An anti-inflammatory diet isn’t about chasing superfoods or eliminating everything at once. It’s about shifting daily patterns so your body receives fewer inflammatory signals and more of what supports repair, balance, and resilience.

Inflammation responds to repeated inputs—blood sugar swings, oxidative stress, immune activation, gut barrier disruption, and damaged fats—not isolated meals. Food choices work because they change the signaling environment cells live in every day.

Research across metabolic, cardiovascular, neurological, and immune systems consistently shows that inflammation is shaped by what we do repeatedly over time. It’s long-term eating patterns, not quick dietary changes, that determine how inflamed or calm the body’s internal environment tends to be.

Start by Adding Before Restricting

One of the most effective and sustainable ways to eat for lower inflammation is to focus first on what to include, not just what to remove.

When meals are built around fiber-rich plants, high-quality protein, and healthy fats, blood sugar stabilizes, oxidative stress decreases, and inflammatory signaling begins to downshift. This reduces the constant production of reactive oxygen species (ROS) that otherwise damage cell membranes, mitochondria, and immune signaling pathways.

Multiple lines of research show that chronic inflammation is driven less by immune “overreaction” and more by persistent metabolic and oxidative stress. Research linking metabolic disease and neurodegeneration shows that many chronic conditions share the same underlying drivers—impaired blood sugar signaling, mitochondrial stress, and excess oxidative damage—creating an internal environment where inflammation becomes widespread (Aging Research Reviews, 2024).

Many people notice significant improvements simply by crowding out inflammatory foods with more nourishing ones, before ever needing strict elimination. 

Anti-Inflammatory Foods to Eat More Of

Anti-inflammatory foods work because they gently change the daily signals your body receives. Every bite sends information to your cells about whether the environment is stressful or supportive, inflammatory, or safe.

When meals are built around nutrient-dense, plant-rich foods, the immune system receives fewer danger signals—such as blood sugar spikes, oxidative stress, and damaged or inflammatory fats—and more cues that support balance, repair, and resilience. Over time, this consistent signaling helps calm immune overactivation, protect cell membranes, and reduce chronic inflammation.

From this foundation, inflammation doesn’t have to be “fought.” It naturally downshifts as the body is consistently given what it has been missing.

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Vegetables (especially leafy greens and colorful veggies)

Vegetables provide fiber, antioxidants, minerals, and phytonutrients that support gut integrity, antioxidant balance, mitochondrial efficiency, and immune regulation. They are one of the most powerful foundations of an anti-inflammatory diet.

Focus on a variety of:

• Leafy greens: kale, chard, arugula, lettuces, bok choy, mustard greens
• Cruciferous vegetables: broccoli, cabbage, cauliflower, Brussels sprouts, radishes
• Deeply colored vegetables: beets, carrots, squash, purple cabbage, bell peppers, red onions

The fiber in vegetables helps maintain a strong gut barrier by nourishing beneficial microbes and supporting the production of short-chain fatty acids. These compounds calm immune activity in the intestinal lining and reduce the passage of inflammatory signals into circulation.

Leafy greens and deeply colored vegetables are rich in vitamins, minerals, and plant compounds that help neutralize reactive oxygen species before they damage cell membranes or mitochondria—key places where cellular stress can trigger stronger inflammatory responses that affect the whole body. By lowering oxidative stress at the cellular level, vegetables reduce one of the primary drivers of chronic inflammation.

Cruciferous vegetables deserve special mention because they supply sulfur-containing compounds that activate the body’s internal antioxidant and detoxification systems through the Nrf2 pathway. Human intervention research shows that regular intake of glucoraphanin-rich broccoli can attenuate inflammatory and oxidative gene expression over time, supporting more regulated immune signaling rather than simply suppressing inflammation in the short term.

This matters because inflammation is not only about oxidative damage—it’s the immune system staying overactive. When that happens long-term, cells stay stressed. Eating cruciferous vegetables regularly helps bring this signaling back into balance, supporting healthier, more resilient cells over time.

Deeply colored vegetables such as beets, carrots, squash, purple cabbage, bell peppers, and red onions provide carotenoids and polyphenols that help protect fats and cellular structures from oxidative damage. By reducing lipid oxidation, these compounds support metabolic stability and promote healthier, more balanced inflammatory responses.

