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Are anti-inflammatory diets backed by science? Can some foods really cause inflammation in my body?
When my patients ask me about anti-inflammatory diets, they're usually expecting me to talk about turmeric or the latest viral green drink. Lists of "toxic" foods are popular on social media - followed by advice to start the day with things like celery juice to help you "detox." And while I'd love to say that a cup of blueberries a day will "turn off" inflammation, that's not what the evidence shows.
When researchers follow people for years or run clinical trials, it's a dietary pattern that matters - not whether you drank ginger tea each day.
The anti-inflammatory diet that multiple studies have shown works best is actually quite simple: vegetables, legumes, whole grains, olive oil, nuts and fish. In one Spanish clinical trial, people were asked to eat more of these foods - and less processed meat and ultra-processed foods. Their inflammatory markers improved, and their risk of heart attack and stroke fell.
It's essentially the Mediterranean diet. And - just to be clear - the Mediterranean diet is just a name. Its principles can be applied to many cuisines, from Mexican and Indian to Greek and Italian.
While there's no single magic solution, I'm going to share with you the foods that scientists have linked to lower inflammatory markers in the blood. Think of these foods as a backbone to building a healthier habit.
• Anti-inflammatory foods
These foods are rich in anti-inflammatory compounds, such as vitamins, beta-carotene, polyphenols, omega-3 fatty acids, and, of course, fiber. Aim to incorporate a variety of them into your routine most days of the week. When you're planning a meal, think about emphasizing lots of plants, color and healthy fats.
• Whole grains, such as whole wheat, oats or brown rice
• Legumes, such as lentils, black beans and tofu
• Probiotic foods, such as Greek yogurt or kefir
• Green leafy vegetables, such as spinach or kale
• Green or black tea, or coffee
• Dark yellow vegetables, such as sweet potatoes, carrots or pumpkin
• Spices, such as turmeric, ginger and garlic
• Flavonoid-rich fruits, such as berries and citrus
• Nuts and seeds, such as walnuts, almonds and chia seeds
• Extra-virgin olive oil as your main cooking oil
• Fatty fish, such as salmon or mackerel
• Pro-inflammatory foods
These are the foods to treat more as occasional guests. In studies, they've been linked to cancer, heart disease and the metabolic syndrome. That doesn't mean you have to ban them outright. I encourage patients to think about how often these foods show up on their plates and whether there's room to start making small swaps so they aren't the main sources of your nutrients.
• Ultra-processed foods, such as chips, packaged crackers, many frozen meals and instant foods
• Refined carbohydrates, such as white bread, sugary breakfast cereals or pastries
• Red and processed meats, such as bacon, sausage, hot dogs and deli meats
• Sugar-sweetened beverages, such as sodas, sweet tea and energy drinks
• Fried foods and those high in trans fats and saturated fats, such as those found in many fast-foods and baked goods
• How foods can trigger inflammation in your body
The idea that food can trigger inflammation is backed by a growing body of science. Researchers can measure inflammation using blood tests for markers such as C-reactive protein or interleukin 6. Certain foods trigger bursts of sugar and triglycerides in the bloodstream, and the body responds by generating inflammation. When we eat those foods frequently, that inflammation can persist in our bodies at a low level.
This can have far-reaching impact: In 2018, one team found that people who ate more foods associated with these inflammatory blood markers were more likely to develop unique colon cancers containing a particular bacteria, Fusobacterium nucleatum. The findings suggested that inflammation from the food we eat alters the gut microbiome and can contribute to how certain cancers develop.
An inflammatory diet has also been linked to:
• A higher risk of obstructive sleep apnea
• Developing gout, a type of inflammatory arthritis
• Having a stroke or heart attack
• More depressive symptoms and use of antidepressants
• Dementia of all causes, including Alzheimer's
• What I want my patients to know
Think about what you're going to add instead of subtract. Pick one of your go-to dinners: Can you add one extra serving of vegetables? How about a serving of fruit at lunchtime? Frozen veggies and canned beans are great add-ins that don't break the bank. You can still enjoy foods you love while supporting an overall healthy pattern of eating - and you don't need to chase every new anti-inflammatory tonic the internet throws at you.
Trisha S. Pasricha is a physician at Massachusetts General Hospital, an instructor in medicine at Harvard Medical School and a medical journalist.
Previously:
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• I'm a doctor. Here are 11 science-backed tips to help you eat healthier
• What the science says about intermittent fasting
• Pelvic pain isn't normal. Many women have this illness but don't know it
• I'm a gastroenterologist. Here's the surprising truth about gluten
• How can I keep my energy up as I age?
• These essential oils have science-backed health benefits
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• More young people are getting cancer. Can you lower the risk?
• Should I take ashwagandha for sleep? Here's what the science says
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