Anti-Inflammatory

Decrease chronic inflammation from food; sugar, fats, sodium are nutrients that trigger inflammation

Recommended For

Acne, Allergies, Alzheimer's disease, Arthritis, Asthma, Cancer, Cardiovascular disease, Celiac, treatment/prevention, Colitis, Crohn's disease, Depression, Diabetes, Type 1, Diabetes, Type 2, Eczema, Eosinophilic esophagitis, Fatty liver disease, Fibromyalgia, Gout, Hashimoto's disease, Heart disease, prevention/treatment, High blood pressure, Inflammatory bowel disease (IBD), Irritable bowel syndrome (IBS), Leaky gut, Lupus, Metabolic syndrome, Obesity, related health problems, Psoriasis, Rheumatoid arthritis, Stroke, Ulcerative colitis.

Diet Goals

Reduce inflammation with food

  • Limit inflammatory foods like dairy, saturated fats, sugar, salt
  • Add anti-inflammatory omega-3s like fish, nuts and beans
  • Avoid processed or prepackaged foods
Exposure to stress, alcohol, smoke, chemicals and obesity causes inflammation which is linked to diseases like cancer & heart disease.

Food Recommendations

Foods to Eat

Olive oil: Extra virgin olive oil contains more antioxidants, vitamins
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Poultry: Chicken, turkey, duck, goose
Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Fried foods: Pan fried or deep fried in hot oil or butter
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Processed meats: Sausage, hot dogs, jerky, deli meat, bacon
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Diet Rules

Additional Information

Research

Anti-inflammatory diet & healthy lifestyle, including sleep and exercise, can result in decreased systemic inflammation and pain relief in 2-3 weeks.
Studies show people on anti-inflammatory diet had 18% lower mortality from any cause, 13% lower risk of dying from cancer, 20% lower risk of dying from heart disease.
Chronic stress leads to low level inflammation which can lead to or worsen chronic diseases.

Caveats

Chronic inflammation often has no symptoms but can lead to chronic diseases over time; sugar, fat and sodium are the most inflammatory foods.
Women who ate the most inflammatory foods (prepackaged convenience foods, ready made meals) were 39% more likely to develop breast cancer.
Anti-inflammatory diet can help inflammatory conditions like diabetes, IBD, asthma, arthritis, endometriosis, Alzheimer's, cancer, obesity, fatty liver disease, heart dz.
Unhealthy foods, alcohol or sugary drinks, and low physical activity are associated with increased inflammation.