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Fruits (especially berries)

In whole-food form, fruit provides fiber and polyphenols that help lower inflammatory burden. Berries, pomegranate, and red or purple grapes are among the richest sources of polyphenols. All fruits also contain pectin, a soluble fiber that feeds beneficial gut microbes and supports the body’s detoxification processes, both of which help reduce inflammation.

Research on polyphenols and whole plant foods repeatedly shows that gut microbiota–barrier interactions are central drivers of inflammation, especially in metabolic and liver-related conditions.

Focus on a variety of:

• Berries: blueberries, raspberries, blackberries, thimbleberries, gooseberries, strawberries
• Citrus fruits: lemons, limes, mandarins, oranges, blood oranges, grapefruit, kumquats
• Other high-fiber and polyphenol-rich fruits: pomegranate, purple or red grapes, cherries, figs, kiwi, apples, pears

Berries are particularly rich in anthocyanins, the plant compounds responsible for their deep red, purple, and blue colors. These polyphenols support antioxidant defenses, healthy blood vessel function, and lipid metabolism—key systems involved in regulating inflammation. Human research links regular berry intake to improved insulin sensitivity and reductions in low-grade inflammation, helping address some of the root drivers of chronic inflammatory states.

Beyond their direct antioxidant effects, berry polyphenols interact with gut microbes, leading to the production of beneficial metabolites that help strengthen the gut barrier and calm immune signaling. Together, these effects reduce oxidative stress and inflammatory activity by activating genetic pathways that help cells protect themselves and adapt to stress over time (Aging Research Reviews, 2024).

Pomegranate has been studied extensively for its anti-inflammatory and cardiometabolic effects. A large 2025 meta-analysis of randomized controlled trials found that pomegranate consumption significantly increased HDL cholesterol, particularly with longer-term intake and higher polyphenol exposure. HDL plays an important role in clearing oxidized lipids from circulation, which helps lower oxidative stress and downstream inflammation. Pomegranate’s anti-inflammatory effects have also been demonstrated in hormone-related conditions. A 2025 systematic review and meta-analysis of randomized controlled trials found that pomegranate juice significantly reduced inflammatory markers (hs-CRP), lowered testosterone levels, and improved HDL cholesterol in women with polycystic ovary syndrome—highlighting its ability to support metabolic, inflammatory, and endocrine balance simultaneously (Journal of Clinical Medicine, 2025).

Citrus fruits offer additional benefits through flavonoids such as hesperetin. Research suggests that hesperetin supports the body’s antioxidant enzymes, helps calm inflammation driven by NF-κB, and improves how cells respond to metabolic stress. (Food & Function, 2021).

Other fruits, such as apples, pears, figs, kiwi, pineapple, and stone fruit also contribute beneficial phytonutrients when consumed in balanced portions and paired with protein or fat.

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Whole Grains and Legumes (when tolerated)

Whole, intact grains and legumes provide fermentable fibers that feed beneficial gut microbes. These microbes produce short-chain fatty acids (SCFAs), which help strengthen the gut lining, regulate immune signaling in the intestinal wall, and reduce inappropriate immune activation.

When the gut barrier is well supported, fewer inflammatory microbial byproducts, such as endotoxins, are able to cross into circulation. Endotoxins are inflammatory molecules released by certain gut bacteria, particularly opportunistic or pathogenic species, when the gut barrier is compromised or microbial balance is disrupted. Reducing this exposure lowers one of the most common drivers of chronic, low-grade inflammation, especially in metabolic and cardiometabolic conditions.

Focus on a variety of:

Whole grains: brown rice, black rice, red rice, wild rice, quinoa, buckwheat, millet, oats
Legumes: lentils (green, brown, red), chickpeas, black beans, navy beans, mung beans
Traditional preparations (when possible): soaked, sprouted, or fermented grains and legumes for improved digestibility and tolerance

A randomized controlled trial in people with type 2 diabetes and dyslipidemia found that replacing white rice with germinated brown or black rice improved lipid profiles, increased beneficial gut microbes, and supported metabolic regulation over three months (Food & Function, 2024).

If you’re sensitive to certain grains or legumes, these foods may be better introduced later, in smaller amounts, or not at all.

