From the Guidelines
To reduce inflammation through diet, focus on consuming anti-inflammatory foods while limiting pro-inflammatory ones, with the most effective approach being the adoption of a Mediterranean-style eating pattern, as evidenced by the most recent and highest quality study 1.
Key Principles
- Incorporate plenty of colorful fruits and vegetables, especially berries, leafy greens, and cruciferous vegetables
- Include fatty fish rich in omega-3s, such as salmon, mackerel, and sardines, in your diet
- Nuts and seeds, particularly walnuts, flaxseeds, and chia seeds, are beneficial
- Use olive oil as a primary fat source
- Spices like turmeric and ginger have anti-inflammatory properties
- Fermented foods, including yogurt, kefir, and sauerkraut, support gut health
Foods to Limit
- Refined carbohydrates
- Added sugars
- Processed meats
- Trans fats
- Excessive alcohol
Importance of Hydration
Stay hydrated with water rather than sugary beverages to support overall health and reduce inflammation.
Consistency and Pattern
Consistency is key, as inflammation reduction typically requires sustained dietary changes rather than short-term adjustments, and adopting a Mediterranean-style eating pattern can naturally incorporate many of these principles, as supported by 1.
From the Research
Dietary Changes to Reduce Inflammation
To reduce inflammation in the body, several dietary changes can be made. The key is to focus on consuming foods that are rich in anti-inflammatory compounds, particularly omega-3 fatty acids.
- Omega-3 Rich Foods: Foods rich in omega-3 polyunsaturated fatty acids, such as seafood (especially fatty fish), have been shown to increase the levels of omega-3s in cell membranes and may protect against diseases associated with uncontrolled inflammation 2, 3.
- Balance of Omega-6 and Omega-3 Fatty Acids: It's crucial to maintain a balance between omega-6 and omega-3 fatty acids in the diet, as an imbalance can lead to increased inflammation 4, 5. The Western diet has shifted largely towards omega-6 consumption, which has pro-inflammatory effects.
- Anti-Inflammatory Diets: Adopting an anti-inflammatory diet that includes omega-3s, polyphenols (found in colorful, non-starchy vegetables), and a balanced macronutrient intake can help reduce inflammation 4. Such diets aim to stabilize insulin levels, reduce omega-6 fatty acid intake, and promote satiety.
- Supplementation: Supplementing with omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), at doses of 2-3 grams per day, may be beneficial in reducing inflammation and preventing chronic diseases 4, 5, 6.
Foods to Include
- Fatty fish (for omega-3 fatty acids)
- Colorful, non-starchy vegetables (for polyphenols)
- Whole grains
- Lean proteins
Foods to Limit
- Foods high in omega-6 fatty acids (without a corresponding increase in omega-3 intake)
- Processed and fried foods
- Sugary drinks and foods high in added sugars
By making these dietary adjustments and focusing on consuming anti-inflammatory foods, individuals can potentially reduce their levels of inflammation and lower their risk of chronic diseases associated with inflammation 3, 5, 6.