From the Guidelines
The Mediterranean diet is highly effective for reducing inflammation, and its implementation is strongly recommended for individuals seeking to minimize inflammatory responses in the body. This eating pattern emphasizes olive oil, fruits, vegetables, whole grains, legumes, nuts, and fish while limiting red meat and processed foods, as supported by the most recent and highest quality study 1. To implement this diet, consume olive oil daily (2-4 tablespoons), eat fish 2-3 times weekly (especially fatty fish like salmon and sardines), and have 5-7 servings of fruits and vegetables daily. Include whole grains like farro and bulgur, legumes such as chickpeas and lentils, and a small handful of nuts daily. Limit red meat to once weekly or less, avoid processed foods, and use herbs and spices instead of salt.
The anti-inflammatory benefits of the Mediterranean diet come from its high content of omega-3 fatty acids, antioxidants, and polyphenols that combat oxidative stress and cytokine production, as noted in a study published in Gastroenterology 1. Olive oil contains oleocanthal, which has similar anti-inflammatory properties to ibuprofen. For best results, combine this diet with regular physical activity, adequate sleep, and stress management techniques. Most people notice reduced inflammation markers within 2-3 months of consistent adherence.
Key components of the Mediterranean diet include:
- Daily consumption of fresh vegetables, fruit, legumes, minimally processed whole grains, and fish
- Omega-3-fatty acids, such as olive oil, nuts, and seeds as the primary fat sources
- Minimal to low consumption of dairy and red and processed meat
- Limiting foods rich in saturated fatty acids, such as meat, and avoiding processed meats
- Restricting fructose consumption, particularly from sugar-sweetened beverages, as it is associated with postprandial hypertriglyceridemia and visceral adiposity contributing to insulin resistance and NAFLD, as discussed in a study published in Advances in Nutrition 1.
Overall, the Mediterranean diet has been shown to reduce the risk of and progression of nonalcoholic fatty liver disease (NAFLD) through its nutraceutical effect of bioactive compounds and phytochemicals with their antioxidant and anti-inflammatory capacity, as supported by the most recent evidence 1.
From the Research
Mediterranean Diet and Inflammation
The Mediterranean diet has been shown to have anti-inflammatory effects, which can help protect against chronic diseases such as cardiovascular disease, diabetes, and cancer.
- The diet is characterized by high consumption of fruits, vegetables, whole grains, and healthy fats, such as those found in olive oil 2, 3.
- The anti-inflammatory effects of the Mediterranean diet are thought to be due to its high content of antioxidants and polyphenols, as well as its low content of saturated and trans fats 4, 5.
- Studies have consistently shown that adherence to a Mediterranean diet is associated with lower levels of inflammatory markers, such as C-reactive protein and interleukin-6 3, 6.
Key Components of the Mediterranean Diet
The Mediterranean diet is rich in several key components that are thought to contribute to its anti-inflammatory effects, including:
- Olive oil, which is high in monounsaturated fats and polyphenols 2, 5
- Fruits and vegetables, which are rich in antioxidants and fiber 3, 6
- Whole grains, which are high in fiber and nutrients 3, 6
- Omega-3 fatty acids, which are found in fatty fish and other seafood 4, 5
Health Benefits of the Mediterranean Diet
The Mediterranean diet has been shown to have numerous health benefits, including: