From the Guidelines
To reduce inflammation in the body, focus on a Mediterranean-style diet rich in whole, unprocessed foods, such as fruits, vegetables, complex carbohydrates, and monounsaturated fats, while limiting added sugar, salt, red meats, and ultraprocessed foods. This dietary approach has been shown to improve symptoms in patients with inflammatory bowel disease and may also be beneficial for reducing inflammation in the general population 1.
Some key foods to include in your diet are:
- Fruits and vegetables, particularly colorful ones like berries, leafy greens, and orange vegetables, which contain antioxidants and phytonutrients that fight inflammation
- Omega-3 fatty acids from sources like fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds, as these have potent anti-inflammatory properties
- Anti-inflammatory spices such as turmeric (containing curcumin), ginger, and cinnamon
- Monounsaturated fats from sources like olive oil, nuts, and avocados, which have been shown to have anti-inflammatory effects
On the other hand, some foods that may promote inflammation and should be limited or avoided include:
- Refined carbohydrates
- Added sugars
- Processed meats
- Foods high in trans fats
- Omega-6 fatty acids found in vegetable oils like corn, safflower, and sunflower oil, as excessive amounts can promote inflammation
- Saturated fats, particularly those from animal sources, which may induce endoplasmic reticulum stress and cell death in liver cells 1
It's also important to stay hydrated by drinking plenty of water and to moderate alcohol consumption. Additionally, considering the potential benefits of dietary fiber, it's recommended to increase consumption of whole grains, vegetables, legumes, and fruits, which are rich in fiber and can help reduce inflammation 1.
Overall, a well-balanced diet that emphasizes whole, unprocessed foods and limits inflammatory foods can help reduce inflammation and promote overall health and well-being.
From the Research
Foods that Cause Inflammation
- Refined starches
- Sugar
- Saturated and trans-fatty acids 2
- Foods poor in natural antioxidants and fiber from fruits, vegetables, and whole grains
- Foods poor in omega-3 fatty acids 2
Foods that Reduce Inflammation
- Fruits
- Vegetables
- Pulses
- Cereals
- Nuts and seeds
- Olive oil
- Fish and seafood
- Yogurt
- Cheese
- Poultry and eggs 2, 3, 4
- Omega-3 fatty acids found in fish, canola, and soybean oils, purslane, and nuts 4, 5
- Polyphenols and flavonoids from plant origin, such as those found in fruits, vegetables, and wine 3, 4
- Probiotics and vitamins 4
- Whole grains, such as those found in cereal grains 4
Dietary Patterns that Reduce Inflammation
- The Mediterranean Diet (MedDiet), characterized by high consumption of plant foods, olive oil, and moderate consumption of fish, seafood, and poultry 2, 3, 6
- Diets low in Dietary Inflammatory Index, such as the Mediterranean Diet 6
- Diets rich in antioxidants and anti-inflammatory compounds, such as the Mediterranean Diet 2, 3, 6