References

Arslan, S., Yildiz, G., Özdemir, L., Kaysoydu, E., & Özdemir, B. (2018). Association between blood pressure, inflammation and spirometry parameters in chronic obstructive pulmonary disease. NIH, National Library of Medicine; The Korean Journal of Internal Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6325439/
Anti-Inflammatory Diet Do’s and Don’ts. (2022). Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/anti-inflammatory-diet
Axe, J. (2018). Top 15 Anti-Inflammatory Foods and How to Follow This Diet. Dr. Josh Axe, DC, DNM, CN. https://draxe.com/anti-inflammatory-foods/
Bell, B. (2017). Anti-Inflammatory Foods: A Common Elimination Diet. Being BADASS: Eating Better. https://beingbadass.com/anti-inflammatory-foods/
Cha, H., & Yang, S. (2020). Anti-Inflammatory Diets and Schizophrenia. NIH, National Library of Medicine; Clinical Nutrition Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7644368/
How Effective Are Anti-Inflammatory Diets for Lowering Heart Attack Risk? (2015). Cleveland HeartLab. https://www.clevelandheartlab.com/blog/horizons-how-effective-are-anti-inflammatory-diets-for-lowering-heart-attack-risk/
Esposito, L., & Javelli RDNCD, D. (2023). Dr. Weil’s Anti-Inflammatory Diet. U.S. News. https://health.usnews.com/best-diet/anti-inflammatory-diet#expert-sources
Ghosh, N. (2017). Risk of Disability in Underweight Persons with or at Increased Risk of Knee Osteoarthritis. American College of Rheumatology, Meeting Abstracts. https://acrabstracts.org/abstract/risk-of-disability-in-underweight-persons-with-or-at-increased-risk-of-knee-osteoarthritis/
Greger MD, M. (2021). How Does Meat Cause Inflammation? NutritionFacts.org. https://nutritionfacts.org/2012/09/20/why-meat-causes-inflammation/
Harvard T.H. Chan School of Public Health, H. T. H. C. S. (2021). Antioxidants. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Hinzey RDN, E. (2023). What Is The Dash Diet? US News. https://health.usnews.com/best-diet/dash-diet/health-and-nutrition
Kahn, J. (2018). 10 Important Plant Diet (Vegan) Research Studies of 2018. Medium. https://kahn642.medium.com/10-important-plant-diet-vegan-research-studies-of-2018-15841245cdb7
LaMotte, S. (2020). Choose anti-inflammatory foods to lower heart disease and stroke risk, study says. CNN Health. https://www.cnn.com/2020/12/02/health/anti-inflammatory-foods-heart-disease-wellness/index.html
Lawler, M. (2023). What Is the Anti-Inflammatory Diet? A Detailed Beginner’s Guide. Everyday Health. https://www.everydayhealth.com/diet-nutrition/diet/anti-inflammatory-diet-benefits-food-list-tips/
Long, M., Ko, D., Arnold, L., Trinquart, L., Sherer, J., Keppel, S.-S., Benjamin, E., & Helm, R. (2019). Gastrointestinal and liver diseases and atrial fibrillation: a review of the literature. Sage Journals. https://journals.sagepub.com/doi/full/10.1177/1756284819832237
Lutz, J. (2020). Obesity and Inflammation: A Vicious Cycle. HealthCentral. https://www.healthcentral.com/condition/obesity/obesity-inflammation-cycle
Manavathongchai, S., Bian, A., Rho, Y., Oeser, A., Solus, J., Gebretsadik, T., Shintani, A., & Stein, C. (2013). INFLAMMATION AND HYPERTENSION IN RHEUMATOID ARTHRITIS. NIH, National Library of Medicine, The Journal of Rheumatology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818311/
Metcalf MPH, E. (2018). How Nutrition Can Affect Your Feet. Everyday Health. https://www.everydayhealth.com/foot-health/nutrition-and-your-feet.aspx
Millar, C., Dufour, A., Shivappa, N., Habtemariam, D., Murabito, J., Benjamin, E., Hebert, J., Kiel, D., Hannan, M., & Sahni, S. (2021). A pro-inflammatory diet is associated with increased odds of frailty after 12-year follow-up in a cohort of adults. Am J Clin Nutr. https://pubmed.ncbi.nlm.nih.gov/34558613/
Anti-Inflammatory Diet. (2020). The Ohio State University Wexner Medical Center. https://healthsystem.osumc.edu/pteduc/docs/Anti-Inflammatory.pdf
Puppala, Dr. V. K. (2018). Ketosis and the Anti-Inflammatory Diet for Pain Management. Comprehensive Spine & Pain. https://comprehensivespinepain.com/ketosis-diet-pain-management/
Rakel MD, D., & Arscott PhD, S. (2018). The Anti-Inflammatory Lifestyle. University of Wisconsin Integrative Health. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf
Rath, L. (2022). Can Increasing Fiber Reduce Inflammation? Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/increasing-fiber
Rizzo M.S., N., RD. (2022). The Anti-Inflammatory Diet: Is It Right for You? Eating Well. http://www.eatingwell.com/article/290509/the-anti-inflammatory-diet-is-it-right-for-you/
Serafini, M., & Peluso, I. (2016). Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans. NIH, National Library of Medicine, Current Pharmaceutical Design. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5427773/
Sinha MD, R. (n.d.). Inflammation: The Real Cause of Heart Attacks. Sutter Health. Retrieved January 27, 2022, from https://www.sutterhealth.org/health/heart/inflammation-the-real-cause-of-heart-attacks
Taschery, S. (2014). Inflammation and cancer: Why your diet is important. The University of Texas MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/inflamation-cancer-diet.h14-1589046.html
Dr. Weil’s Anti-Inflammatory Diet. (n.d.). U.S. News & World Report/Health. https://health.usnews.com/best-diet/anti-inflammatory-diet
Vad MD, V. (2015). The Ins and Outs of an Anti-Inflammatory Diet. Arthritis-Health. https://www.arthritis-health.com/treatment/diet-and-nutrition/ins-and-outs-anti-inflammatory-diet
Vad MD, V. (2015). Integrative Arthritis Therapies and Nutrition. Arthritis-Health. https://www.arthritis-health.com/treatment/alternative-treatments/integrative-arthritis-therapies-and-nutrition
Weil MD, A. (2016). Is Coffee Inflammatory? Andrew Weil, M.D. https://www.drweil.com/diet-nutrition/nutrition/is-coffee-inflammatory/
Weil MD, A. (2019). Dr. Weil’s Anti-Inflammatory Diet And Food Pyramid. Weil Lifestyle, LLC. https://www.drweil.com/wp-content/uploads/2019/06/dr-weils-anti-inflammatory-diet-and-food-pyramid.pdf
Welches DO, W. (2019). How an Anti-Inflammatory Diet Can Relieve Pain as You Age. Cleveland Clinic. https://my.clevelandclinic.org/health/transcripts/2748_the-anti-inflammatory-diet-a-way-to-manage-chronic-pain