Anti-Inflammatory Diet: What to Eat, What to Avoid

What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet isn’t a specific meal plan or a list of banned foods — it’s a pattern of eating that consistently reduces chronic low-grade inflammation in the body. Chronic inflammation (distinct from the acute inflammation that heals injuries) is now understood as a driver of most major age-related diseases: heart disease, type 2 diabetes, cancer, Alzheimer’s, and autoimmune conditions. You can read more about how this process drives aging in our guide to inflammation and longevity.

The pattern that has the strongest evidence for reducing inflammatory markers — particularly CRP, IL-6, and TNF-alpha — closely resembles the Mediterranean diet: predominantly plant-based, rich in olive oil and oily fish, with plenty of variety and minimal processed food. A 2025 systematic review confirmed the Mediterranean diet has significant beneficial associations with these inflammatory markers with high-certainty evidence.

The good news is that eating this way doesn’t require exotic ingredients, supplements, or strict rules. The anti-inflammatory pattern is built from ordinary foods.

What to Eat More Of

Colourful Fruits and Vegetables

These are the foundation of an anti-inflammatory diet. Berries (blueberries, strawberries, raspberries), leafy greens (spinach, kale, rocket), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), tomatoes, and deeply coloured produce consistently show up in the research as associated with lower inflammatory markers. The polyphenols, flavonoids, and carotenoids in these foods have direct anti-inflammatory effects and act as antioxidants that reduce oxidative stress.

Aim for variety — different colours provide different phytonutrients. The “30 plant foods per week” target that’s gained traction in microbiome research is a useful proxy for the kind of dietary diversity that keeps inflammation low and supports gut health as you age.

Fatty Fish

Salmon, sardines, mackerel, herring, and anchovies are rich in EPA and DHA — the omega-3 fatty acids that directly compete with the inflammatory omega-6 pathways in the body. Two or more servings per week is associated with lower CRP and reduced cardiovascular risk. If you don’t eat fish, algae-based omega-3 provides EPA and DHA directly. For a full breakdown of omega-3 evidence, see our omega-3 fish oil benefits guide.

Extra Virgin Olive Oil

EVOO is the primary fat in Mediterranean populations and contains oleocanthal — a compound with similar anti-inflammatory properties to ibuprofen at the concentrations found in a typical serving. It’s also rich in oleic acid and polyphenols that reduce oxidative stress. Use it as your main cooking fat and as a dressing.

Nuts and Seeds

Walnuts, almonds, flaxseeds, and chia seeds provide plant-based omega-3 (ALA), vitamin E, magnesium, and fibre — all of which contribute to lower inflammatory markers. Regular nut consumption is consistently associated with lower CRP and reduced cardiovascular risk in large epidemiological studies.

Legumes

Beans, lentils, chickpeas, and other legumes are high in fibre, plant protein, and polyphenols. Their fermentation in the gut produces short-chain fatty acids (particularly butyrate) that directly reduce gut and systemic inflammation. They’re also among the most consistent dietary features of long-lived Blue Zone populations.

Whole Grains

Oats, brown rice, quinoa, barley, rye, and buckwheat — minimally refined grains — provide fibre and nutrients that refined grains don’t. Refined grains (white bread, white rice, most commercial cereals) cause rapid blood sugar spikes that trigger inflammatory responses. Whole grains don’t. Read more about how dietary fibre supports digestion.

Herbs and Spices

Turmeric (curcumin), ginger, garlic, and cinnamon all have anti-inflammatory properties in laboratory research. The evidence for meaningful effects at typical dietary amounts is less robust than for the foods above, but using these generously adds flavour and likely some benefit. Turmeric is better absorbed with black pepper (piperine increases curcumin bioavailability by up to 2,000%).

Green Tea and Coffee

Both are associated with lower inflammatory markers in observational studies and contain polyphenols with antioxidant properties. Green tea contains EGCG; coffee contains chlorogenic acid. Two to four cups daily is where most population studies find benefit — more isn’t clearly better.

What to Eat Less Of

Ultra-Processed Foods

This is the single most impactful dietary change for reducing inflammation. Ultra-processed foods — packaged snacks, fast food, commercial baked goods, breakfast cereals, processed meats — contain industrial seed oils, refined starches, added sugars, artificial additives, and emulsifiers that promote gut permeability and systemic inflammation. A 2025 review found that ultra-processed food consumption was strongly associated with elevated inflammatory markers across multiple populations.

