Your Guide to the Anti-Inflammatory Diet

Inflammation is behind just about every health concern you can think of, from chronic illnesses like rheumatoid arthritis, IBS, IBD, type 2 diabetes, Alzheimer’s disease, and heart disease to ongoing symptoms like fatigue, brain fog, depression, and digestive issues. 

So there’s a reason I talk about inflammation so often. The thing is, we have more control over excess inflammation than we may think. 

What you eat is one of the biggest factors in determining how inflamed you are. Virtually every food you consume is going to either contribute to inflammation or combat it. And eating an anti-inflammatory diet can help to prevent the risk of cognitive decline and chronic diseases of all kinds. 

But what are we really talking about when we talk about an anti-inflammatory diet? What should you eat, what shouldn’t you eat, and are there any tips and tricks for making it even more effective? 

We’ll explore all of these questions and more in this guide to an anti-inflammatory diet. 

Let’s start with the things that you should include. Eating to reduce inflammation doesn’t have to feel restrictive, and there are tons of delicious anti-inflammatory foods on the menu. 

But first, a caveat: one of the most important components to consider when planning your anti-inflammatory diet is your own individuality. I’ll get into this a bit more further down. Just keep in mind that we all have our own food triggers. 

If you come across a food that is listed as anti-inflammatory but you know you don’t feel well when you eat it, listen to what your body is telling you. What’s inflammatory for you might not be for somebody else. This is why it’s so important to follow your body’s cues as you fine-tune your own personal eating plan.  

1. Fruits, Veggies, And Leafy Greens

Generally speaking, fruits and vegetables are anti-inflammatory, and boast tons of additional health benefits. Try to include a wide variety of fruits and vegetables in your diet, as they all have different combinations of nutrients – the more you can take in, the better! 

For example, cruciferous vegetables like broccoli and cauliflower can help to improve methylation, and antioxidant-rich fruits like blueberries and pomegranates can help to reduce oxidative stress and cellular damage that can stem from toxin exposure. 

Dark, leafy greens like kale, spinach, and collards are also among the best choices to be on regular rotation. These greens are absolutely packed with antioxidants and polyphenols, plant compounds that help to fight inflammation, as well as several important vitamins and minerals. 

Other great anti-inflammatory fruits and vegetables include: 

Blueberries and other berries

Avocados

Carrots

Beets

Oranges, lemons, and other citrus fruits

Broccoli 

Sweet bell peppers

Grapes

Tomatoes 

Pomegranates

For bonus points, explore eating seasonally, focusing on produce that grows naturally near you at different times of the year.  

2. Omega-3 Fatty Acids

I’m a huge fan of healthy fats. Omega-3 fatty acids like DHA and EPA have been shown to reduce inflammation by inhibiting the production of proinflammatory cytokines like IL-6 and boosting the production of compounds that fight inflammation. (1, 2) They’re also crucial for supporting brain health, metabolism, heart health, and overall well-being. 

Great sources of anti-inflammatory omega-3 fatty acids include: 

Cold-water fatty fish like salmon, mackerel, and sardines

Avocados and avocado oil

Extra virgin olive oil

Coconut oil

Eggs from free-range chickens

Grass-fed beef

Nuts and seeds  

3. Anti-Inflammatory Beverages

What you drink matters, too! And there happen to be tons of great options for anti-inflammatory juices, smoothies, teas, and other beverages that you can sip on throughout the day. Here are a few ideas: 

Green tea

Pomegranate juice

Dairy-free golden milk (combine coconut milk, turmeric, ginger, black pepper, and honey, and heat up) 

Water with chlorella drops 

Green juice (or any fresh fruit and/or vegetable juice!) 

Smoothies made with nut milk 

Bone broth

I have a collection of delicious anti-inflammatory smoothie recipes here that you can check out for more inspiration (and juice recipes here!).  

LISTEN: Danielle Walker: Your Guide To Healthy Meal Prep & Autoimmune Healing Pro-Tips  

4. Gut-Healthy Foods

One of the best things you can do to reduce chronic inflammation overall is to support your gut. Imbalances in the gut microbiome, leaky gut, and other GI issues contribute to inflammation and imbalances throughout the body. 

All of the foods we’ve already talked about are great for supporting gut health overall. But you can take things a step further by incorporating probiotic and prebiotic foods into your diet. 

Probiotic foods are those that naturally contain live, beneficial bacteria, and prebiotic foods are those that help to feed the good bacteria in your gut. 

When it comes to probiotic foods (and drinks), you’re looking for things that have been fermented. A few options include: 

Kefir

Kombucha

Natto

Sauerkraut

Kimchi 

Tempeh 

Many high-fiber foods are great natural sources of prebiotics. Again, keeping in mind bio-individuality, some of these foods can be difficult to tolerate for some people (for example, some high-fiber foods are high in FODMAPs, which can be challenging for those with SIBO or IBS). 

Here are a few of the most powerful prebiotic foods: 

Asparagus

Garlic

Onions

Leeks

Apples

Dandelion greens

Other anti-inflammatory foods that help to support gut health include ginger and turmeric. 

Find your unique food triggers and reset your system with the help of my book, The Inflammation Spectrum. 

5. Supplements

Food comes first, but adding in a few strategic, anti-inflammatory supplements can really help to take your healing and wellness to the next level. 

For example, consider adding in a good quality fish oil for an extra boost of omega-3 fatty acids. Curcumin is another great choice. Curcumin is the active compound found in the cooking spice turmeric, but its anti-inflammatory effects are so powerful that it’s often worth adding in a supplement. 

Vitamin C, vitamin D, and resveratrol can also help to keep inflammation at bay. Remember that you can’t supplement your way out of a bad diet or lifestyle, but you can supercharge your healthy eating and living plan with well-chosen supplements.