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Healthy Fats

Fats influence inflammation at the level of the cell membrane, where inflammatory signals are received and transmitted. Cell membranes are made of a phospholipid bilayer, meaning the types of fats you eat become part of the structure of your cells. When membranes are built from stable, anti-inflammatory fats, cells communicate more clearly, respond better to insulin and hormones, and are less likely to amplify inflammatory signals.

This is why fat quality matters as much as fat quantity in an anti-inflammatory diet.

Prioritize:

• Extra-virgin olive oil
• Avocados and avocado oil
• Wild cold-water fish and DHA/EPA supplements
• Raw nuts and seeds (fresh and properly stored)
• Coconut products in moderation

A large 2026 systematic review and meta-analysis of randomized controlled trials found that daily extra-virgin olive oil consumption significantly reduced markers of inflammation and oxidative stress, including oxidized LDL, CRP, TNF-α, and IL-6 (Critical Reviews in Food Science and Nutrition, 2026). These benefits were strongest when olive oil was rich in phenolic compounds, not just oleic acid alone.

Phenol-rich olive oil protects fats within cell membranes from oxidation, preserving membrane flexibility and improving cellular responsiveness. This directly influences how cells perceive and respond to inflammatory signals.

Omega-3 fats found in fatty fish like salmon, sardines, and mackerel also integrate directly into cell membranes, shifting inflammatory signaling toward resolution rather than escalation.

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High-Quality Protein

Protein supports tissue repair, immune regulation, detoxification pathways, and blood sugar stability.

Choose:

• Wild-caught fish and seafood
• Pasture-raised poultry and meats
• Eggs (if tolerated)
• Plant proteins from legumes and seeds

Protein at meals slows glucose absorption, reducing post-meal blood sugar spikes that drive excess ROS production. Long-term dietary studies show that adequate protein intake improves lipid profiles and reduces abdominal fat, both contributors to chronic inflammatory load (Nutrition, Metabolism & Cardiovascular Diseases, 2009).

This is a simple but powerful way that food, such as high-quality protein, reduces inflammation. When blood sugar stays balanced, fewer reactive oxygen species are generated, lowering the oxidative stress that can trigger immune activation in the first place.

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Fermented Foods (if tolerated)

Fermented foods such as sauerkraut, kimchi, kefir, and coconut or dairy yogurts can support microbial diversity and immune balance when introduced gradually. Rather than simply “adding bacteria,” these foods influence how the existing gut ecosystem functions. Beneficial microbes and their metabolites—especially short-chain fatty acids—signal to the immune system that the environment is safe, help reinforce gut barrier integrity, reduce exposure to inflammatory microbial byproducts, and support regulatory immune signaling.

Fermented foods tend to work best when layered onto a diet that already supports gut integrity and metabolic balance, making them a valuable addition to an anti-inflammatory diet when tolerated.

Note for sensitive individuals:
If you have histamine sensitivity or SIBO-type patterns, fermented foods may not be supportive early on. These foods can increase histamine load or add microbial pressure in a gut that is already reactive or out of balance. In these situations, it’s often more beneficial to first prioritize gut barrier support, motility, and inflammation reduction through whole, gently cooked foods before experimenting with ferments. Fermented foods can be thoughtfully reintroduced later, once tolerance improves and the gut environment is more stable.

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Fresh Herbs and Teas

Fresh herbs and herbal teas are often overlooked, yet they provide some of the most concentrated sources of anti-inflammatory and antioxidant compounds in the diet. Herbs such as parsley, cilantro, rosemary, thyme, oregano, basil, and dill are rich in polyphenols and flavonoids that help neutralize reactive oxygen species, reduce inflammatory signaling, and support detoxification enzymes involved in cellular repair. Many of these compounds activate pathways that strengthen antioxidant defenses while gently downregulating NF-κB–driven inflammation.

Herbal teas—including green tea, ginger, turmeric, tulsi, chamomile, peppermint, and rooibos—offer similar anti-inflammatory benefits while also supporting hydration and nervous system regulation. Catechins in green tea and gingerols in ginger have been shown to reduce inflammatory cytokines and oxidative stress. Calming herbs such as chamomile help shift the nervous system toward a parasympathetic, repair-oriented state, and they also provide direct anti-inflammatory support. A 2025 systematic review and meta-analysis of randomized clinical trials confirmed that chamomile has measurable anti-inflammatory effects in humans, including improved immune regulation and reductions in inflammatory markers.

