If you have a condition that causes inflammation, it could be useful to change what you are eating.
While medication and other treatments are very important, many experts suggest that following an anti-inflammatory diet can help manage the symptoms.
While no miracle diet can cure a condition like rheumatoid arthritis, following an anti-inflammatory diet may help reduce the number of flare-ups or the pain they cause.
An anti-inflammatory diet is also a healthy way to eat, meaning you can reduce other health-related problems.
If you’re unsure about exactly how to start following an anti-inflammatory diet, this plan will walk you through everything you need to know.
Anti-Inflammatory Foods to Eat
Extra Virgin Olive Oil
Many studies have found that olive oil can help reduce the risk of diseases caused by inflammation like heart disease, cardiovascular disease, cancer and diabetes (1, 2, 3, 4, 5).
In a study that focused on the effects on the Mediterranean diet, people who consumed 1.7 ounces (50 ml) of olive oil per day had significantly reduced inflammatory markers. (6).
Another study gave older adults at risk of heart disease 60 ml a day of extra virgin olive oil alongside a Mediterranean diet. This group of people lowered their risk of a stroke or heart attack by 30% compared to people who followed a low-fat diet (9).
Bear in mind that extra virgin olive oil offers better anti-inflammatory benefits than refined olive oils (10). This is because refined olive oils are diluted with cheaper oils that aren’t as healthy.
Fatty Fish
Fatty fish contain lots of long-chain omega-3 fatty acids. These types of fatty acids help reduce inflammation.
Popular types of fatty fish include:
- Mackerel
- Herring
- Trout
- Salmon
- Tuna
Many studies have found that consuming these kinds of fatty acids can help metabolic syndrome, heart disease, diabetes, and kidney disease (11, 12, 13, 14, 15).
Studies have found that consuming salmon can help reduce C-Reactive Protein (CRP). (16, 17). A high level of CRP in the blood is a marker of inflammation.
Berries
Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease (18, 19, 20, 21, 22).
In a study looking at adults with excess weight, those who ate strawberries had lower levels of certain inflammatory markers associated with heart disease (23).
Many types of berries exist, but the most popular ones are:
- strawberries
- blueberries
- raspberries
- blackberries
Tomatoes
Tomatoes are an excellent source of lycopene, an antioxidant which may reduce inflammation (24, 25, 26, 27).
In fact, one study found that subjects that drunk tomato juice significantly lowered inflammatory markers in women with excess weight (29).
Tomatoes also contain lots of other nutrients and minerals important for health like vitamin C and potassium.
Vegetables
All kinds of fruits and vegetables can help reduce inflammation and leafy green vegetables, in particular, are very potent.
- Cruciferous vegetables (e.g broccoli, cauliflower, kale) have been linked with a lower risk of heart disease and cancer (28, 29). For example, broccoli contains a high concentration of the antioxidant sulforaphane, which helps reduce inflammatory markers like cytokines and NF-kB.
- Bell Peppers contain the antioxidant quercetin which has powerful anti-inflammatory effects (30, 31, 32).
- Mushrooms contain phenols and other antioxidants that are useful for protecting against anti-inflammatory markers (33, 34, 35).
- Avocadoes contain anti-inflammatory carotenoids and tocopherols. One study found when people ate a hamburger with avocado, inflammatory markers NF-kB and IL-6 were lower compared to those who ate just the hamburger (36).
Foods to Avoid to Lower Anti-Inflammatory Markers
These are foods you should generally avoid when trying to reduce anti-inflammatory markers.
By all means treat yourself occasionally – but don’t make a habit of eating these foods regularly:
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
Benefits of Following an Anti-Inflammatory Diet
Combining an anti-inflammatory diet with sufficient amounts of exercise and sleep can help with the following:
- Improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders
- Reduced risk of obesity, heart disease, diabetes, depression, cancer, and other diseases
- Reduction in inflammatory markers in your blood
- Better blood sugar, cholesterol, and triglyceride levels
What’s the Best Anti-Inflammatory Diet?
If you’re looking for an eating plan that closely follows the principles of an anti-inflammatory diet, the Mediterranean diet is considered one of the best.
It is high in the foods that help fight inflammatory markers such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.
Many credible organisations suggest following a Mediterranean diet to fight inflammation. These include:
It was ranked the number 1 diet according to the U.S. News & World Report.
In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce inflammation long-term and find a sustainable way of eating.
Studies have also shown that the Mediterranean diet reduces inflammatory markers such as CRP and IL-6 (37, 38, 39).
Anti-Inflammatory Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Breakfast Blues Porridge
Nutrition
- Calories – 347
- Protein – 15g
- Carbs – 42g
- Fat – 15g
Prep time: 5 minutes
Ingredients (for 2 people)
- ½ cup (50g) porridge oats
- ⅚ cup (200ml) milk
- ½ tsp vanilla extract
- 2 tbsp Greek yogurt
- ⅛ cup (25g) chia seeds
- ¾ cup (150g) blueberries
- ⅓ cup (25g) flaked almonds
Instructions
- Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
- Place the mixture into two bowls and add any remaining berries and almonds.
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep time: 5 minutes
Ingredients (for 2 people)
- ⅘ cup (120g) cherry tomatoes,
- 1 cucumber, peeled, deseeded and roughly chopped
- ½ red onion, thinly sliced
- ⅓ (60g) or about 1