What foods can help reduce inflammation?

Anti-Inflammatory Foods

Follow a Mediterranean diet rich in fruits, vegetables, whole grains, fatty fish, olive oil, nuts, and legumes while strictly limiting processed foods, red meat, refined carbohydrates, and added sugars to reduce inflammation. 1

Core Anti-Inflammatory Dietary Pattern

The Mediterranean diet represents the gold standard anti-inflammatory eating pattern, supported by the most robust evidence across multiple inflammatory conditions including cardiovascular disease, rheumatoid arthritis, lupus, and inflammatory bowel disease. 1 This dietary approach works by:

• Promoting beneficial gut bacteria (Bifidobacteria and Lactobacillus) that produce anti-inflammatory short-chain fatty acids and reduce harmful bacterial overgrowth 1
• Providing polyphenols from colorful fruits and vegetables that possess antioxidant and antimicrobial properties, directly modulating gut microbiota diversity 1
• Delivering omega-3 fatty acids that generate specialized pro-resolving mediators to actively resolve inflammation without compromising immune defenses 2

Specific Anti-Inflammatory Foods to Emphasize

Omega-3 Rich Foods (Priority #1)

Consume fatty fish at least twice weekly, targeting 1 gram daily of EPA+DHA combined for cardiovascular protection and inflammation reduction. 1, 2

• Fatty fish sources: Salmon, mackerel, sardines, herring, albacore tuna, and lake trout provide the most potent anti-inflammatory omega-3s (EPA and DHA) 1, 3
• Plant-based omega-3s: Flaxseeds, walnuts, canola oil, and soybeans contain ALA, requiring 1.5-3 grams daily but are less potent than marine sources 1, 2
• Higher doses (2-4 grams EPA+DHA daily) effectively reduce triglycerides and inflammatory markers, with doses up to 5 grams safe long-term without bleeding risk 2, 3

The mechanism is clear: omega-3 fatty acids are anti-inflammatory and antithrombotic, while omega-6 fatty acids (abundant in vegetable oils, seeds, and meat) are pro-inflammatory. 3, 4 Aim for an omega-6 to omega-3 ratio of 2-3:1 rather than the typical Western ratio of 15-20:1. 2, 4

Fiber-Rich Plant Foods

• Whole grains, legumes, fruits, and vegetables provide prebiotic fiber that nourishes beneficial gut bacteria and reduces inflammatory markers 1
• Colorful, non-starchy vegetables deliver polyphenols that inhibit NF-κB (the primary molecular driver of inflammation) and activate anti-inflammatory pathways 4
• Cooking method matters: For those with intestinal inflammation or strictures, steam, cook, mash, or blend vegetables to soft consistency rather than consuming raw 1

Healthy Fats

• Olive oil as the primary fat source provides monounsaturated fats and polyphenols with anti-inflammatory properties 1
• Nuts and seeds contribute healthy fats, fiber, and anti-inflammatory compounds 1

Lean Proteins

• Fish, poultry, low-fat dairy, beans, and legumes should replace red and processed meats 1

Foods to Strictly Limit or Avoid

Eliminate or drastically reduce these pro-inflammatory foods:

• Red and processed meats increase inflammation and are linked to higher disease risk across multiple conditions including IBD flares, liver fibrosis, and colorectal cancer 1
• Refined carbohydrates and added sugars promote chronic inflammation, worsen metabolic syndrome, and increase autoimmune disease risk 1, 4
• Sugar-sweetened beverages specifically linked to worse IBD outcomes and should be completely avoided 1
• Saturated and trans fats from processed foods activate innate immune system and generate pro-inflammatory cytokines 1, 5
• Ultra-processed foods disrupt gut microbiota balance, reducing beneficial bacteria while promoting harmful species 1

Disease-Specific Considerations

Rheumatoid Arthritis

Consume at least 3 grams daily of EPA+DHA to reduce morning stiffness and tender joint count. 3, 1 The Mediterranean diet's anti-inflammatory and antioxidant properties specifically lower RA development risk. 1

Inflammatory Bowel Disease

Reduce red and processed meat consumption to decrease ulcerative colitis flares, though this hasn't shown benefit for Crohn's disease flares. 1 Emphasize careful chewing and soft-textured plant foods if strictures are present. 1

Cardiovascular Disease

One gram EPA+DHA daily significantly reduces sudden cardiac death, arrhythmias, and all-cause mortality in patients with documented coronary disease. 1, 2 This represents the strongest evidence for omega-3 supplementation.

Practical Implementation

Balance macronutrients in a 40:30:30 ratio (carbohydrates:protein:fat) to stabilize insulin and reduce inflammatory gene expression. 4 This protein-to-glycemic-load balance prevents excessive insulin spikes that drive inflammation.

The whole-diet approach proves more effective than isolated nutrients because multiple anti-inflammatory mechanisms work synergistically: fiber feeds beneficial bacteria, polyphenols inhibit inflammatory pathways, and omega-3s resolve existing inflammation. 1, 5

Common Pitfalls to Avoid

• Don't assume all "healthy" oils are anti-inflammatory: Most vegetable oils (corn, soybean, sunflower) are high in pro-inflammatory omega-6 fatty acids 3, 4
• Avoid restricting healthy foods unnecessarily: Patients with IBD often eliminate beneficial fruits and vegetables even in remission; instead, modify texture through cooking 1
• Don't ignore fish mercury concerns but maintain perspective: Benefits of fatty fish consumption outweigh potential mercury risks for most adults 1
• Recognize individual variability: Gut microbiota composition varies significantly between individuals, but the Mediterranean dietary pattern benefits diverse populations 1