Inflammation is the body’s natural response to stress or injury, but when it becomes chronic, it can damage our cells, tissues and organs. The anti-inflammatory diet is a style of eating aimed at reducing inflammation in the body, which can be key for managing chronic health issues like heart disease, diabetes, and even arthritis. This diet is less about restriction and more about adding in foods that help keep inflammation in check. So, let’s talk about it!
At its core, the anti-inflammatory diet is an overall healthy, balanced diet with a strong focus on vibrant fruits and veggies, healthy fats and whole grains.
Colourful fruits and veggies like leafy greens, berries, and tomatoes are great options—they’re rich in vitamins, minerals, fibre, and most importantly, antioxidants. Antioxidants help protect our cells from free radicals, which can contribute to inflammation. Like always, the more colour on your plate the better as each colour provides its own unique set of health promoting properties.
Healthy fats, especially omega-3 fatty acids, are another big part of this diet. You can find these in oily fish like salmon, mackerel, and sardines, or in plant-based sources like chia seeds, flaxseeds, and walnuts. Omega-3s have been shown to help reduce inflammation and support heart and brain health1,2. Other healthy fats, like those found in olive oil, avocados, and nuts, are also encouraged. In addition, lean proteins such as plant-based options (e.g. beans and lentils), poultry and lean cuts of pork, are also encouraged to reduce saturated fat intake.
Wholegrains—like brown rice, quinoa, and oats—replace refined grains like white bread and pasta in this diet. These whole grains are higher in fibre, which keeps blood sugar stable and inflammation low.
Whilst there are many factors that contribute to inflammation, there are certain foods that are considered pro-inflammatory that we can avoid eating excessively. Foods that should be eaten in moderation include:
Adopting an anti-inflammatory diet can have lots of health benefits! The diet pattern has been linked to:
Plus, all those nutrient-dense foods support a healthy immune system and gut. Even mental well-being can get a boost, as omega-3s have been connected to brain health and lower rates of depression7.
Overall, the anti-inflammatory diet is in line with what we would recommend to anyone as a healthy, balanced diet…just with a fancier name! The emphasis on colourful fruits, healthy fats, and whole grains as well as limiting discretionary foods, can help to reduce inflammation, support overall health and reduce your risk of developing chronic health conditions. It’s simple, balanced, and dietitian-approved!
If you’re interested in giving the anti-inflammatory diet a try, here are five easy ways to get started:
References:
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Health Partners is committed to providing quality and affordable health care, and we value our members and our obligation to protect your privacy. As part of our responsibility in protecting your privacy, from time to time we review our policies to ensure we are meeting our obligations. We have recently made some updates to our Privacy Policy. Please click here to view the Health Partners Privacy Policy.
© Copyright Health Partners. 2025 All Rights Reserved.
Health Partners is committed to providing quality and affordable health care, and we value our members and our obligation to protect your privacy. As part of our responsibility in protecting your privacy, from time to time we review our policies to ensure we are meeting our obligations. We have recently made some updates to our Privacy Policy. Please click here to view the Health Partners Privacy Policy.
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