How to reduce inflammation?

How to Lower Inflammation

Adopt a Mediterranean-style dietary pattern emphasizing whole grains, fruits, vegetables, omega-3 fatty acids, and monounsaturated fats while strictly limiting processed foods, refined carbohydrates, saturated fats, and omega-6 fatty acids. 1

Dietary Foundation for Reducing Inflammation

Core Anti-Inflammatory Foods to Emphasize

• Increase omega-3 fatty acids from fish, nuts (especially walnuts), canola oil, and green vegetables, as these demonstrate significant inverse associations with inflammatory biomarkers and can reduce inflammation by 22% in cardiovascular disease events. 2, 1

• Consume abundant fiber (minimum 14g per 1,000 calories daily) from whole grains, fruits, vegetables, and legumes, which promotes beneficial gut bacteria growth and reduces gastrointestinal inflammation. 2

• Prioritize monounsaturated fats from olive oil, nuts, and avocados, which have proven beneficial effects in preventing cardiovascular disease and reducing inflammatory markers. 2, 1

• Eat colorful, non-starchy vegetables and fruits daily, as meta-analyses show these significantly decrease circulating C-reactive protein (CRP) and tumor necrosis factor-α levels while enhancing immune cell profiles. 3, 4

Foods to Strictly Limit or Avoid

• Minimize omega-6 fatty acids from corn, safflower, and sunflower oils, as excessive omega-6 intake (especially without adequate omega-3 balance) promotes inflammation through arachidonic acid pathway activation and can increase cardiovascular events by 16%. 2, 1

• Reduce or eliminate processed and red meats, which show dose-response relationships with all-cause mortality and elevated inflammation markers. 2

• Avoid refined carbohydrates and added sugars, as high glycemic index diets activate the immune system and cause excessive production of pro-inflammatory mediators. 2, 5, 6

• Eliminate trans fats completely, as they elevate low-grade inflammation and have been banned due to their harmful effects. 2, 1

Optimal Fatty Acid Balance

Target an omega-6 to omega-3 ratio closer to 2:1 rather than the typical Western ratio of 10:1 or higher. 2, 1

• When supplementing with omega-3 fatty acids for therapeutic anti-inflammatory effects, use 2-3 grams daily of combined EPA and DHA, as this dosage reduces inflammation and decreases dependence on drug therapy for conditions like arthritis. 1, 4

• A critical pitfall: Small amounts of omega-3 supplements consumed alongside high omega-6 oil intake will have minimal anti-inflammatory effect—you must reduce omega-6 sources simultaneously. 2

• Interestingly, dietary saturated fats from plant sources (palm, coconut oil) produce far less inflammation than omega-6 polyunsaturated oils in isolation, though this should not override the broader Mediterranean dietary pattern. 2

Practical Dietary Pattern Implementation

The Mediterranean diet serves as the gold standard anti-inflammatory eating pattern, associated with reduced inflammation markers and decreased risk of chronic diseases including cardiovascular disease and cancer. 2, 1

• Focus on whole, plant-based foods that maintain stable glycemic response and are rich in phytonutrients and healthy fats. 7

• Include lean proteins from fish, poultry, eggs, dairy, beans, and legumes rather than animal sources high in saturated fat. 2, 1

• Incorporate prebiotics and probiotics through fiber-rich foods and fermented products to support beneficial gut bacteria that regulate inflammatory responses. 2

Lifestyle Modifications Beyond Diet

• Engage in regular structured exercise, which reduces CRP levels by 16-41% in clinical trials, with effects independent of weight loss. 8

• Achieve 5-10% weight reduction if overweight or obese, as decreased adiposity directly correlates with decreased high-sensitivity CRP concentrations. 8

• Stop smoking immediately, as smoking approximately doubles the risk of elevated CRP. 8

Monitoring and Micronutrient Considerations

• Ensure adequate vitamin C, magnesium, folate, and vitamin B12, as deficiencies in these nutrients are associated with elevated CRP levels and exacerbated inflammation. 8

• C-reactive protein serves as a useful biomarker for monitoring inflammatory status, though serial testing to monitor treatment effects is not currently recommended by guidelines. 1, 8

• If CRP remains >10 mg/L after repeated testing, evaluate for non-cardiovascular causes such as infection or other inflammatory conditions. 8

Important Clinical Caveats

Genetic studies suggest CRP is a marker of inflammation rather than a direct causal factor, so reducing CRP through diet reflects underlying inflammatory pathway modulation rather than simply lowering a number. 8

• The anti-inflammatory effects of diet work through multiple mechanisms: reducing pro-inflammatory cytokine production, increasing anti-inflammatory mediators, modulating gut microbiota composition, and improving insulin sensitivity. 2, 6, 4

• Avoid the "low-fat" trap: Simply reducing total fat while increasing refined carbohydrates (as occurred over the past 40 years) actually increases inflammation, triglycerides, and diabetes risk. 2

• Plant-based proteins are generally preferred over animal sources for anti-inflammatory effects, though the quality and balance of macronutrients matters more than any single food choice. 2, 4