Chronic inflammation is a long-lasting process in the body that may contribute to several common health problems, including heart disease, type 2 diabetes, and other chronic conditions. Although inflammation is a normal part of the body’s defense system, too much of it over time can be harmful.
A 2024 review published in the British Journal of Nutrition examined different anti-inflammatory diets and their potential benefits for preventing and managing chronic diseases.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet focuses on eating more foods that support the body’s natural defenses while limiting foods that may promote inflammation.
Foods to eat more often include:
- Vegetables and fruits: Rich in vitamins, minerals, fiber, and antioxidants.
- Whole grains: Such as oats, brown rice, and whole-grain bread.
- Healthy fats: Found in olive oil, nuts, seeds, and fatty fish.
- Beans and legumes: Good sources of fiber and plant-based protein.
- Herbs and spices: Some, including turmeric and ginger, contain compounds that may help regulate inflammation.
Foods to limit include:
- Highly processed foods.
- Sugary drinks and excessive added sugar.
- Processed meats, such as bacon and sausages.
- Foods high in unhealthy fats, particularly when they replace healthier choices.
How Can This Diet Improve Health?
Research suggests that eating patterns rich in whole, minimally processed foods may help reduce markers of inflammation in the body. They may also support healthier blood sugar levels, cholesterol levels, and blood pressure.
These benefits are particularly important because chronic inflammation and metabolic problems are associated with an increased risk of cardiovascular disease and type 2 diabetes.
An anti-inflammatory eating pattern may also support overall health as we age. However, the benefits depend on the overall diet and lifestyle, and no single food can prevent or cure chronic disease.
The Bottom Line
What you eat regularly can make a meaningful difference to your long-term health. A diet rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish is a practical way to support healthy aging and reduce some risk factors associated with chronic disease.
Rather than searching for one miracle food or supplement, focus on building healthy eating habits that you can maintain for years.
Want a step-by-step plan? My guide Learn to Eat includes a 4-week anti-inflammatory eating plan, recipes and more than 100 scientific references.
Source: Yu X, Pu H, Voss M. “Overview of anti-inflammatory diets and their promising effects on non-communicable diseases.” British Journal of Nutrition. 2024;132(7):898–918. doi:10.1017/S0007114524001405.
