Anti-inflammatory eating: reducing inflammation through your plate

Low-grade chronic inflammation is involved in most modern diseases: cardiovascular disease, Type 2 diabetes, certain cancers, depression, and Alzheimer's. Unlike acute inflammation (a healthy reaction to injury), chronic inflammation is silent and insidious. Diet is one of the most powerful levers to control it — here is how to use it in practice.

Steps

1

Identify pro-inflammatory foods

The main culprits: added sugar (activates NF-kB inflammatory pathways), refined vegetable oils high in omega-6 (sunflower, soy, corn), trans fats (still found in some industrial products), processed meats (charcuterie, sausages), excess alcohol, and ultra-processed foods in general. Reducing these foods is the first step, and often enough to see improvement.

2

Increase Omega-3s

Omega-3 fatty acids EPA and DHA are the most powerful anti-inflammatories in our diet. They are found in fatty fish (salmon, sardines, mackerel, anchovies — aim for 2-3 servings per week), chia seeds, flax seeds, and walnuts. The ideal omega-6 to omega-3 ratio is about 2:1 to 4:1 — the Western diet is often at 15:1 or worse.

3

Eat the rainbow

Each fruit and vegetable color corresponds to specific phytonutrients with anti-inflammatory properties: red (lycopene in tomatoes), purple (anthocyanins in blueberries), orange (beta-carotene in carrots), dark green (sulforaphane in broccoli), white (allicin in garlic). Aim for at least 5 different colors a day to maximize phytochemical diversity.

4

Incorporate anti-inflammatory spices

Turmeric is the champion, thanks to curcumin — but it must be combined with black pepper (piperine) and a fat source to be absorbed. Ginger, cinnamon, rosemary, clove, and chili also contain powerful anti-inflammatory compounds. Use them generously in cooking rather than as supplements — dietary doses are effective and better tolerated.

5

Reduce sugar and refined grains

Added sugar and white flour cause blood sugar spikes that activate inflammatory cascades. Replace white bread with whole-grain sourdough, white rice with brown rice or quinoa, and sugary drinks with fruit-infused water. The goal isn't zero sugar but a drastic reduction in added sugars — aim for less than 25g per day (WHO recommendation).

What is chronic inflammation?

Acute inflammation is a defense reaction: you cut yourself, the area turns red, swells, and heals. Chronic inflammation is different — it's a low-intensity fire that burns constantly in your body without obvious symptoms. It is measured by blood markers like CRP (C-reactive protein), IL-6 (interleukin-6), and TNF-alpha. Its causes: pro-inflammatory diet, sedentary lifestyle, chronic stress, lack of sleep, excess visceral fat, and smoking. Over years, it damages blood vessels, promotes insulin resistance, and creates a breeding ground for chronic diseases.

The Anti-Inflammatory Food Pyramid

At the base (daily): abundant colorful vegetables, whole fruits (especially berries), whole grains, legumes, extra-virgin olive oil, herbs, and spices (turmeric, ginger, garlic). In the middle (several times a week): fatty fish (sardines, salmon, mackerel), nuts and seeds (walnuts, almonds, flax, chia), green tea, dark chocolate (70%+). Occasional: quality meat, eggs, fermented dairy (yogurt, kefir). To avoid: added sugar, refined oils, processed meats, excess alcohol, ultra-processed foods. This pyramid strongly resembles the Mediterranean diet, which is no coincidence — anti-inflammatory benefits are a major mechanism of the Mediterranean diet's health perks.

The Scientific Evidence

The PREDIMED study showed that a Mediterranean diet enriched with extra-virgin olive oil significantly reduces inflammatory markers (CRP, IL-6). Meta-analyses on omega-3s confirm a CRP reduction of 15-30% with 2-3g of EPA/DHA per day. Turmeric (curcumin) has been the subject of over 120 clinical trials showing efficacy comparable to ibuprofen for some types of joint pain. Fiber from legumes feeds gut bacteria that produce butyrate, a short-chain fatty acid with potent anti-inflammatory properties. All this evidence points to a simple message: a diet rich in plants, omega-3s, and polyphenols reduces measurable inflammation.

FoodCraft Tip

Mediterranean and anti-inflammatory recipes in FoodCraft

FoodCraft offers naturally anti-inflammatory recipes from the Mediterranean diet and world cuisines rich in spices. Filter by "Mediterranean" or search for recipes featuring turmeric, ginger, fatty fish, and legumes. The AI can also adapt any recipe to reduce pro-inflammatory ingredients and boost anti-inflammatories.

Frequently asked questions

How long does it take to see results with an anti-inflammatory diet?
Initial effects (better energy, improved digestion, reduced joint pain) are often felt within 2-4 weeks. Blood markers (CRP) start to drop after 4-8 weeks. Deep cardiovascular and metabolic health benefits are built over months and years.
Should I take omega-3 supplements?
If you eat 2-3 servings of fatty fish per week, supplements are not necessary. Otherwise, a fish oil or algae supplement providing 1-2g of EPA+DHA per day is an excellent health investment. Choose an IFOS-certified product to ensure it's free of heavy metals.
Is gluten inflammatory?
For those with Celiac disease, yes — it is a trigger for severe autoimmune inflammation. For people with gluten sensitivity, it can contribute to gut inflammation. For the general population without sensitivity, whole grains containing gluten (whole wheat, rye) are actually associated with a reduction in inflammation thanks to their fiber content.
Is coffee pro- or anti-inflammatory?
Anti-inflammatory. Coffee contains polyphenols (chlorogenic acid) with documented anti-inflammatory properties. Observational studies show an association between moderate coffee consumption (3-4 cups/day) and a reduction in inflammatory markers. Just avoid added sugar and flavored syrups that would cancel out these benefits.

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