Refined Carbohydrates and Added Sugar

Sugar and refined starch cause rapid glucose spikes that trigger inflammatory cytokine release. Sugary drinks (including fruit juice in large quantities), white bread, white pasta, and most commercial cereals are the main sources. Reducing these doesn’t mean eliminating all carbohydrates — whole fruit, legumes, and whole grains are carbohydrates too and are anti-inflammatory. Unstable blood sugar also drives inflammation — see our guide on foods for blood sugar control.

Processed Meat

Bacon, sausages, hot dogs, deli meats, and other processed meats contain nitrates, advanced glycation end-products (AGEs), and saturated fat that promote inflammation. Occasional consumption is unlikely to matter much, but regular daily consumption is consistently associated with elevated inflammatory markers and higher chronic disease risk. For a full list of foods that cause inflammation, see our foods that cause inflammation guide.

Industrial Seed Oils in Excess

Soybean oil, corn oil, and other high-omega-6 refined vegetable oils — heavily used in processed foods and fried food — tip the omega-6 to omega-3 ratio in the wrong direction, promoting a more inflammatory environment. This doesn’t mean avoiding all vegetable oils — avocado oil and olive oil are fine. The issue is primarily the oils used in ultra-processed foods and deep frying.

Excess Alcohol

Heavy alcohol consumption is pro-inflammatory, increasing gut permeability and activating inflammatory pathways. Moderate consumption (particularly red wine in the context of an otherwise Mediterranean-style diet) shows more neutral or mixed effects in the research, but the overall trend from recent studies suggests minimising alcohol is better for inflammation.

The Practical Pattern

You don’t need to track every nutrient or follow strict rules. The anti-inflammatory pattern looks like this in practice:

Build meals around vegetables, legumes, and whole grains — these should take up most of the plate
Eat fatty fish two or more times per week
Use olive oil as the primary fat for cooking and dressing
Include a handful of nuts or seeds daily
Eat fresh fruit rather than drinking fruit juice
Minimise packaged and processed food — if a food has more than five ingredients and you can’t picture the original ingredients, eat it rarely
Cook from whole ingredients most of the time

This pattern also aligns with what research shows about foods that support healthy aging more broadly.

Frequently Asked Questions

What is the best anti-inflammatory diet?

The Mediterranean diet has the strongest and most consistent evidence for reducing inflammatory markers. It’s built around vegetables, fruits, legumes, whole grains, olive oil, nuts, and fatty fish — with minimal processed food and red meat. Other plant-forward patterns like the DASH diet and plant-based diets also show anti-inflammatory effects.

What foods cause the most inflammation?

Ultra-processed foods, refined carbohydrates and added sugar, processed meats, industrial seed oils in excess, and heavy alcohol consumption are the most consistently pro-inflammatory dietary factors. These are the foods to reduce first.

Can diet reduce existing inflammation?

Yes — dietary changes can measurably reduce CRP, IL-6, and other inflammatory markers within weeks. The effect is strongest in people with high baseline inflammatory markers (overweight, metabolically unhealthy, eating a poor diet). In already-healthy people, the room for improvement is smaller.

Is turmeric anti-inflammatory?

Curcumin, the active compound in turmeric, has well-documented anti-inflammatory properties in laboratory research. The clinical evidence at dietary amounts is more modest — cooking with turmeric regularly likely has some benefit, but it’s not a substitute for the broader dietary pattern. Curcumin supplements at higher doses have more clinical evidence but variable bioavailability.

How long does it take for an anti-inflammatory diet to work?

Measurable reductions in inflammatory markers typically appear within 4–8 weeks of consistent dietary change. Symptoms related to inflammation (joint pain, fatigue, digestive issues) may improve within 2–4 weeks for some people, though this varies significantly by individual and condition.

The Bottom Line

An anti-inflammatory diet is simply a pattern of eating that emphasises whole plant foods, fatty fish, and olive oil while minimising ultra-processed foods, refined carbohydrates, and processed meat. It doesn’t require expensive supplements, exotic ingredients, or strict restriction. The Mediterranean diet is the closest thing to an evidence-based anti-inflammatory template, and decades of research support it as the most protective dietary pattern against chronic disease.

Anti-Inflammatory Diet: What to Eat, What to Avoid, and What the Evidence Shows

What Is an Anti-Inflammatory Diet?