Research on polyphenols shows that compounds such as EGCG from green tea reduce inflammation in part by strengthening gut barrier function and lowering endotoxin-driven immune signaling—a mechanism highlighted in a 2024 Journal of Agricultural and Food Chemistry study.

Used daily, herbs and teas act as quiet but powerful modulators of inflammation, layering support into meals and routines in a way that is simple, nourishing, and sustainable.

Foods to Remove

Inflammation usually isn’t about one “bad” food. It’s about patterns over time—how frequently certain foods are eaten, how much, and how consistently the body is nourished with foods that calm and repair inflammation. Healing comes from both sides of the equation. Removing what repeatedly stresses the system and replenishing what restores balance. Consistency is what allows the body to shift out of inflammation and back into regulation.

Foods that tend to increase inflammatory load when eaten regularly include:

• Ultra-processed snacks and packaged foods
• Refined sugar
• Sugary drinks and desserts
• Refined grains and flours
• Deep-fried foods
• Processed meats

These foods increase oxidative stress, disrupt gut barrier integrity, and amplify inflammatory signaling through repeated blood sugar spikes and damaged fats.

Reducing them lowers background inflammation so repair processes can actually take hold.

Potentially Inflammatory Foods to Temporarily Remove

In some individuals, certain whole foods can also provoke inflammation, not because they are inherently harmful, but because the immune system is reacting to them.

Common examples that may be helpful to eliminate in order to gauge how your body is responding include:

• Gluten-containing grains
• Dairy
• Soy
• Corn

Sensitivity is individual, and elimination is a temporary diagnostic tool, not a lifelong mandate. Some foods, such as legumes, grains, nuts, eggs, and other otherwise nutrient-dense foods, can also be inflammatory for certain individuals, depending on gut integrity, immune tolerance, and overall inflammatory load.

The goal is not long-term restriction, it's about removing potential triggers long enough for inflammation to settle, then thoughtfully reintroducing foods to understand what your body truly tolerates and benefits from.

How to Build an Anti-Inflammatory Plate

Building anti-inflammatory meals can be simple and enjoyable. You might create a plate with salmon, roasted green vegetables, sweet potatoes, and olive oil one night, or eggs with sautéed vegetables and avocado in the morning. Even the most basic combinations count. You don’t need perfection for this to work; consistency is what matters most.

When meals include protein, fiber-rich plants, and healthy fats, the body receives steady, supportive signals. This combination helps stabilize blood sugar, reduce oxidative stress, and supply the raw materials needed for cell membrane repair, mitochondrial efficiency, and immune regulation, quietly lowering inflammatory signaling over time.

A simple framework for most meals:

• A source of high-quality protein
• Plenty of fiber-rich vegetables
• A healthy fat
• Optional whole-food carbohydrates, as tolerated

It’s also important to know that eating this way doesn’t require constant meals. Periods without food—when done intentionally and without stress—can support metabolic flexibility, improve insulin sensitivity, and activate cellular repair processes such as autophagy. Many people naturally benefit from gentle fasting windows or occasionally skipping a meal when they’re not hungry, especially as blood sugar regulation improves.

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Getting Started

Anti-inflammatory eating is about consistency, quality, and listening to your body.

When meals are built around whole foods that support gut health, antioxidant balance, lipid integrity, and metabolic stability, inflammatory signaling decreases, and the body regains its capacity to heal.

You can begin by downloading the Anti-Inflammatory Diet Guide, a simple, science-backed PDF outlining foods to enjoy, foods to reduce, and practical swaps to help calm inflammation.

Nourishing Meals® is a smart meal-planning system and nutrient-dense recipe hub designed to support therapeutic diets like the Anti-Inflammatory Diet. Inside, you’ll find over 2,000 whole-food, nutrient-dense recipes, plus tools to plan meals, generate grocery lists, and stay consistent while your body heals.

To get started, simply join Nourishing Meals® and select Anti-Inflammatory Diet during diet profile setup. This filters recipes and meal plans to align with this way of eating—so nourishment feels supportive, not overwhelming.

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