What Is An Anti-Inflammatory Diet?
Inflammation is a natural process the body uses to fight infection and injury - but when it becomes chronic, it can contribute to long-term health issues. That’s where an anti-inflammatory diet comes in. But what exactly does it involve?
In this guide, discover what an anti-inflammatory diet is, which foods help reduce inflammation, what to avoid and how your everyday choices can support better long-term health.
What is inflammation and why does it matter?
Inflammation is your body’s natural defense mechanism. When you’re injured or exposed to harmful bacteria or viruses, your immune system responds by sending white blood cells to the affected area. This often causes redness, swelling, heat, or pain - classic signs of acute inflammation, which usually resolves once healing begins.
But inflammation isn’t always helpful. When it lingers, even without an injury or infection, it becomes chronic. Over time, chronic inflammation can damage healthy cells and tissues, and has been linked to a number of health issues, including heart disease, type 2 diabetes, arthritis and certain cancers.
Because it can develop silently and build up over time, chronic inflammation is often described as a “hidden” risk factor for many conditions. That’s why making diet and lifestyle choices that help reduce inflammation can be an important step in protecting your overall health.
Which foods help reduce inflammation?
While inflammation is a natural immune response, certain dietary choices can influence how your body handles it. Research shows that certain foods can help reduce inflammation by supplying key nutrients and antioxidants that support your body’s healing processes. These anti-inflammatory foods include:
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Berries, such as blueberries and strawberries, rich in antioxidants that help combat cellular damage
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Oily fish, like salmon and mackerel, which provide omega-3 fatty acids known to reduce inflammatory markers
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Leafy greens, such as spinach and kale, packed with vitamins and phytonutrients
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Nuts and seeds, which offer healthy fats and fibre that support heart and gut health
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Olive oil, a staple of the Mediterranean diet, known for its anti-inflammatory compounds
Adding more of these foods to your meals may help reduce the impact of chronic inflammation and support your long-term health.
Which foods can trigger inflammation?
Just as some foods can help reduce inflammation, others are known to contribute to or worsen it, especially when consumed regularly over time. Diets high in ultra-processed or sugary foods can cause the immune system to stay in a prolonged state of alert, which may increase the risk of chronic health conditions.
Common inflammation-triggering foods include:
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Refined carbohydrates, such as white bread and pastries, which can spike blood sugar levels
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Fried foods, like chips and crisps, often high in trans fats and inflammatory oils
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Red and processed meats, including sausages and bacon, which may promote inflammatory responses
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Sugary drinks, such as fizzy drinks and sweetened fruit juices, which are linked to higher inflammatory markers
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Highly processed snacks, including packaged biscuits and sweets, which often contain additives and preservatives that may irritate the body
Limiting these foods and focusing on a balanced, whole-food diet can help reduce inflammation and support better long-term health.
How does an anti-inflammatory diet support long-term health?
Following an anti-inflammatory diet isn’t just about managing symptoms - it can play a key role in protecting your overall health. Chronic inflammation has been linked to several long-term health conditions.
By choosing foods that naturally help to lower inflammation, you can:
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Support cardiovascular health, thanks to nutrients that help reduce blood pressure and improve cholesterol levels
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Help manage blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes
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Promote healthy joints, by easing the inflammatory processes that contribute to stiffness and pain
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Boost gut health, through fibre-rich foods that support a balanced microbiome
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Strengthen your immune system, making it easier for your body to respond appropriately to threats
Over time, an anti-inflammatory approach to eating can help lower your risk of chronic illness and improve your overall sense of wellbeing.
Is an anti-inflammatory diet suitable for everyone?
In most cases, an anti-inflammatory diet is a healthy and balanced way of eating that can benefit people of all ages. It emphasises whole, nutrient-rich foods that support overall wellbeing, making it a positive choice for many lifestyles.
However, individual nutritional needs can vary. For example:
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People with certain medical conditions, such as kidney disease or food intolerances, may need to modify parts of the diet
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Those taking medications or undergoing treatment for chronic illness should consult with a healthcare professional before making significant dietary changes
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Athletes or individuals with higher calorie needs may need to adapt portion sizes to maintain energy levels
If you’re unsure whether an anti-inflammatory diet is right for you, speaking to a registered dietitian or healthcare provider can help tailor it to your specific needs.
How to start eating anti-inflammatory – simple swaps and tips
Adopting an anti-inflammatory diet doesn’t have to mean a complete overhaul of your eating habits. Small, consistent changes can make a real difference over time. Here are a few easy ways to get started:
Simple food swaps:
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Swap white bread and pasta for wholegrain or brown varieties
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Replace processed snacks with fresh fruit, nuts or yogurt
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Choose olive oil instead of butter or vegetable oil for cooking
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Opt for herbs and spices like turmeric, ginger, and garlic instead of salt-heavy seasonings
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Drink water or herbal teas in place of sugary drinks
Everyday tips:
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Plan your meals around vegetables, lean proteins and whole grains
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Batch cook anti-inflammatory meals to make healthy choices easier during the week
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Read food labels to avoid hidden sugars, additives and trans fats
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Stay hydrated, as water helps reduce inflammation and supports digestion
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Be consistent, aiming to make anti-inflammatory choices most of the time rather than striving for perfection
These small adjustments can help you build sustainable habits that support your health for the long term.
Track how your diet impacts your health with regular assessments
Making changes to your diet is a powerful step, but understanding how those changes affect your body can offer even greater insight. Regular health assessments can help you monitor key markers like cholesterol, blood sugar, inflammation levels and more.
With a Bluecrest Health MOT, you can gain a clearer picture of your overall health, including how your nutritional choices may be supporting (or hindering) your wellbeing. These comprehensive checks are designed to give you actionable results and peace of mind.
Whether you’ve just started making dietary changes or are looking to stay on track, a regular check-in can help you make informed decisions for the long term.
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