Which foods reduce inflammation, and which make it worse?

Berries. Blueberries, strawberries, raspberries, and blackberries are rich in anthocyanins — the pigments that give them their color. These polyphenols have been shown to reduce inflammatory markers including CRP and IL-6⁴. A cup of mixed berries daily is a reasonable target.

Fatty fish. Salmon, mackerel, sardines, and anchovies are the best dietary sources of EPA and DHA, the long-chain omega-3 fatty acids that the body metabolizes into resolvins and protectins — molecules that actively resolve inflammation³. Two to three servings per week is the amount most supported by research.

Leafy greens. Spinach, kale, collard greens, and Swiss chard supply vitamin K, folate, and a range of polyphenols that inhibit pro-inflammatory pathways. Dark leafy greens are among the most nutrient-dense foods available and are consistently associated with lower inflammatory markers².

Extra-virgin olive oil. The PREDIMED trial — one of the largest dietary intervention studies ever conducted — showed that a Mediterranean diet supplemented with extra-virgin olive oil reduced cardiovascular events by approximately 30%¹. Olive oil contains oleocanthal, a compound with anti-inflammatory properties comparable to low-dose ibuprofen.

Nuts. Almonds, walnuts, and other tree nuts provide healthy fats, fiber, and polyphenols. Walnuts are particularly notable for their alpha-linolenic acid (ALA) content, a plant-based omega-3. The PREDIMED trial also tested a nut-supplemented arm and found similar cardiovascular benefits¹.

Other notable foods. Turmeric (curcumin), ginger, green tea, tomatoes, and dark chocolate (70%+ cacao) all have documented anti-inflammatory effects, though the evidence is strongest for the foods listed above.

What to Avoid

Added sugar and high-fructose corn syrup. Excess sugar triggers the release of inflammatory cytokines and promotes insulin resistance.

Refined carbohydrates. White bread, pastries, and other highly processed grains spike blood sugar rapidly, triggering an inflammatory insulin response. Whole grains, by contrast, are associated with lower inflammation.

Processed and ultra-processed foods. Foods with long ingredient lists — packaged snacks, fast food, processed meats — tend to be high in omega-6 fatty acids, sodium, and additives that promote inflammation. Processed meats (bacon, hot dogs, sausage) are particularly problematic and are classified as Group 1 carcinogens by the WHO.

Excess omega-6 seed oils. While omega-6 fats are essential in small amounts, the modern Western diet provides them in extreme excess relative to omega-3s, primarily through soybean, corn, and sunflower oils used in processed foods. A high omega-6-to-omega-3 ratio promotes pro-inflammatory eicosanoid production³.

The strongest evidence for anti-inflammatory eating comes from the PREDIMED trial (Prevención con Dieta Mediterránea), a landmark randomized controlled trial involving 7,447 participants at high cardiovascular risk¹. Published in the New England Journal of Medicine, the trial compared a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts against a control low-fat diet. Both Mediterranean diet groups showed approximately 30% reduction in major cardiovascular events. Subsequent analyses of the PREDIMED data showed significant reductions in inflammatory biomarkers (CRP, IL-6, and adhesion molecules) in the intervention groups, establishing a mechanistic link between the dietary pattern and its cardiovascular benefits.

Calder (2017) reviewed the molecular mechanisms by which omega-3 fatty acids from fish oil modulate inflammation³. EPA and DHA are incorporated into cell membrane phospholipids, where they compete with arachidonic acid (an omega-6 fat) for the cyclooxygenase and lipoxygenase enzymes that produce inflammatory mediators. The result is a shift from pro-inflammatory prostaglandins and leukotrienes toward specialized pro-resolving mediators (SPMs) — resolvins, protectins, and maresins — that actively promote the resolution of inflammation rather than simply suppressing it.

Harvard Health Publishing's summary of the anti-inflammatory diet literature² identifies the same core foods highlighted above and notes that the pattern closely mirrors traditional Mediterranean and Japanese dietary patterns — two of the eating styles most consistently associated with longevity and low rates of chronic disease. The key insight is that anti-inflammatory eating is not about individual superfoods but about an overall dietary pattern: high in whole plants, healthy fats, and omega-3-rich fish; low in sugar, refined grains, and processed foods.

The practical takeaway from this body of evidence is that dietary changes can meaningfully reduce systemic inflammation within weeks to months, and that the most effective approach is shifting overall dietary patterns rather than adding isolated supplements.