Inflammation isn't inherently bad. When you cut your finger or catch a cold, acute inflammation is your immune system doing exactly what it should - fighting infection, repairing tissue, then standing down. The problem is chronic, low-grade inflammation that persists for months or years.
This type of systemic inflammation is now linked to heart disease, type 2 diabetes, certain cancers, Alzheimer's, and autoimmune conditions. Diet is one of the most powerful tools we have to influence it - both positively and negatively.
How We Measure Inflammation
C-reactive protein (CRP) - A key inflammatory marker measured via blood test. Levels above 3 mg/L indicate elevated cardiovascular risk.
IL-6 and TNF-alpha - Inflammatory cytokines that research studies measure to assess dietary interventions.
Omega-6 to omega-3 ratio - The typical Western diet has a ratio of 15-20:1. Optimal is closer to 4:1 or lower.
How Food Affects Inflammation
Key Mechanisms
Anti-Inflammatory Foods to Emphasise
Strongly Anti-Inflammatory
- Fatty fish (salmon, mackerel, sardines)
- Extra virgin olive oil
- Leafy greens (spinach, kale, chard)
- Berries (blueberries, strawberries)
- Nuts (walnuts, almonds)
- Turmeric (with black pepper)
- Ginger
- Green tea
Supporting Foods
- Tomatoes (lycopene)
- Cruciferous vegetables (broccoli, cauliflower)
- Whole grains (oats, brown rice)
- Legumes (beans, lentils)
- Dark chocolate (70%+ cocoa)
- Avocados
- Peppers (all colours)
- Cherries
Pro-Inflammatory Foods to Limit
Most Inflammatory
- Sugary drinks and fruit juices
- Refined carbohydrates (white bread, pastries)
- Deep-fried foods
- Processed meats (bacon, sausages, ham)
- Excessive alcohol
- Trans fats (partially hydrogenated oils)
Moderate Carefully
- Red meat (limit to 1-2 times weekly)
- Refined vegetable oils (corn, soybean)
- Ultra-processed foods
- Added sugars in any form
- Excessive omega-6 fatty acids
- Artificial additives
It's Essentially Mediterranean
If the anti-inflammatory diet sounds familiar, that's because it overlaps substantially with the Mediterranean diet - and this isn't coincidental. Mediterranean populations have lower rates of heart disease, diabetes, and inflammatory conditions, and their dietary pattern has the strongest research backing for reducing inflammatory markers.
The core principles:
- Olive oil as primary fat - Rich in oleocanthal, which has ibuprofen-like anti-inflammatory effects
- Fish twice weekly minimum - Especially oily fish for omega-3s
- Abundant vegetables - Half your plate at most meals
- Nuts and legumes regularly - Several times per week
- Whole grains over refined - Brown rice, whole wheat, oats
- Limited processed meat - Occasional, not daily
- Moderate wine with meals - Optional, 1 glass (the resveratrol benefits are modest)
Conditions Linked to Chronic Inflammation
- Heart disease and atherosclerosis
- Type 2 diabetes and insulin resistance
- Rheumatoid arthritis and autoimmune conditions
- Inflammatory bowel disease (Crohn's, ulcerative colitis)
- Alzheimer's and cognitive decline
- Depression and mood disorders
- Certain cancers
- Obesity (fat tissue itself is inflammatory)
The Omega Balance
Modern Western diets are heavily skewed toward omega-6 fatty acids (found in vegetable oils, processed foods, grain-fed meat) and deficient in omega-3s (fatty fish, walnuts, flaxseed). Both are essential, but the ratio matters.
Practical ways to improve your ratio:
- Cook with olive oil instead of sunflower or vegetable oil
- Eat oily fish twice weekly - Salmon, mackerel, sardines, herring
- Add walnuts to breakfasts or as snacks
- Choose grass-fed meat when possible (better omega profile)
- Reduce processed foods - Major source of hidden omega-6
Beyond Food
Diet is powerful, but inflammation is also influenced by:
- Sleep - Poor sleep increases inflammatory markers significantly
- Exercise - Regular movement has anti-inflammatory effects
- Stress - Chronic stress elevates cortisol and inflammation
- Body weight - Excess fat tissue is metabolically active and inflammatory
- Smoking - Strongly pro-inflammatory (if applicable, quitting helps rapidly)
Realistic Expectations
Changing your diet won't cure inflammatory conditions overnight. Research shows measurable reductions in CRP and other markers after 6-12 weeks of consistent dietary change. Some people notice symptom improvements sooner - reduced joint stiffness, better energy, improved digestion - but the deeper metabolic shifts take time.
Don't approach this as an all-or-nothing regime. Adding more anti-inflammatory foods while gradually reducing inflammatory ones is more sustainable than dramatic overnight changes.
The Bottom Line
Chronic inflammation underlies many modern diseases, and diet is one of the most effective ways to influence it. Focus on omega-3-rich fish, olive oil, colourful vegetables, nuts, and whole grains while limiting processed foods, refined carbohydrates, and processed meats. This essentially describes the Mediterranean diet - no coincidence given its strong research backing. Combine dietary changes with adequate sleep, regular movement, and stress management for the greatest impact. Measurable improvements in inflammatory markers typically appear within 2-3 months of consistent change.
References
- Calder, P.C. (2020). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 48(6), 2475-2487. doi:10.1042/BST20200019
- Casas, R., et al. (2018). The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocrine, Metabolic & Immune Disorders Drug Targets, 18(3), 215-223. doi:10.2174/1871530317666171114115659
- Harvard Health. (2023). Foods that fight inflammation. health.harvard.edu
- Galland, L. (2010). Diet and inflammation. Nutrition in Clinical Practice, 25(6), 634-640. doi:10.1177/0884533610385703
- British Heart Foundation. (2023). Mediterranean diet. bhf.org.uk
