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Importantly, the research does not point to one particular "anti-inflammatory food". Instead, the strongest evidence is emerging around overall dietary patterns that provide a wide variety of nutrient-dense foods, healthy fats, fibre and naturally occurring plant compounds.
A recent systematic review and meta-analysis of 33 randomised controlled trials found that a Mediterranean-style diet significantly reduced several markers of inflammation, including high-sensitivity C-reactive protein (hs-CRP), IL-6 and IL-17, although not every inflammatory marker was affected. This article provides a general guide to foods that form part of this type of dietary pattern. It is not a one-size-fits-all diet. Food allergies, intolerances, sensitivities and digestive conditions can significantly alter which foods are appropriate for an individual. What makes a food potentially anti-inflammatory?
The foods to build your diet around
1. Vegetables, particularly colourful and cruciferous vegetables
Vegetables should form a major part of an anti-inflammatory eating pattern. Leafy greens, capsicum, carrots, tomatoes, onions, garlic, beetroot, broccoli, cauliflower and other vegetables provide an impressive range of vitamins, minerals, fibre and plant compounds. Eating a variety of colours is useful because the colour of many plants reflects some of the phytochemicals they contain. Cruciferous vegetables such as broccoli, cabbage, cauliflower, kale and Brussels sprouts deserve particular attention because they contain glucosinolates. 2. Berries and other deeply coloured fruit Berries provide a concentrated source of polyphenols, particularly anthocyanins. Blueberries, blackberries, raspberries and strawberries are useful choices, but there is no need to restrict yourself to berries. Cherries, apples, citrus fruit, grapes and many other fruits provide their own combinations of plant compounds. The emphasis should be on variety rather than identifying one superior fruit.
5. Legumes and whole grains
Beans, lentils and chickpeas provide fibre, plant protein and a range of phytochemicals. Whole grains such as oats, barley, brown rice and wholegrain wheat also provide fibre, vitamins, minerals and naturally occurring plant compounds. Fibre is one of the important reasons these foods can have a valuable place in the diet. Dietary fibre supports healthy bowel function and provides fuel for the gut microbiome. When it comes specifically to inflammation, however, the research is less conclusive. Some clinical trials and reviews have found reductions in inflammatory markers following whole-grain consumption, while other well-designed analyses have found no significant overall effect. A systematic review of 31 randomised controlled trials found that 12 showed a significant reduction in at least one inflammatory marker, with benefits appearing more often in people who were overweight or had existing health conditions. So, while whole grains can certainly be part of a healthy, nutrient-dense diet, the evidence is not strong enough to describe whole grains themselves as reliably anti-inflammatory. Where does this leave us? I think whole grains are worth valuing for their fibre, nutritional content and potential benefits for the gut microbiome, rather than focusing on whether they can be labelled "anti-inflammatory". For people who tolerate them well, foods such as oats, barley and other whole grains can make a useful contribution to a varied diet. There is also a growing understanding that the way we respond to foods is influenced by our individual gut microbiome and digestive health. If you find that particular grains aggravate your digestion, that is worth exploring rather than automatically assuming that grains themselves are unhealthy. In some cases, the issue may relate to how an individual's digestive system and gut microbiome are responding to particular carbohydrates or fibres. This is another reason why an individualised approach to nutrition can be more useful than simply following a blanket grain-free or grain-inclusive diet. Nutrient-dense foods with concentrated plant compounds
Some foods are particularly interesting because they contain unusually high levels of specific bioactive compounds.
Broccoli sprouts and sulforaphane Broccoli sprouts are one of the best examples. They are particularly rich in glucoraphanin, a glucosinolate that can be converted into sulforaphane. This conversion involves the enzyme myrosinase. Sulforaphane has attracted considerable research because it can activate cellular defence pathways, including the Nrf2 pathway. Human studies have demonstrated biological effects from broccoli sprout preparations, although research into whether these effects translate into prevention or treatment of specific diseases is still developing. The form of broccoli matters too. The conversion of glucoraphanin into sulforaphane depends partly on the enzyme myrosinase. In one human study, fresh broccoli sprouts produced around three times higher levels of sulforaphane metabolites than a broccoli sprout powder without comparable myrosinase activity. Broccoli sprouts can be eaten fresh, while powders and extracts are also available. However, products vary in their glucoraphanin and myrosinase content, so the amount of glucoraphanin listed on a label does not necessarily tell us how much sulforaphane will ultimately be produced.
Foods to eat less often
An anti-inflammatory diet is not simply about adding a few beneficial foods to an otherwise highly processed diet.
It is equally important to consider foods that are best limited when they make up a substantial proportion of the diet. These include:
This does not mean that these foods need to be completely eliminated. Overall dietary pattern matters more than occasional foods. What about fermented foods?
Fermented foods such as natural yoghurt, kefir, sauerkraut and kimchi can also form part of a healthy diet.
A small randomised controlled trial found that a diet high in fermented foods increased gut microbial diversity and reduced 19 inflammatory proteins in healthy adults over ten weeks. This was an interesting finding, although it was a relatively small study. It is also worth keeping in mind that dietary research generally receives less commercial funding than research into products such as supplements, as dietary changes are not something that can be patented or sold as a product. As with other foods, tolerance matters. Fermented foods can be problematic for some people with food sensitivities or digestive conditions. A general guide, not a one-size-fits-all diet
There is an important distinction between a food being nutritious in general and that food being appropriate for a particular person.
Food allergies, intolerances and sensitivities need to be considered when developing an individual's diet. The same applies to conditions such as IBS, SIBO and other gastrointestinal disorders. For example, increasing legumes, whole grains or fermented foods may be beneficial for one person but cause significant digestive symptoms in another. This does not necessarily mean that the food is "bad". It means that nutrition needs to be individualised. The aim is therefore not to follow a rigid list of foods labelled "anti-inflammatory", but to develop the most nutrient-dense, varied and enjoyable diet that an individual's body can tolerate. The bottom line
The research is increasingly supporting the importance of dietary patterns rich in vegetables, fruit, whole foods, healthy fats, fish, nuts, seeds and other nutrient-dense foods.
Within these foods are thousands of naturally occurring compounds, including polyphenols, flavonoids, carotenoids and glucosinolates. Research is continuing to uncover how these compounds interact with our cells, immune system, metabolism and gut microbiome. There is no single food that switches inflammation off. Instead, think about the overall pattern of what you eat. Aim for variety, include plenty of nutrient-dense foods and minimise the highly processed foods that provide little nutritional value. And if allergies, sensitivities or digestive problems are present, the best diet is not necessarily the one that looks healthiest on paper. It is the one that provides excellent nutrition while also being appropriate for the individual.
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