Quick answer: An anti-inflammatory diet emphasizes whole, nutrient-dense foods, such as vegetables, fruits, quality protein, healthy fats, nuts and seeds, while limiting processed foods, refined carbohydrates, added sugars and industrial oils. The goal is to lower chronic low-grade inflammation, which is linked to many long-term health problems, and to support blood sugar balance and gut health.
Key takeaways
Short-term inflammation is a normal healing response, but low-grade inflammation that lingers for years is linked with many chronic health concerns.
An anti-inflammatory way of eating focuses on whole foods rich in antioxidants, fiber, healthy fats and phytonutrients, while cutting back on heavily processed foods.
Research links whole-food eating patterns with steadier blood sugar and lower inflammatory markers, and food is one of the most practical daily levers you have.
The basis of inflammation
Inflammation is the body’s natural way to fight infection and heal injuries. When it lingers at a low level for months or years, it is linked with heart disease, diabetes, joint problems and other chronic conditions.
Nutrients and their roles
This way of eating prioritizes antioxidants, vitamins, minerals, fiber, healthy fats and phytonutrients, while minimizing foods that can promote inflammation.
Potential benefits
Potential benefits include better insulin sensitivity, meaning steadier blood sugar, and lower inflammation, since research links whole-food diets to lower inflammatory markers. Gut health benefits too, because fiber-rich plants and fermented foods feed beneficial microbes, and fewer additives means less exposure to preservatives and artificial ingredients.
Key principles
Prioritize whole foods, as close to their natural state as possible, and focus on quality: antioxidants, healthy fats, vitamins and minerals. Eat a wide variety of plants, nuts, seeds and proteins.
Minimize triggers such as processed foods, refined carbs and sugar (see foods to avoid), and build your plate from foods to eat.
Healthy aging lens
Chronic low-grade inflammation, often called inflammaging, is thought to contribute to aging. Food is an important daily lever. See inflammaging.
What the research shows
Anti-inflammatory eating has been studied mostly as whole dietary patterns, such as Mediterranean and Paleolithic-style diets, rather than as a single named plan. These studies are among the strongest.
A Mediterranean-style pattern (Estruch 2018, PREDIMED randomized trial). 7,447 adults aged 55 to 80 at high cardiovascular risk in Spain followed a Mediterranean diet with extra olive oil, a Mediterranean diet with extra nuts, or a lower-fat control diet for a median of 4.8 years. Major cardiovascular events (heart attack, stroke or cardiovascular death) occurred in 3.8% of the olive oil group, 3.4% of the nut group and 4.4% of the control group, about 30% lower risk with either Mediterranean diet. A limitation is that the trial had to be re-analyzed in 2018 because some participants were not properly randomized; the results held after that correction.
Ultra-processed vs. unprocessed food (Hall 2019, inpatient randomized crossover trial). 20 adults lived at the NIH Clinical Center and ate an ultra-processed diet for 2 weeks and an unprocessed diet for 2 weeks, with meals matched for calories, sugar, fat, fiber and sodium and eaten as freely as they liked. On the ultra-processed diet they ate about 508 kcal more per day and gained 0.9 kg; on the unprocessed diet they lost 0.9 kg. A limitation is that it was a small, short study in a controlled setting, not real life.
Fiber and carbohydrate quality (Reynolds 2019, series of meta-analyses). Commissioned in part by the World Health Organization, this work combined 185 cohort studies and 58 clinical trials with 4,635 trial participants. People with the highest fiber intakes had 15% to 30% lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer than those with the lowest, and the greatest benefit was seen at 25 to 29 g of fiber a day. A limitation is that most of this evidence is observational, and it applies to the general population rather than people with existing chronic disease.
Strength of the evidence: Taken together, eating patterns built on whole, minimally processed foods, olive oil, nuts and fiber have the strongest support, while evidence for any single “anti-inflammatory” food is weaker.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Could an anti-inflammatory way of eating be a good fit for my health history?
Which anti-inflammatory principles would be easiest for me to start with?
How might anti-inflammatory eating need adjusting for my health conditions?
How would we tell whether this way of eating is helping me?
Frequently asked questions
What is an anti-inflammatory diet?
A whole-food eating pattern that limits processed foods and sugar to lower chronic inflammation.
Is it the same as Paleo?
It shares Paleo principles: whole foods, quality protein and fats, and fewer grains and processed foods.
What foods reduce inflammation?
Vegetables, fruits, fatty fish, olive oil, nuts, seeds, herbs and spices.
How soon will I notice changes?
It varies; many people notice changes within a few weeks.
Sources
- Furman D, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 2019. PMID: 31806905. https://pmc.ncbi.nlm.nih.gov/articles/PMC7147972/
- Neale EP, Batterham MJ, Tapsell LC. Consumption of a healthy dietary pattern results in significant reductions in C-reactive protein levels in adults: a meta-analysis. Nutr Res 2016. PMID: 27101757. https://pubmed.ncbi.nlm.nih.gov/27101757/
- Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell 2021. PMID: 34256014. https://pmc.ncbi.nlm.nih.gov/articles/PMC9020749/
- Franceschi C, et al. Inflammaging: a new immune-metabolic viewpoint for age-related diseases. Nat Rev Endocrinol 2018. PMID: 30046148. https://pubmed.ncbi.nlm.nih.gov/30046148/
- MedlinePlus: Nutrition
- MedlinePlus: Antioxidants
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med 2018. PMID: 29897866. https://pubmed.ncbi.nlm.nih.gov/29897866/
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pubmed.ncbi.nlm.nih.gov/31105044/
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019. PMID: 30638909. https://pubmed.ncbi.nlm.nih.gov/30638909/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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