What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet focuses on foods that help calm cellular inflammation, a central factor in the development of many chronic diseases. Nutrients such as antioxidants, essential fatty acids, and flavonols influence the body’s inflammatory pathways and may significantly reduce the risk of heart disease, diabetes, and certain cancers.¹Cassidy A, Rogers G, Peterson JJ, Dwyer JT, Lin H, Jacques PF. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. Am J Clin Nutr. 2015;102(1):172‐181. https://doi.org/10.3945/ajcn.115.108555^,2Azab A, Nassar A, Azab AN. Anti-inflammatory activity of natural products. Molecules. 2016 Oct 1;21(10):1321. https://doi.org/10.3390/molecules21101321

When fueled by a poor diet and lack of physical activity, the body can enter a state of persistent, low-grade inflammation. This response mimics the release of the same inflammatory chemicals normally triggered by injury, infection, or illness. While these mediators play a vital role in healing, chronic activation without a true threat can cause them to accumulate, damaging healthy cells, tissues, and organs over time.

The goal of an anti-inflammatory diet is to lower these harmful inflammatory markers and support overall health. It does this by flooding the body with protective compounds that work synergistically to reduce inflammation and optimize natural defenses.

What does an anti-inflammatory diet look like?

Take a look at the anti-inflammatory food pyramid.

This eating plan, originally developed by Dr. Andrew Weil and adapted over time with new research, focuses on whole, nutrient-dense foods that help the body curb chronic inflammation.

At the base of the pyramid

You’ll find an abundance of colorful, fresh vegetables and fruits. These should make up the largest part of your daily diet:

• Dark leafy greens like spinach and kale
• Bright bell peppers (red, orange, green)
• Cruciferous veggies like broccoli, cauliflower, Brussels sprouts, and cabbage
• Deeply pigmented foods like blueberries, blackberries, eggplant, cherries, beets, and purple cabbage
• Squash varieties for added fiber and phytonutrients

Whole grains and legumes

Whole grains like quinoa, farro, brown rice, and oats, along with beans and lentils, provide steady energy and fiber that support gut health and help regulate inflammation.

Healthy fats and clean proteins

• Nuts, seeds, and extra-virgin olive oil are rich in omega–3 fatty acids and antioxidants
• Cold-water fish like salmon, sardines, and mackerel offer anti-inflammatory omega–3s
• Protein-rich soy (like tofu and edamame) supports heart health³Ramdath DD, Padhi EM, Sarfaraz S, Renwick S, Duncan AM. Beyond the cholesterol-lowering effect of soy protein: a review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017;9(4):324. https://doi.org/10.3390/nu9040324
• Asian mushrooms (shiitake, maitake, enoki) offer immune-boosting and anti-inflammatory compounds⁴Elsayed EA, El Enshasy H, Wadaan MA, Aziz R. Mushrooms: a potential natural source of anti-inflammatory compounds for medical applications. Mediators Inflamm. 2014;2014:805841. https://doi.org/10.1155/2014/805841

Higher up the pyramid

Foods to eat in moderation, like eggs, yogurt, cheese, and lean poultry, provide valuable nutrients like protein, calcium, and choline.

Herbs, spices, and extras

Spices such as turmeric, ginger, cinnamon, garlic, and rosemary have powerful anti-inflammatory properties. Use them generously in daily cooking.

Fighting inflammation with food

Ongoing research continues to confirm that chronic low-grade inflammation plays a role in the development of many serious diseases. But food is one of the most powerful tools we have to fight back. Build your plates with intention, color, variety, and flavor to support long-term health and wellness.

Footnotes

• 1
  Cassidy A, Rogers G, Peterson JJ, Dwyer JT, Lin H, Jacques PF. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. Am J Clin Nutr. 2015;102(1):172‐181. https://doi.org/10.3945/ajcn.115.108555
• 2
  Azab A, Nassar A, Azab AN. Anti-inflammatory activity of natural products. Molecules. 2016 Oct 1;21(10):1321. https://doi.org/10.3390/molecules21101321
• 3
  Ramdath DD, Padhi EM, Sarfaraz S, Renwick S, Duncan AM. Beyond the cholesterol-lowering effect of soy protein: a review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017;9(4):324. https://doi.org/10.3390/nu9040324
• 4
  Elsayed EA, El Enshasy H, Wadaan MA, Aziz R. Mushrooms: a potential natural source of anti-inflammatory compounds for medical applications. Mediators Inflamm. 2014;2014:805841. https://doi.org/10.1155/2014/805841