Inflammation has become one of nutrition's biggest buzzwords. Blamed for everything from joint pain to fatigue, it can be hard to separate the science from the social media hype.
“Inflammation isn’t inherently bad. It’s the way our body protects itself if we’re sick or injured,” says Mckenzie Dryden, registered dietitian at HonorHealth Whole Health Institute. “But chronic inflammation over time can contribute to conditions like type 2 diabetes and cardiovascular disease.”
That's why many experts recommend adding inflammation-fighting foods into your eating plan.
What is an anti-inflammatory diet?
This isn’t a "diet” in the context of weight loss. It’s simply an eating plan that emphasizes nutrient-dense, whole foods while limiting others that may contribute to inflammation.
The Mediterranean diet and Blue Zones are two of the more popular lifestyles aligned with anti-inflammatory eating.
“Foods rich in antioxidants, healthy fats and fiber are all things we want to include more of,” Mckenzie advises. “Many of the foods people hear about as anti-inflammatory fall into those categories.”
Anti-inflammatory diet foods include:
- Colorful fruits and vegetables
- Whole grains
- Beans and lentils (low sodium or rinsed)
- Fish high in omega-3s, such as salmon and tuna
- Nuts and seeds
- Unsaturated fats like olive or avocado oil
Canned, fresh or frozen? All three are fine, says Mckenzie, as long as you stick to single ingredient items with no sauce. “Frozen fruits and veggies are fantastic because they’re frozen at peak freshness,” says Mckenzie. “That helps preserve more vitamins and minerals.”
Foods to limit:
- Heavily processed meats
- Fried foods
- Sugary drinks and alcohol
- White bread, pastries and other highly processed carbs
- Margarine, shortening and hydrogenated oils
Your health history, medications, food sensitivities and lifestyle all influence what works best for you.
Are anti-inflammatory supplements worth the money?
From turmeric and curcumin to resveratrol, ginger and omega-3s, the internet is filled with supplements claiming to fight inflammation.
The bottom line? For most people, the best way to get nutrients is through food. "I would much rather see someone add a new fruit, vegetable or whole grain to their routine before reaching for a supplement," Mckenzie says. “And you can cook with ginger or turmeric.”
Supplements are designed to fill gaps in daily nutrition, but they don't replace healthy eating. There are exceptions, of course. If you don’t eat fish, for example, you may benefit from omega-3 fatty acid supplements.
Ask your primary care provider before taking any new supplements, since some can interact with certain medications.
Anti-inflammatory diets aren’t magic
Rather than chasing the latest nutrition trend or eliminating entire food groups, focus on habits that consistently support your health — like eating more fruits and vegetables, choosing fiber-rich foods and staying active.
"People are often looking for one food, one supplement or one thing to avoid," says Mckenzie. "But health is built from the choices we make every day."
That's the philosophy behind the HonorHealth Whole Health Institute's approach to care. By looking beyond individual foods at your overall wellness, you can develop sustainable habits that support your health for decades to come.