Chronic inflammation, a state of ongoing immune system activation, significantly contributes to various diseases. Diet plays a crucial role in managing inflammation, but there isn't a universally accepted anti-inflammatory diet. Instead, this dietary approach emphasizes both what to avoid and what to include in your meals.
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To aid in starting this dietary shift, here are some dos and don’ts.
**Foods to Avoid**
It is advisable to steer clear of ultra-processed foods, which include many packaged items like microwaveable meals, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces. These foods often lack nutritional value and are high in salt, added sugars, and saturated fats, all of which can exacerbate inflammation.
A 2025 report in the journal *Nutrients* indicates that ultra-processed foods may disrupt gut bacteria, damage gut lining, and activate inflammatory genes. Additional studies have connected these foods to a range of health issues, including shorter life spans, cancer, heart disease, heart attacks, strokes, and diabetes.
High levels of added sugars in items like sodas, cookies, and pre-packaged salad dressings are particularly concerning. Sugar substitutes such as aspartame and sucralose are not necessarily healthier alternatives; some studies suggest they can also trigger inflammation, though stevia and monk fruit may have anti-inflammatory properties if used appropriately.
Other foods that can promote inflammation are those made with refined flours, including white bread, pasta, and white rice, as well as butter, cheese, ice cream, and processed meats.
**Foods to Include**
To combat inflammation, focus on whole, unprocessed foods that contain no added sugars. Incorporate fruits, vegetables, whole grains, legumes (like beans and lentils), fish, poultry, nuts, seeds, small amounts of low-fat dairy, and healthy oils like olive or avocado oil. Herbs and spices such as cinnamon, ginger, cayenne pepper, and turmeric may also provide benefits against inflammation.
The antioxidants present in brightly colored fruits and vegetables—including tomatoes, carrots, squash, and broccoli—can help neutralize free radicals, which damage cells and enhance inflammation. Important nutrients that can further assist in reducing inflammation include:
- Fiber from fruits, vegetables, legumes, and whole grains such as barley and oats.
- Omega-3 fatty acids from sources like salmon, walnuts, flaxseeds, and leafy greens.
- Polyphenols from berries, dark chocolate, tea, apples, citrus fruits, onions, soybeans, and coffee.
- Unsaturated fats found in nuts and various vegetable oils.
Overall, evidence indicates that dietary changes aimed at reducing inflammation are most beneficial for health issues such as arthritis, gastrointestinal conditions, heart health, diabetes, and possibly cognitive decline and autoimmune diseases.
**Implementing Changes**
Transitioning to an anti-inflammatory diet is best approached gradually, allowing new habits to develop into a lasting lifestyle change. Aim to consume fewer packaged foods and more whole foods. For meals, consider options such as a fruit smoothie or oatmeal with berries for breakfast; a salad filled with dark leafy greens, colorful vegetables, beans, nuts, and seeds for lunch; and lean protein with vibrant vegetables followed by fruit for dessert at dinner.
Increasing the color and variety in your meals will further enhance your intake of natural inflammation-fighting compounds. If a structured plan suits your preferences, the Mediterranean diet or the Dietary Approaches to Stop Hypertension (DASH) diet aligns well with the outlined dos and don’ts.