What is the recommended diet for reducing chronic inflammation?

From the Guidelines

A Mediterranean-style diet rich in fruits, vegetables, complex carbohydrates, and monounsaturated fats, and low in added sugar, salt, red meats, and ultraprocessed foods is recommended for reducing chronic inflammation. This dietary approach is supported by the most recent and highest quality study 1, which suggests that a healthy, balanced Mediterranean-style diet can be tolerated by many patients and may improve symptoms in some. The key components of this diet include:

• Consuming plenty of colorful fruits and vegetables, especially berries, leafy greens, and cruciferous vegetables
• Eating fatty fish like salmon and mackerel, which contain omega-3 fatty acids
• Incorporating nuts and seeds, olive oil, and whole grains into your diet
• Limiting or avoiding processed foods, refined carbohydrates, added sugars, red and processed meats, and trans fats found in fried foods and many packaged products
• Staying hydrated with water rather than sugary beverages, and considering limiting alcohol consumption This dietary approach works by providing antioxidants that neutralize free radicals, essential fatty acids that produce anti-inflammatory compounds, and fiber that supports gut health and reduces inflammation. For best results, maintain consistency with these dietary choices, as inflammation reduction occurs gradually over time with sustained healthy eating patterns 1. Additionally, a diet rich in n-3 fatty acids and low in n-6 fatty acids is associated with a decreased risk of developing inflammatory bowel disease, as supported by studies 1.

From the Research

Characteristics of an Anti-Inflammatory Diet

• Incorporates foods with potential anti-inflammatory properties, including:
  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Legumes
  • Spices
  • Herbs
  • Plant-based protein 2
• Limits pro-inflammatory foods, such as:
  • Red and processed meat
  • Refined carbohydrates
  • Saturated fats 2

Mechanisms and Effects

• Chronic inflammation is a key contributor to non-communicable diseases (NCD), including obesity, type II diabetes mellitus, cardiovascular disease, autoinflammatory diseases, cancer, and cognitive disorders 2
• An anti-inflammatory diet may help modulate inflammatory pathways and prevent or manage NCD 2
• The balance of macronutrients and omega-6 and omega-3 fatty acids in the diet can alter the expression of inflammatory genes 3
• Omega-6 fatty acids, such as arachidonic acid (ARA) and linoleic acid (LA), may have complex and context-dependent effects on inflammation 4

Clinical Applications

• An anti-inflammatory diet plan focuses on whole, plant-based foods rich in healthy fats and phytonutrients, and maintains a stable glycemic response 5
• Dietary change can improve inflammation and other cardiometabolic risk factors, although the specific effects of an anti-inflammatory diet may vary depending on the population and study design 6
• A randomized controlled feeding study found that an anti-inflammatory diet did not affect markers of inflammation more than a control diet based on American Diabetes Association recommendations 6