Alma

Anti-Inflammatory Foods: What to Eat to Lower Inflammation

Which foods reduce chronic inflammation, which foods increase it, and a practical anti-inflammatory eating plan.

Summary

The best anti-inflammatory foods are fatty fish (salmon, sardines), berries, dark leafy greens, nuts (especially walnuts), olive oil, turmeric, and green tea. Foods that increase inflammation include processed meats, refined sugar, fried foods, and excess alcohol. The Mediterranean diet pattern is the most studied anti-inflammatory eating approach.

What foods help lower inflammation?

Chronic low-grade inflammation is linked to heart disease, diabetes, cancer, and autoimmune conditions. These foods have the strongest evidence for reducing inflammatory markers:

  • Fatty fish: Salmon, mackerel, sardines, and anchovies are rich in EPA/DHA omega-3s, which directly reduce inflammatory molecules.
  • Berries: Blueberries, strawberries, and raspberries contain anthocyanins - potent anti-inflammatory antioxidants.
  • Dark leafy greens: Spinach, kale, and Swiss chard provide vitamins, minerals, and flavonoids that combat inflammation.
  • Extra virgin olive oil: Contains oleocanthal, which has similar anti-inflammatory effects to ibuprofen.
  • Walnuts: Rich in ALA omega-3s and polyphenols.
  • Turmeric: Curcumin is a powerful anti-inflammatory compound. Pair with black pepper to increase absorption by 2,000%.
  • Green tea: EGCG (epigallocatechin gallate) reduces inflammation and oxidative stress.
  • Tomatoes: Lycopene reduces inflammation, especially when tomatoes are cooked.

Extra virgin olive oil contains oleocanthal, a natural compound with anti-inflammatory properties comparable to ibuprofen. 3–4 tablespoons daily is associated with measurable reductions in inflammatory markers.

What foods cause inflammation?

  • Processed meats: Bacon, hot dogs, sausage - contain advanced glycation end products (AGEs) and nitrates that promote inflammation.
  • Refined sugar and high-fructose corn syrup: Trigger the release of inflammatory cytokines.
  • Refined carbohydrates: White bread, pastries, and sugary cereals cause rapid blood sugar spikes that promote inflammation.
  • Fried foods: Cooking at very high temperatures creates AGEs and trans fats.
  • Excessive alcohol: More than 1 drink/day for women or 2/day for men increases systemic inflammation.
  • Seed oils in excess: While not inherently inflammatory, a very high omega-6 to omega-3 ratio (common in Western diets) promotes inflammation. Balance with omega-3 rich foods.

What is the best anti-inflammatory diet to follow?

The Mediterranean diet has the most research supporting its anti-inflammatory effects. Its core principles:

  • Abundant vegetables, fruits, whole grains, and legumes
  • Olive oil as the primary fat source
  • Fish and seafood 2–3 times per week
  • Moderate poultry, eggs, and dairy
  • Limited red meat and processed foods
  • Herbs and spices for flavor instead of salt

You don't need to follow a strict plan. Simply eating more of the anti-inflammatory foods listed above and reducing processed food intake will lower inflammatory markers over time. Studies show measurable improvements in as little as 6 weeks.

How Alma Helps

Alma tracks your omega-3 to omega-6 ratio, added sugar, and fiber - three key markers of dietary inflammation - giving you a practical view of how inflammatory your eating pattern is.