An anti-inflammatory diet centers on fruits, vegetables, fatty fish, nuts, whole grains, and healthy fats while cutting back on processed foods, refined sugars, and fried items. It closely mirrors the Mediterranean diet, and the daily targets are straightforward: at least three servings each of fruits and vegetables, three servings of nuts per week, and two or more portions of fatty fish per week. Here’s what to put on your plate and what to skip.
Fruits and Vegetables
Colorful produce is the backbone of this way of eating. Fruits and vegetables are packed with vitamin C and polyphenols, compounds that interrupt inflammatory pathways through multiple mechanisms in the body. Bell peppers, citrus fruits, leafy greens, and berries are especially rich sources. Aim for at least three servings of vegetables a day (half a cup cooked, or one cup raw per serving) and three servings of fruit (half a cup to one cup each).
Berries deserve special mention. Blueberries, raspberries, and strawberries contain some of the highest polyphenol concentrations of any common food. They work well as a dessert swap: dark chocolate with raspberries or grilled peaches can replace sugary options while delivering anti-inflammatory compounds instead of triggering more inflammation.
Fatty Fish and Omega-3s
Salmon, mackerel, sardines, herring, anchovies, tuna, and striped bass are the top sources of omega-3 fatty acids, which directly reduce inflammatory signaling in the body. Most Americans consume roughly 10 times more omega-6 fats than omega-3s. The fix isn’t to eliminate omega-6 fats (many are perfectly healthy), but to add more omega-3s to bring the ratio closer to balance.
Two to three servings of fatty fish per week is the standard recommendation. If you don’t eat fish, walnuts, flaxseeds, chia seeds, and canola oil also provide omega-3s, though in a form the body converts less efficiently.
Nuts, Seeds, and Legumes
Nuts and seeds pull double duty: they supply omega-3s and vitamin E, both of which fight inflammation. A quarter cup of nuts or two tablespoons of nut butter counts as one serving, and three servings per week is the baseline target. Almonds, walnuts, pistachios, and sunflower seeds are all solid choices.
Legumes, including lentils, chickpeas, black beans, and kidney beans, provide both protein and fiber. Three half-cup servings per week is a good starting point, though many people on anti-inflammatory diets eat them more often since they serve as a protein source that replaces red meat.
Extra Virgin Olive Oil
Extra virgin olive oil contains a compound called oleocanthal that shares anti-inflammatory properties with ibuprofen. Studies examining these effects typically use about three tablespoons of extra virgin olive oil per day. Use it as your primary cooking fat, drizzle it on salads, or use it to finish soups and roasted vegetables. Not all olive oils are equal here: “extra virgin” specifically retains the beneficial compounds that refined olive oil loses during processing.
Whole Grains and Fiber
Dietary fiber does more than keep digestion moving. When fiber reaches your large intestine, gut bacteria ferment it into compounds called short-chain fatty acids. These molecules directly strengthen the gut lining and influence immune cells throughout the body, helping to expand the types of immune cells that calm inflammation rather than amplify it. This is one reason the connection between gut health and whole-body inflammation is so strong.
Brown rice, oats, quinoa, barley, and whole wheat bread all count. The key distinction is “whole” versus “refined.” White bread, white rice, and regular pasta have been stripped of the fiber that feeds beneficial gut bacteria, so they lose most of this anti-inflammatory benefit.
Gut-Friendly Fermented Foods
Probiotic foods support the same gut ecosystem that converts fiber into anti-inflammatory compounds. Yogurt and cottage cheese with live active cultures (check the label), kefir, kimchi, sauerkraut, and miso all introduce beneficial bacteria. Pair these with prebiotic foods that feed those bacteria: asparagus, bananas, garlic, onions, and Jerusalem artichokes are especially rich in the prebiotic fiber inulin.
Coffee, Tea, and Dark Chocolate
Good news for coffee and tea drinkers: both are rich in polyphenols. Dark chocolate (70% cacao or higher) also qualifies. These aren’t just guilt-free indulgences. Polyphenols inhibit inflammatory processes through multiple pathways, and regular consumption of coffee and tea is consistently associated with lower levels of inflammatory markers in large population studies. Keep portions reasonable and watch what you add to them, since sugar and flavored syrups work against the benefits.
Spices That Reduce Inflammation
Turmeric is the most studied anti-inflammatory spice. Its active compound, curcumin, has enough evidence behind it that the Arthritis Foundation recommends 500 mg of curcumin extract twice daily for managing osteoarthritis and rheumatoid arthritis symptoms. Turmeric is safe in amounts up to about three teaspoons a day. Your body absorbs curcumin much better when you pair it with black pepper and a source of fat, so adding turmeric to curries, soups, or golden milk with a pinch of pepper is more effective than sprinkling it on dry food.
Ginger, cinnamon, and rosemary also have documented anti-inflammatory activity. Cooking with these spices liberally is an easy way to add anti-inflammatory compounds to meals you’re already making.
Foods That Increase Inflammation
Processed and ultra-processed foods release inflammatory messengers that raise the risk of chronic inflammation. The main categories to cut back on:
- Fried foods: french fries, chips, donuts
- Processed meats: hot dogs, sausage, bacon, deli meats
- Refined carbohydrates: white bread, white rice, white pasta, pastries
- Certain fats: shortening, lard, margarine, and foods made with them
- Sugary drinks: sodas, fruit drinks, sweetened teas, flavored coffees, energy drinks
You don’t need to eliminate every item on this list overnight. The goal is to shift the overall pattern of your diet so anti-inflammatory foods substantially outweigh pro-inflammatory ones.
How You Cook Matters Too
Cooking methods affect how inflammatory your food becomes. Dry, high-heat methods like grilling, frying, roasting, and broiling can increase compounds called advanced glycation end products (AGEs) by 10 to 100 times compared to uncooked food. AGEs trigger inflammatory responses in the body.
The healthier alternatives are stewing, poaching, boiling, and steaming. Slow cookers are one of the best options overall. If you do grill or roast, marinating meat in acidic ingredients like vinegar, lemon juice, or tomato juice can cut AGE production by up to 50%. Cooking on ceramic surfaces rather than directly on metal also helps.
The Nightshade Question
You may have heard that nightshade vegetables like tomatoes, peppers, eggplant, and potatoes worsen inflammation, especially for people with arthritis. The evidence for this is weak. Nightshades contain a compound called solanine, and there is some research suggesting it can irritate the gut lining, which may indirectly affect joint pain. But the amounts in food are trace levels, and research also shows that purple potatoes, a nightshade, may actually reduce inflammation.
There is no clear evidence that avoiding nightshades will improve arthritis pain. These vegetables are nutrient-dense and rich in vitamins and polyphenols. Unless you’ve personally noticed a consistent pattern of symptoms after eating them, there’s little reason to cut them out.