What Is Inflammation and Why Does It Matter

Inflammation is the body’s response to an injury or threat that it feels it needs to be protected from. ^[1] Professional CCM. inflammation. Cleveland Clinic. Published July 3, 2025. There are different kinds of inflammation, and these types include:

• Acute: The body’s response to a sudden illness or injury that is short-term. This is a positive response, so the body can fight against what it needs to and heal.
• Chronic: A long-term response of low-grade inflammation that can be harmful to the body. ^[1] Professional CCM. inflammation. Cleveland Clinic. Published July 3, 2025. Over time, this kind of inflammation can lead to damage to the tissues and/or joints.

It is important to try to stay ahead of chronic inflammation as it is tied to several disease states. Some of these include: ^[2] Pahwa R, Goyal A, Jialal I. Chronic inflammation. StatPearls - NCBI Bookshelf. Published August 7, 2023. https://www.ncbi.nlm.nih.gov/books/NBK493173/

• Heart disease: Cardiovascular disease accounts for one out of every three deaths in the United States.
• Type 2 diabetes: Diabetes affects more than 30 million people in the U.S. and is considered the seventh leading cause of death.
• Alzheimer’s: Chronic, low-grade inflammation has been linked to cognitive decline and dementia in older people.
• Autoimmune conditions: Inflammation has been linked to several autoimmune conditions, such as arthritis.
• Depression: Symptoms of chronic inflammation can include depression, anxiety, and other mood disorders.
• Cancer: Inflammation has been linked to several cancers, including kidney, prostate, ovarian, pancreatic, lung, and colorectal.

The good news is that diet is something most people can control and/or optimize to help reduce inflammation. Diet can influence inflammatory biomarkers like C-reactive protein (CRP), tumor necrosis factor-alpha (TNF-alpha), and interleukin-6 (IL-6).

Anti-inflammatory foods help boost the body with distinct vitamins and minerals that reduce overall inflammation and improve biomarkers. Foods like whole grains, nuts and seeds, and some spices have all been shown to have beneficial effects on lowering CRP, TNF-alpha, and IL-6 levels. ^[3] Yu X, Pu H, Voss M. Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. British Journal of Nutrition. 2024;132(7):898-918. doi:10.1017/s0007114524001405

What Is the Anti-Inflammatory Diet?

An anti-inflammatory way of eating is less about a diet and more about a flexible pattern of eating. Focusing on anti-inflammatory foods includes prioritizing fruits and vegetables, omega-3 fats (those found in fatty fish), healthy fats (like those that come from nuts, seeds, and avocado), and including polyphenols (through including foods like berries, dark chocolate, and soybeans). ^[4] Harvard Health. Quick-start guide to an anti‑inflammation diet. Harvard Health. Published April 15, 2023.

This type of diet is easy to begin to follow because it focuses more on foods that you can add in, rather than omitting or limiting foods. It emphasizes plant-forward meals, healthy fats, whole grains, herbs, and lean proteins. Fortunately, there's no downside to beginning to incorporate these kinds of foods into your diet.

Anti-inflammatory diet foods also align closely with the Mediterranean diet. The Mediterranean diet is a type of anti-inflammatory diet that also focuses on fruits, veggies, nuts, seeds, whole grains, fish, and olive oil. ^[5] Harvard Health. The best anti-inflammatory diets. Harvard Health. Published October 21, 2020. It is mostly called “Mediterranean” because it is often followed by those who live in countries around the Mediterranean Sea. Both diets emphasize eating foods rich in omega-3 fatty acids, polyphenols, fiber, and antioxidants.

Foods to Eat on an Anti-inflammatory Diet

If you are thinking about beginning an anti-inflammatory diet, there are core food groups to focus on. These include: ^[4] Harvard Health. Quick-start guide to an anti‑inflammation diet. Harvard Health. Published April 15, 2023. , ^[6] Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory action of green tea. Anti-Inflammatory & Anti-Allergy Agents in Medicinal Chemistry. 2016;15(2):74-90. doi:10.2174/1871523015666160915154443 , ^[7] Paul AK, Lim CL, Apu MdAI, et al. Are Fermented Foods Effective against Inflammatory Diseases? International Journal of Environmental Research and Public Health. 2023;20(3):2481. doi:10.3390/ijerph20032481

Fatty fish

Focusing on fatty fish like salmon, mackerel, anchovies, sardines, and herring can provide the body with a rich source of omega-3 fatty acids that help reduce inflammation. If you want to include more fish in your diet, start by having a salmon stir-fry with mixed veggies and brown rice.

Leafy greens

Including greens like spinach, kale, and romaine can give the body several vitamins, antioxidants, and fiber that help reduce inflammation. If you want to incorporate more greens into your diet, try scrambling some spinach into eggs in the morning.

Berries

Including berries like blackberries, blueberries, and raspberries can provide the body with a rich source of polyphenols that help lower inflammation. If you want to incorporate more berries into your diet, try making a smoothie with berries, Greek yogurt, nut butter, and milk.

Olive oil

Olive oil is a great monounsaturated fat that also has oleocanthal, a phenol found in olive oil that helps reduce inflammation. If you want to incorporate more olive oil into your diet, try using it in your cooking or salad dressing.

Nuts and seeds

Nuts and seeds like almonds, Brazil nuts, pistachios, chia seeds, flax seeds, and hemp seeds can provide rich sources of fiber, magnesium, and healthy fats that help reduce inflammation. If you want to incorporate more nuts into your diet, try snacking on some trail mix or spreading some almond butter on toast.

Whole grains:

Including slow-digesting grains like oats and quinoa can provide the body with a low glycemic carbohydrate that is rich in fiber and can aid in reducing inflammation. If you want to incorporate more whole grains into your diet, try mixing a scoop of quinoa into a salad or having oatmeal in the morning.

Turmeric and ginger

Including spices like turmeric and ginger can provide the body with bioactive inflammatory compounds. If you want to incorporate more spices into your diet, try looking up recipes that include turmeric and ginger. These spices could mix easily into a savory cornbread muffin or mixed into some gingersnap cookies.

Green tea

Certain teas like green tea contain epigallocatechin-3-gallate (EGCG), which has been shown to have some anti-inflammatory properties. If you want to incorporate more green tea into your diet, try sipping on some during the afternoon with a little honey mixed in.

Fermented foods

Yogurt, kimchi, pickles, and sauerkraut can help reduce inflammation by supporting gut health. If you want to incorporate more fermented foods into your diet, try making a parfait with Greek yogurt and berries.

Foods to Avoid or Limit

If you want to adopt a more anti-inflammatory way of eating, there are certain foods to avoid for inflammation. Some more pro-inflammatory foods include: ^[4] Harvard Health. Quick-start guide to an anti‑inflammation diet. Harvard Health. Published April 15, 2023. , ^[8] Tharmalingam J, Gangadaran P, Rajendran RL, Ahn BC. Impact of alcohol on inflammation, immunity, infections, and extracellular vesicles in pathogenesis. Cureus. Published online March 25, 2024. doi:10.7759/cureus.56923 , ^[9] Clinic C. 5 types of foods that cause inflammation. Cleveland Clinic. Published April 29, 2024.

• Refined carbs: Foods like white flour breads and pastries can be pro-inflammatory for some people.
• Added sugars: Foods with too much added sugar can be pro-inflammatory for some people. These are foods like sodas, candies, or sweetened cereals.
• Processed meats: Foods like hot dogs, bacon, and deli meats can have added ingredients that increase inflammation for some people.
• Trans fats: Foods that include partially hydrogenated oils and margarine can be pro-inflammatory for some people.
• Fried foods: Foods like French fries, fried chicken, or deep-fried vegetables can contain several ingredients that can be pro-inflammatory for some people.
• Alcohol: Alcohol consumption in excess can be pro-inflammatory for some people.
• Ultra-processed foods: Foods that have additives, preservatives, or artificial sweeteners may be pro-inflammatory for some people.

While these foods, when consumed in larger quantities, can increase inflammation for some people, you can still have some of these foods occasionally. It is all about having these foods sparingly or in moderation.

Sample Anti-Inflammatory Meal Tips

If you are ready to adopt a more anti-inflammatory food plan, try some of these meal and snack ideas:

• Breakfast: oatmeal with berries, ground flaxseed, cinnamon, and walnuts
• Snack: trail mix with dark chocolate chips
• Lunch: a bowl with wild rice, greens, salmon, and drizzled with an olive oil-based sauce or dressing
• Snack: whole-grain toast with almond butter and banana
• Dinner: tacos with shrimp, bell peppers, lettuce, avocado, and a side of beans

Try using herbs and spices in your cooking daily and eating colorful veggies with every meal, or whenever you can. Using the “eat the rainbow” slogan can be helpful, as more colors equal more antioxidants.

Conclusion

Overall, aiming for a more anti-inflammatory way of eating is health-promoting. When considering how to reduce inflammation with diet, focus on adding nutrient-rich, healing foods one at a time. Adopting this eating routine is less about restriction and more about what you can add in. Small, daily changes add up over time to significant improvements.