Anti-Inflammatory Diet
A whole-food pattern that favors plants, omega-3-rich foods, and fewer ultra-processed foods.
What Is It?
There is no single official anti-inflammatory diet. Most versions resemble Mediterranean eating: vegetables, fruit, whole grains, legumes, nuts, olive oil, herbs, spices, and fatty fish replace refined carbohydrates and highly processed foods.
How It Works
The practical goal is to improve the overall dietary pattern rather than chase one miracle ingredient. Fiber-rich plants, unsaturated fats, and omega-3 sources are emphasized, while added sugar, processed meat, and trans fats are minimized.
Potential upsides
- Encourages varied whole foods
- Naturally high in fiber and unsaturated fats
- Reduces reliance on ultra-processed foods
- Compatible with Mediterranean cooking
- No proprietary foods required
+ Common foods
- •Colorful vegetables and berries
- •Beans and whole grains
- •Walnuts, seeds, and olive oil
- •Fatty fish
- •Herbs and spices such as ginger and turmeric
− Typically limited or excluded
- •Processed meat
- •Sugar-sweetened drinks
- •Refined snacks and pastries
- •Foods containing trans fats
- •Supplements marketed as cures
Sample day
An illustration, not a personal meal plan.
EVIDENCE What the research says
Trials of specific anti-inflammatory menus are promising in selected conditions, but the term covers many different diets and is not a stand-alone medical treatment. The strongest practical case comes from its overlap with established whole-food, Mediterranean-style patterns.
Read the evidence