preservatives 1.
Mechanism of Inflammation
The mechanism involves these foods triggering the release of pro-inflammatory cytokines and other immune system compounds that increase inflammation 1. Additionally, these foods often displace healthier anti-inflammatory options in the diet, creating a double negative effect by both increasing inflammatory compounds and reducing intake of beneficial nutrients that could help control inflammation.
Dietary Recommendations
A healthy, balanced Mediterranean-style diet rich in fruits and vegetables, complex carbohydrates, and monounsaturated fats and low in added sugar, salt, red meats, and ultraprocessed foods can be tolerated by many patients and may improve symptoms in some 1.
From the Research
Characteristics of an Inflammatory Diet
- An inflammatory diet is typically high in processed and ultra-processed foods, which can lead to chronic inflammation and various health problems 2, 3
- Foods that are high in omega-6 fatty acids, sugar, and saturated fats can also contribute to inflammation 4, 5
- A diet that is high in processed meats, refined carbohydrates, and low in fruits, vegetables, and whole grains can also promote inflammation 6, 5
Foods that Contribute to Inflammation
- Processed and ultra-processed foods, such as packaged snacks, sugary drinks, and fast food 2, 3
- Foods high in omega-6 fatty acids, such as vegetable oils and processed meats 4, 5
- Refined carbohydrates, such as white bread and sugary snacks 6, 5
- Foods low in essential nutrients, such as vitamins and minerals, and high in empty calories 6, 5
Comparison to Anti-Inflammatory Diets
- Anti-inflammatory diets, such as the Mediterranean diet, tend to be high in whole, plant-based foods, healthy fats, and phytonutrients 4, 6, 5
- These diets often have anti-inflammatory effects and can help reduce the risk of chronic diseases 4, 6, 5
- In contrast, inflammatory diets tend to be high in pro-inflammatory foods and low in anti-inflammatory nutrients, which can lead to chronic inflammation and health problems 2, 3