Anti-Inflammatory Diet
An anti-inflammatory diet isn't a rigid meal plan, it's an approach to eating that prioritises whole, minimally processed foods, shown to reduce inflammation in the body, while limiting those that may promote it. It focuses on nutrient-rich ingredients like vegetables, fruits, healthy fats, wholegrains and oily fish. The science is solid, and the benefits are increasingly well-documented.
Many people are drawn to this pattern because it feels approachable and flexible while supporting overall wellbeing. The aim is not to eliminate inflammation (which is a normal, protective process) but to create an environment that supports steady energy, digestion and long-term health.
What is the anti-inflammatory diet?
The anti-inflammatory diet is based on the idea that the foods we eat can either increase or decrease inflammation in our bodies. Unlike fad diets that focus purely on weight loss, this approach is rooted in how our food choices affect our immune system and internal environment.
The diet emphasises whole, nutrient-dense foods, rich in antioxidants, phytonutrients, and omega-3 fatty acids. All ingredients naturally found in plants and certain fish. It's less about restriction and more about abundance: adding in colourful vegetables, fruits, whole grains, legumes, nuts, seeds, herbs and spices olive oil, and fatty fish. At the same time, it encourages limiting foods that research suggests may drive inflammation, such as ultra-processed foods, refined carbohydrates, excess red and processed meat, and high-sugar items.
What makes this different from other diets is that it's backed by genuine biological mechanisms. Chronic, low-grade inflammation is now understood to underlie many modern health conditions, from cardiovascular disease and type 2 diabetes to autoimmune conditions and even mood changes.
Core Principles
The foundation of an anti-inflammatory approach rests on several key principles:
Eat the rainbow - different coloured plants contain different protective compounds. Red tomatoes contain lycopene, orange peppers contain beta-carotene, leafy greens contain lutein - collectively, these compounds work as antioxidants and anti-inflammatory agents in your body.
Prioritise whole grains - rather than refined white bread and pasta, whole grains like oats, brown rice, quinoa, and barley come with their fibre intact, which supports both gut health and steady blood sugar - both of which influence inflammation.
Include healthy fats - omega-3 fatty acids from fatty fish (salmon, mackerel, sardines, herring and anchovies), flaxseeds, chia seeds, and walnuts actively reduce inflammatory markers. Olive oil, rich in polyphenols, has similar effects.
Choose legumes - beans, lentils, and chickpeas are packed with fibre and plant-based protein, and they feed beneficial gut bacteria that produce compounds with anti-inflammatory effects.
Limit pro-inflammatory foods - ultra-processed foods, refined sugars, excessive red meat (especially processed varieties), and alcohol in large amounts are associated with higher inflammatory markers.
Support your gut - foods rich in fibre, fermented foods like yoghurt and kefir, and a variety of plant foods all support a diverse gut microbiome, which is increasingly understood as central to managing inflammation.
This pattern can be adapted to different cultures, cuisines and dietary preferences.
What the evidence says
The research supporting anti-inflammatory eating is substantial. It's been shown that those following anti-inflammatory dietary patterns had significantly lower levels of inflammation compared to those eating a typical Western diet.
Research on cardiovascular disease specifically shows promise. Anti-inflammatory dietary patterns were shown to lead to lower blood pressure, lower LDL ('bad') cholesterol, and lower inflammatory markers. For people at risk of cardiovascular disease, these changes translate to meaningful risk reduction.
The evidence isn't just about disease prevention either. Many people report better energy, clearer skin, improved digestion, weight loss and steadier moods when they shift toward anti-inflammatory eating - changes that reflect reduced systemic inflammation.
These benefits come from the overall pattern, rather than any single food or supplement.
It’s important to remember though that inflammation is a complex process influenced by sleep, stress, movement and environment as well as diet. And some online versions of the anti-inflammatory diet oversimplify inflammation into 'good' vs 'bad' foods, which is not supported by evidence.
When can an anti-inflammatory diet be helpful?
An anti-inflammatory approach may be particularly supportive if you experience:
Persistent fatigue or low energy which may reflect underlying inflammation rather than a simple calorie issue.
Chronic digestive discomfort - bloating, irregular bowel movements, or sensitivity that doesn't fit a clear IBS or FODMAP pattern.
Skin concerns like acne, eczema, or rosacea, which often have an inflammatory component.
Joint stiffness or muscle soreness that isn't directly related to exercise.
Mood changes or brain fog, both linked to inflammatory signalling in the brain.
Recovery from illness or injury, when an anti-inflammatory approach can support your body's healing processes.
A family history of cardiovascular disease, diabetes, or autoimmune conditions, where addressing inflammation early is protective.
It's also a sensible foundational approach for anyone looking to move away from an ultra-processed diet toward more whole foods - no matter what other health goals you have. For many, the appeal lies in adding nourishing foods rather than restricting.
Is there any need for caution with an anti-inflammatory diet?
While an anti-inflammatory diet is generally well-tolerated, a few things deserve attention. Firstly individual tolerance can vary. Those with sensitive digestive systems may find that high-fibre foods (beans, lentils, broccoli, onions and cauliflower for example) can intially cause bloating, or worsen existing symptoms. Alongside this, if you are reducing red meat significantly then you need to ensure you are still getting iron, B12 and zinc from other sources (primarily legumes, seeds, fish and eggs).
Some anti-inflammatory staples (fresh produce, nuts, quality fish) can be costly. Working with what's available and affordable in your area is perfectly fine. Frozen vegetables are equally nutrient-dense and often cheaper than fresh.
A nutritional therapy perspective - why this works
From a nutritional therapy standpoint, anti-inflammatory eating addresses one of the most common underlying drivers of modern symptoms: chronic, low-grade inflammation. Those experiencing fatigue, skin issues, digestive problems, or mood changes, often have an over-active inflammatory response. This is not because they're sick, but because their daily food choices are inadvertently fuelling it.
What makes this dietary approach powerful is that it works on multiple levels simultaneously. The polyphenols and antioxidants in colourful plant foods directly calm inflammatory signalling. The fibre feeds beneficial gut bacteria that produce short-chain fatty acids, which have anti-inflammatory effects throughout the body. The omega-3 fats literally change the composition of cell membranes, reducing the likelihood of inflammatory cascades.
Beyond individual foods, the pattern of eating matters. When meals include protein, fibre, and healthy fat, blood sugar stays stable. And unstable blood sugar is a significant driver of inflammation. When you're eating whole foods instead of ultra-processed ones, you're also reducing the intake of refined seed oils, excess sugar, and additives that may contribute to inflammation.
The reason many people feel better relatively quickly on an anti-inflammatory approach isn't magic. It's because you're removing a daily inflammatory load and giving your body the nutrients it needs to manage inflammation naturally.
The ease of this way of eating makes it simple to incorporate. It's flexible, not restrictive, and can be adapted to a range of culinary styles. Rather than aiming for an idealised version, most people benefit from gradually incorporating more plants, healthy fats and whole foods into meals they already enjoy.
Let's talk
It’s common to look into anti-inflammatory diets when dealing with bloating, low energy, joint discomfort or skin flare-ups. If these symptoms keep returning and you’re unsure which factors are playing a role, personalised support can help you understand your unique drivers rather than relying on generalised diet advice.
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