An anti-inflammatory diet is a way of eating that focuses on reducing chronic inflammation in the body, which is linked to a wide range of health issues, including heart disease, diabetes, arthritis, and some cancers. Inflammation is a natural immune response to injury or illness, but when it becomes chronic due to poor diet, stress, or environmental factors, it can damage healthy cells and tissues.

Respected health organizations, such as the Harvard T.H. Chan School of Public Health and the Arthritis Foundation, define an anti-inflammatory diet as one rich in whole, plant-based foods, healthy fats, and lean proteins, while minimizing processed foods and added sugars. According to the American Heart Association (AHA), this style of eating closely resembles the Mediterranean diet, which has been extensively studied for its anti-inflammatory effects such as lower risk of developing heart disease, Type 2 diabetes and cognitive decline.

Several chronic conditions may benefit from an anti-inflammatory diet. Individuals with autoimmune diseases (such as rheumatoid arthritis or lupus), type 2 diabetes, cardiovascular disease, and inflammatory bowel diseases (IBD) like Crohn’s or ulcerative colitis may experience symptom relief and improved quality of life. Emerging research also suggests potential benefits for mental health, including reduced symptoms of depression and anxiety, which are linked to chronic inflammation.

To follow an anti-inflammatory diet, key changes in eating patterns are recommended. The first step is to cut back on pro-inflammatory foods which include:

• Processed meats (like bacon, pepperoni or sausage)

• Refined carbohydrates (white bread, pastries, packaged crackers)

• Fried foods

• Sugar-sweetened beverages 

• Excessive alcohol

Instead, the diet should emphasize anti-inflammatory foods, such as:

• Colorful fruits and vegetables (especially berries, leafy greens, and tomatoes)

• Whole grains (like quinoa, brown rice, and oats)

• Fatty fish (like salmon and sardines, rich in omega-3 fatty acids)

• Nuts and seeds (especially walnuts, flaxseeds, and chia seeds)

• Olive oil and avocado

• Herbs and spices like turmeric, ginger, and garlic

Switching to an anti-inflammatory diet doesn’t require a complete lifestyle overhaul overnight. You can start to follow this eating pattern by starting with sugared beverages and swapping soda for water or adding a serving of vegetables to each meal, or replacing red meat with fish a few times a week. Over time, these small changes can significantly reduce inflammation and support long-term health.