Anti-Inflammatory Diet: What It Is and How It Helps

Following an anti-inflammatory diet can help reduce chronic inflammation in the body, which is linked to many health conditions such as diabetes, heart disease, obesity, arthritis, and certain types of cancer. According to Crystal Bashi, a nutritionist with a certificate in sports nutrition from the Olympic Games and a food services consultant, the key features of an anti-inflammatory diet include the following:

What is an Anti-Inflammatory Diet?

Some foods contain compounds that can trigger or worsen inflammation, such as sugary or highly processed foods. In contrast, whole and fresh foods are less likely to have this effect.

An anti-inflammatory diet emphasizes:

• Fresh fruits and vegetables

• Plant-based foods rich in antioxidants

• Foods high in omega-3 fatty acids, like fatty fish

It avoids:

• Foods that increase free radicals, such as repeatedly heated oils

• Highly processed foods with chemical additives

Why this matters: Free radicals are byproducts of normal bodily processes like metabolism, but external factors such as stress or smoking can increase them. Excess free radicals can damage cells, contribute to inflammation, and increase disease risk.

Benefits of an Anti-Inflammatory Diet

• Reduces chronic inflammation associated with diabetes, heart disease, arthritis, and some cancers

• Encourages consumption of nutrient-dense foods such as:

  • Fruits like berries, cherries, and pomegranate

  • Leafy greens like spinach and kale

  • Healthy fats like olive oil and avocado

  • Fatty fish (salmon, sardines)

  • Nuts, seeds, and whole grains (oats, quinoa)

  • Green tea and natural herbs

• Limits foods that trigger inflammation:

  • Added sugars

  • Hydrogenated oils (corn and soybean oil)

  • Refined carbs (white bread, pastries)

  • Processed meats (sausages, deli meats)

  • Fried foods

• Supports long-term health by reducing oxidative stress and boosting the immune system

• Flexible and sustainable as a long-term lifestyle, not just a short-term diet

Examples of Anti-Inflammatory Diets

• Mediterranean Diet

• DASH Diet (Dietary Approaches to Stop Hypertension)

Both focus on:

• Avoiding processed foods, white sugar, white flour, unhealthy trans fats, and sugary drinks

• Emphasizing high-fiber, antioxidant-rich foods: fruits, vegetables, whole grains (oats, bulgur, whole wheat), and spices

• Using anti-inflammatory spices like cinnamon, ginger, turmeric, and anise

Foods That Fight Inflammation

• Fruits and Vegetables: berries, citrus, kale, broccoli, spinach, carrots, beets

• Healthy Fats (Omega-3): extra virgin olive oil, avocado, nuts (almonds, walnuts), fatty fish (salmon, sardines, mackerel)

• Whole Grains: oats, brown rice, quinoa, barley

• Legumes: lentils, beans, chickpeas

• Herbs and Spices: turmeric, black pepper, ginger, garlic

• Green Tea: rich in antioxidants and anti-inflammatory properties

Foods to Limit or Avoid

• White sugar and sweetened beverages

• White flour and processed bread

• Fried foods and trans fats

• Processed meats like sausages and hot dogs

• Hydrogenated vegetable oils (corn oil, soybean oil)

• Carbonated soft drinks

Sample One-Day Anti-Inflammatory Meal Plan

• Breakfast: Oatmeal with plant-based milk, berries, nuts, and a sprinkle of cinnamon

• Snack: Apple with 1 tsp almond butter

• Lunch: Grilled salmon, brown rice or quinoa, green salad with olive oil and lemon

• Snack: Green tea with a piece of dark chocolate (70%+)

• Dinner: Lentil or vegetable soup, avocado slices, whole grain bread

• Additional Tips:

  • Drink enough water

  • Reduce stress and prioritize quality sleep (poor sleep increases inflammation)

  • Exercise regularly

Final Note

Inflammation is part of the body’s healing process and can help protect against harm. However, chronic inflammation may lead to serious diseases. An anti-inflammatory diet is a long-term, health-focused approach that emphasizes fresh, nutrient-rich foods, reduces inflammation, and supports overall immunity and disease prevention, rather than just focusing on weight loss.