What is inflammation?

Acute inflammation is your body’s rapid, protective response to injury or infection — think a cut that becomes red, swollen, warm and painful while it heals. That short-term response is normal and helpful.

Systemic inflammation affects the whole inflammation body and can become chronic — lingering for months or years instead of resolving. Clinicians often measure markers such as C‑reactive protein (CRP) or elevated white blood cell counts to assess chronic inflammation.

Chronic inflammation is a contributing factor — not the sole cause — in a range of long-term conditions. It can promote plaque buildup in blood vessels (raising heart disease risk) and is associated with metabolic changes that relate to obesity and type 2 diabetes.

Adopting an Anti Inflammatory Diet can be beneficial in managing chronic inflammation and improving overall health.

Chronic, systemic inflammation is a factor in diseases such as:

  • Obesity
  • Metabolic syndrome
  • Prediabetes
  • Type 2 diabetes
  • Heart disease
  • Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis
  • Some forms of cancer
  • Arthritis
  • Alzheimer’s disease

Because diet and lifestyle influence the body’s inflammatory response, changing what you eat can help lower chronic inflammation and improve long-term health. If you have medical concerns, consider discussing a plan with your health care provider or a registered dietitian.

Inflammatory Foods

Diet is one of the modifiable factors that influences chronic inflammation. Along with environmental exposures, infections and stress, certain food choices and cooking methods can raise inflammation and its markers in the blood.

Many common foods are linked with higher inflammation or its drivers (for example, excess sugar, trans fats and some saturated fats). Experts typically recommend limiting these inflammatory foods:

  • Red meat, such as steak and hamburgers — can be high in saturated fat and heme iron, which have been associated with inflammation when consumed in excess.
  • Processed meats, such as bologna, bacon, sausage and lunchmeat — processing adds sodium, preservatives and other compounds linked to inflammation and poorer cardiometabolic health.
  • Commercial baked goods such as snack cakes, pies, cookies and brownies — typically high in added sugar, refined flour and trans fats.
  • Bread and pasta made with white flour — refined grains raise blood sugar faster than whole grains, which may increase inflammatory signaling over time.
  • Deep-fried items such as French fries, fried chicken and donuts — high in unhealthy fats and often made with oils that generate inflammatory byproducts when reused.
  • Foods high in added sugar, such as candy, jelly and syrup — excess sugar intake is strongly linked to higher blood markers of inflammation.
  • Sugar-sweetened beverages such as soda, bottled or canned tea drinks, and sports drinks — liquid sugar is an easy source of excess calories and raises inflammation and obesity risk.
  • Trans fats, found in margarine, microwave popcorn, refrigerated biscuits and dough, and nondairy coffee creamers — avoid any product listing partially hydrogenated oils, since trans fats raise inflammation and harmful cholesterol.

Cooking methods can make a difference

High‑heat methods like deep frying and grilling (when fat drips on flames) produce compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons that have been associated with cancer risk; for inflammation reduction, prefer baking, steaming or quick stir‑frying.

Grilled vegetables and low‑fat fish are generally fine on the grill. And if you’re short on time, microwaving is a safe way to cook or reheat food — it does not create the same high‑heat compounds as frying.

Also watch sauces and dressings: a healthy main such as fish or vegetables can become inflammatory when topped with sugary, buttery or high‑trans‑fat condiments.

Processed Foods: Read the Label

Check ingredients on packaged foods. Many contain hidden sugar under dozens of aliases (for example, names that end in “-ose,” syrups or terms such as “cane crystals”), and some list partially hydrogenated oils — a red flag for trans fats.

A quick label checklist: avoid partially hydrogenated oils, limit added sugar (for example, more than 10 g per serving), and favor short ingredient lists with whole‑food ingredients.

Anti-inflammatory Foods

There isn’t a single “Anti Inflammatory Diet,” but well‑established eating patterns — especially Mediterranean‑style eating — provide anti‑inflammatory benefits by emphasizing whole foods, healthy fats and plenty of plants. Below are key food groups and practical tips to include in a diet that supports lower chronic inflammation.

