The Truth About ‘Anti-Inflammatory’ Diets

Inflammation is often portrayed as the hidden cause of nearly every disease — and many diets or supplements are marketed with the promise of reducing it. But is there really such a thing as an “anti-inflammatory diet”?

Let’s separate fact from fiction and explore what the science actually says.

What Is Inflammation?

Inflammation is a normal immune response triggered by injury, infection, or irritation. It helps protect the body from harm.

Acute inflammation: short-term, protective, and part of healing (think swelling after a cut or bruise).
Chronic inflammation: low-grade, long-lasting, and linked to conditions such as asthma, eczema, arthritis, heart disease, and type 2 diabetes.

It’s this chronic type that fuels concerns — and where diet may play a role.

What Is an Anti-Inflammatory Diet?

There’s no single definition. Broadly, it’s a way of eating that reduces foods thought to increase inflammation and prioritises those that may reduce it.

Key themes often overlap with balanced, whole-food-based diets such as the Mediterranean diet.

Foods to Focus On

Fruits & vegetables: a wide variety and colour spectrum (rich in phytonutrients).
Healthy fats: omega-3s from oily fish, flaxseed, walnuts; extra-virgin olive oil.
Wholegrains: oats, brown rice, quinoa, wholewheat bread.
Herbs & spices: turmeric, ginger, garlic, cinnamon.
Nuts & seeds: almonds, chia, pumpkin seeds.
Beverages: water, green tea, herbal infusions.

Foods to Limit

Refined carbs (white bread, pastries, sugary cereals).
Sweetened drinks and excess alcohol.
High-sodium processed foods.
Deep-fried or heavily processed items.

What Does the Evidence Say?

The Dietary Inflammatory Index (based on almost 2,000 studies) suggests certain foods and nutrients are linked to inflammation markers:

Protective: omega-3 fats, phytonutrients, fibre-rich fruits, vegetables, legumes, and wholegrains.
Pro-inflammatory: excess sugar, refined carbs, processed meats, and saturated fats.

But here’s the catch:

Research is mixed. Not all lab results translate into real-world benefits.
No single food will “cure” inflammation. It’s the overall pattern of eating that matters most.

TL;DR

Inflammation isn’t always bad — it’s part of healing. The concern is chronic inflammation, linked to long-term conditions.
Diet can influence inflammation, but there’s no magic bullet.
A plant-rich, Mediterranean-style approach — colourful vegetables, wholegrains, healthy fats, and fewer processed foods — is the most evidence-backed way to support healthy inflammation levels.
Remember: diet is just one piece of the puzzle. Stress, sleep, movement, and overall lifestyle all play major roles.