The Ultimate Guide to an Anti-Inflammatory Diet

An anti-inflammatory diet is a healthy eating pattern emphasizing whole foods (naturally, minimally processed or unprocessed foods) and plant foods to reduce inflammation. Eating more antioxidant-rich plant foods and omega-3 fatty acids may lower your inflammation and risk of chronic diseases.

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Benefits of an Anti-Inflammatory Diet

Benefits of an anti-inflammatory diet include the following:

The following contribute to the health benefits of an anti-inflammatory diet:

Foods containing these components reduce damaging molecules in your body, which, in turn, reduces your disease risk. 

Anti-Inflammatory Diet Foods to Limit or Avoid

Tips to Start an Anti-Inflammatory Diet

• Start gradually: Begin by adding an extra serving of vegetables to your dinner, replacing red meat with fatty fish at one meal, or using whole grains instead of refined grains. 
• Plan balanced meals: Follow the plate method by filling half your plate with non-starchy vegetables, one-fourth with protein, and one-fourth with starchy vegetables or whole grains.
• Include healthy fats: Focus on increasing your intake of omega-3 fatty acids from food sources such as fatty fish (salmon, sardines), flaxseed, and walnuts.
• Make healthy swaps: Replace refined grains with whole grains, processed snacks with nuts or fruit, and butter with olive oil. Choose sparkling water with lemon or unsweetened tea instead of sugar-sweetened beverages.
• Use herbs and spices: Flavor food with fresh or dried herbs and spices instead of salt and sugar. Some herbs and spices, like garlic, may also help reduce inflammation.
• Stay hydrated: Drink sufficient water. The Institute of Medicine (IOM) recommends 11.5 cups of water per day for women and 15.5 cups for men.
• Avoid excess alcohol: Avoid excess alcohol (more than one standard drink for females and two for males per day).

Meal Ideas for an Anti-Inflammatory Diet

An anti-inflammatory diet focuses on an overall healthy, balanced diet, prioritizing whole, plant-based foods.

Breakfast

• Chia seed pudding with berries and almonds
• Oatmeal with berries and walnuts
• Smoothie with spinach or kale, frozen mango or pineapple, ginger, ground flaxseeds, and unsweetened soy milk 
• Whole-grain avocado toast with smoked salmon and egg

Lunch

• Quinoa bowl with roasted vegetables and chickpeas
• Tuna sandwich on whole grain bread with lettuce, sprouts, cucumbers, and tomatoes
• Whole-grain pasta primavera with sautéed vegetables and white beans
• Lettuce wraps with smoked trout, cucumbers, and fresh herbs
• Sliced tofu sandwich with vegetables on whole-grain toast

Dinner

• Baked salmon with sweet potato and garlic broccoli
• Cod with ratatouille vegetables and brown rice
• Stir-fried tofu and vegetables with ginger over brown rice
• Turmeric-roasted cauliflower steaks with white beans and tomatoes

Snacks

• Dark chocolate (70% or higher) with almonds
• Low-fat yogurt with fruit and cinnamon
• Mixed berries with nuts
• Roasted chickpeas with turmeric
• Vegetables with hummus dip

What to Ask a Provider Before Starting

Before starting an anti-inflammatory diet, be sure to speak with your healthcare provider:

• Will it be safe for me?
• Could any foods or spices interact with my medications?
• How can I ensure I meet energy and nutritional requirements on an anti-inflammatory diet?
• Is this diet appropriate for my health conditions?

A registered dietitian nutritionist can work with you to develop an anti-inflammatory diet specific to your health history, goals, lifestyle, and preferences. Ask your healthcare provider for a referral.

Key Takeaways

• What it does: The anti-inflammatory diet, a healthy, balanced eating pattern, may reduce inflammation and chronic disease risk.
• What to minimize: Minimize red meat, fried foods, alcohol, added sugar, and highly processed foods with an anti-inflammatory diet.
• What to prioritize: Prioritize vegetables, fruits, nuts, seeds, fish, legumes, and olive oil.