Doctors have known for years that the foods you eat can have an impact on your overall health and well-being. But lately there has been a lot of talk about the advantages of following an anti-inflammatory diet to try to reduce inflammation in your body—and reduce your risk of developing certain health conditions and diseases.
“There is no official recommendation about following an anti-inflammatory diet, but it is generally believed to be beneficial to health,” says Jessica Cording, MS, RD, author of The little book of game changers. It’s not just about preventing health problems: Some people with chronic health problems I swear by an anti-inflammatory diet plan to help control her symptoms.
Of course, the term “anti-inflammatory diet” is a bit broad and it’s hard to know in advance what exactly it implies. We spoke with nutritionists to better understand what exactly an anti-inflammatory diet is and what foods you can and can’t eat after the regimen. Plus, if you think this diet is for you, we’re even serving a anti-inflammatory sample menu to help you get started.
What is an anti-inflammatory diet?
While you can’t control all inflammation in your body, there has been some research that suggests eating certain foods can help reduce inflammation In your body. That’s where the anti-inflammatory diet comes in. “An anti-inflammatory diet is the selection of foods that reduce the chronic inflammatory response while providing the building blocks for anti-inflammatory pathways to use,” says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. “Some human research has shown that a structured diet to do this helps reduce the impact of diabetes mellitus, coronary artery disease and asthma.”
“An anti-inflammatory diet is typically high in whole foods, with a particular focus on whole plant foods due to their high-nutrient, low-calorie profile,” says Kristi Artz, MD, medical director of Lifestyle Medicine at SpectrumHealth. “Whole plant foods provide important micronutrients and healthy omega fats that are essential for reduce inflammation.”
While an anti-inflammatory diet encourages certain foods, it’s not overly restrictive. “An anti-inflammatory diet isn’t really a diet at all in the clinical sense, but rather an eating style,” says Beth Warren, RD, founder of Beth Warren Nutrition and author of Secrets of a kosher girl. “It’s one of the best ways to reduce chronic inflammation.”
When your immune system is activated, it triggers a process called inflammation, explains Cording. That can be caused by a host of different things, including viruses, allergens, chemicals, and even your own bodily processes, in the case of autoimmune disorders.
Inflammation that occurs here and there is important to protect your health, but when it’s constant, it increases your risk of developing a number of serious health conditions, including diabetesarthritis, cancer and depression, says Cording.
What foods can you eat on an anti-inflammatory diet?
In general, foods that are generally considered “healthy” make the cut. Keri Gans, MS, RD, author of The small change diet, recommends:
- fruit
- Vegetables
- Oily fish like salmon
- Walnuts
- Seeds
- vegetables
- Whole grains (100% fiber-rich whole grains)
“One of the fundamental principles of any anti-inflammatory diet is [a] balance of good fats,” says Keatley. That means doing everything you can to eat omega-3 fatty acids and cutting out as many sources of trans fatty acids, which are typically found in fried foods, as possible, she says.
Adding more prebiotics, probiotics, and spices like turmeric, black pepper, and ginger can also be helpful, says Keatley. Even when you eat can play a role. “Avoid a large spike in insulin [a hormone that helps regulate blood sugar] you need to keep that in mind when creating an anti-inflammatory diet, which means smaller meals more often,” he says. “Six small meals a day should be the goal.”
What foods should you avoid on an anti-inflammatory diet?
Cording recommends avoiding these foods with an anti-inflammatory diet:
- Refined carbohydrates like white bread, pastries, and chips
- Fried food
- Sugary drinks
- Red meat
- processed meats
- excess alcohol
“For some people, they may need to go one step further and avoid nightshade vegetables like tomatoes, eggplants, bell peppers and potatoes, as they cause flare-ups in some people,” says Gans.
Who should consider following an anti-inflammatory diet?
Nutritionists say that an anti-inflammatory diet may be a good option for many people. “Everyone can benefit from adopting a dietary pattern high in whole foods, mostly vegetables, and low in ultra-processed convenience foods,” says Dr. Artz. “Ultra-processed foods cause inflammation and the development of chronic diseases, so avoiding these foods benefits everyone.”
People with autoimmune diseases, arthritis, athletes “and anyone who wants a structured diet” can also benefit, says Keatley.
In general, Gans says, “there’s really no downside” to following an anti-inflammatory diet. So if you’re looking for a way to reduce inflammation in your body or are just curious, there’s no reason not to give it a try.
Sample anti-inflammatory diet menu
Do you want a sample menu to get started? Gans suggests:
Breakfast
Bowl of oatmeal with sliced strawberries, chia seeds, and natural peanut butter mixed in.
Lunch
Tomato, avocado, chickpea and salmon salad sautéed with olive oil and balsamic vinegar.
Snack
Portion of unsalted almonds with a small orange.
Dinner
Grilled chicken with sauteed spinach and sweet potato.
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