Omega-3 Fatty Acids

Long‑chain omega‑3s (EPA and DHA) in fatty fish have strong anti‑inflammatory effects. Aim for low‑mercury fatty fish such as salmon, sardines and mackerel about two times per week, or discuss fish oil supplements with a registered dietitian when fish isn’t an option.

Plant‑based sources of omega‑3 (ALA) — such as walnuts, chia, flaxseed and certain nuts and seeds — plus cooking with canola oil, provide anti‑inflammatory fats and vitamin E for those following vegetarian or vegan diets.

Vitamin C

Vitamin C is an antioxidant that helps limit cellular damage that can trigger inflammation. Load up on colorful fruits and vegetables — citrus, bell peppers, strawberries and broccoli are excellent sources — and try to include a fruit or vegetable at every meal.

Polyphenols

Polyphenols are plant compounds abundant in fruits, vegetables, whole grains and olive oil that provide anti‑inflammatory benefits. That’s partly why the Mediterranean diet — rich in olive oil, vegetables, legumes and whole grains — is linked to lower inflammation and better heart health.

You can also get polyphenols from everyday drinks and treats: moderate coffee and tea intake and a small piece of dark chocolate (choose 70% cocoa or higher) add polyphenol benefits without excess added sugar.

Gut-Healthy Foods

A balanced gut microbiome helps control inflammation. Enjoy plenty of probiotic foods (yogurt with live cultures, some kefir, fermented vegetables labeled with live cultures) and prebiotic fibers (Jerusalem artichokes, asparagus, bananas, chicory) to feed beneficial bacteria.

Quick tips: use olive oil as your primary oil for dressings and cooking, include fatty fish like salmon or sardines twice weekly, add a serving of vegetables at lunch and dinner, and choose whole fruits over fruit juices to maximize fiber and antioxidants.

If you’re considering supplements (fish oil, turmeric or ginger extracts), discuss amounts and interactions with a registered dietitian or your health care provider to get personalized guidance.

How to Reduce Inflammation: One Meal at a Time

Among named eating patterns, the Mediterranean diet has the strongest evidence for lowering chronic inflammation and supporting overall health. It emphasizes fish, vegetables, fruits, whole grains, olive oil and other foods that deliver omega‑3s, vitamin C, polyphenols and fiber — all known to help reduce inflammatory markers.

If you want to start slowly, substitution is an easy strategy: swap one inflammatory food or drink for an anti‑inflammatory alternative each meal. Small, consistent swaps add up into lasting habits. Try picking three swaps this week from the table below.

Instead of…Try:
Charcuterie boards Vegetable slices with hummus — less processed meats, more fiber and polyphenols.
French fries Baked sweet potatoes — keep the satisfying texture, add fiber and vitamins, and reduce fried fats.
Sauces with butter or cheese Olive oil, vinegar and herbs — simple vinaigrette (olive oil + vinegar + mustard) reduces saturated fats and adds polyphenols.
Grilled burgers Grilled eggplant or portobello mushrooms — keep the grill flavor with less saturated fat and more vegetables.
Bakery cakes and pies Dark chocolate with raspberries or grilled peaches — satisfy sweet cravings with fruit and minimally processed chocolate.

How to start: this week, pick three swaps from above — one snack, one side and one dressing or sauce — and make them daily. Track progress for two weeks, then add another swap. Small, repeatable changes build anti‑inflammatory habits over time.

If you have specific medical conditions or are considering supplements, consult a registered dietitian or your health care provider for personalized dietary amounts and guidance.

Inflammation: You Can Fight It

Changing your diet to lower chronic inflammation can feel daunting at first, but small, consistent changes add up. Swapping one inflammatory food or drink for an anti‑inflammatory option at a time makes the process manageable and sustainable.

Try this simple starter plan: this week, make three swaps — use olive oil instead of butter for one meal, choose a fish or plant‑based protein instead of red meat for one dinner, and replace a sugar‑sweetened drink with water or unsweetened tea. Track these habit changes for two weeks, then add more swaps as they become routine.

Remember: no single food is a cure. Building a healthy dietary pattern and lifestyle—adequate water, regular activity, good sleep and stress management—helps lower inflammation and supports heart, metabolic and overall health. If you have medical conditions or need tailored treatment advice, consult your health care provider or a registered dietitian (RDN) for personalized guidance.