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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Illustration by Zoe Hansen for Verywell Health
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
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Excessive alcohol (more than one standard drink for females and two for males per day)
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French fries and other fried foods
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Margarine, shortening, and lard
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Processed meats like hot dogs, sausage, and deli meat
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Red meat
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Refined carbohydrates like white bread, chips, and pastries
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Regular soda
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Sugar-sweetened beverages
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Syrups like maple, agave, and corn
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Dark chocolate
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Eggs
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Fatty fish like salmon, mackerel, tuna, sardines, anchovies, and herring
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Fermented foods
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Herbs and spices like garlic, ginger, and turmeric
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Leafy green vegetables like kale, spinach, and collards
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Legumes such as garbanzos, beans, lentils, and peas
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Low-fat dairy products
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Non-starchy vegetables, focusing on a variety of colors
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Nuts like walnuts
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Olive oil
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Plant-based protein sources, such as soy, nuts, seeds, and legumes
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Seeds such as chia, flax, hemp, pumpkin, and sunflower
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Whole grains
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.