What Is an Anti-Inflammatory Diet and Does It Really Work?

We often think of food as fuel, and it is. But it’s also information. Every bite you take sends signals to your body, influencing how you feel, function, and even how you heal. That’s why an anti-inflammatory diet isn’t just about eating “healthy”, it’s about making choices that help your body thrive.

At its core, inflammation is a natural immune response. It’s your body’s way of protecting itself. But when it becomes chronic (lingering beneath the surface) it can quietly affect everything from energy levels and digestion to skin health, mood, and long-term wellness.

That’s where an anti-inflammatory diet comes in.

What is an Anti-Inflammatory Diet?

Rather than a strict set of rules, this way of eating is about favouring foods that naturally calm inflammation - while limiting those that can trigger it.

It’s built on whole, nutrient-dense foods, rich in antioxidants, fibre, and healthy fats. These foods help neutralise oxidative stress and support the body’s ability to maintain balance.

What to Eat More Of

✔ Colourful fruits and vegetables

Think leafy greens, berries, broccoli, sweet potatoes, and beets — each packed with inflammation-fighting antioxidants and polyphenols.

✔ Healthy fats

Avocados, nuts, seeds, and oily fish like salmon and mackerel are rich in omega-3s, which play a powerful role in calming inflammation.

✔ Whole grains

Brown rice, bulgur wheat, quinoa, oats, and other minimally processed grains provide fibre and important minerals that support gut and metabolic health.

✔ Herbs and spices

Turmeric (especially its active compound curcumin), ginger, garlic, and cinnamon aren’t just flavourful, they’re also potent anti-inflammatory agents.

✔ Plant-based proteins

Beans, lentils, tofu, and tempeh are nutrient-rich alternatives that support overall wellbeing without adding inflammatory load.

An anti-inflammatory diet avoids foods that can trigger inflammation in the body. This includes ultra-processed foods, refined sugars, artificial additives, trans fats, and excessive alcohol - focusing instead on whole, nutrient-dense ingredients that support overall health.

So, Does It Really Work?

The short answer? Yes, and the science supports it.

Numerous studies have shown that people following anti-inflammatory diets, such as the Mediterranean diet, experience improvements in markers of inflammation, as well as better cardiovascular health, cognitive function, and overall energy.

It’s not a quick fix, but rather a sustainable way of eating that supports your body long-term. Over time, many people report feeling less sluggish, experiencing fewer flare-ups, and enjoying better digestion, sleep, and mental clarity. 

Scientific References

1. Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. British Journal of Nutrition (2024). https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/overview-of-antiinflammatory-diets-and-their-promising-effects-on-noncommunicable-diseases/AA3166846841DCC1B219C063F52E2A7F
2. Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines (2021). https://www.mdpi.com/2227-9059/9/8/922
   
3. Effect of anti-inflammatory diets on inflammation markers in adults: systematic review (RTCs). Nutrition Reviews (2022). https://pubmed.ncbi.nlm.nih.gov/35831971/