The anti-inflammatory diet – what is it? What should you eat and what should you avoid?

An anti-inflammatory diet is a way of planning a diet that prioritises foods associated with a more favourable metabolic and inflammatory profile. Its principles largely overlap with those of the Mediterranean diet, which is rich in vegetables, fruit, whole grains, pulses, fish and olive oil. As early as 1958, the Seven Countries Study was launched, which highlighted the links between the traditional diets of people in Mediterranean countries and cardiovascular health.

1. Diet and inflammation
2. Components of an anti-inflammatory diet
3. Examples of breakfast, lunch and dinner
4. FAQ – frequently asked questions about the anti-inflammatory diet

Diet and inflammation

Inflammation is a natural part of the body’s defence mechanism, but when it persists for a long time, it can be associated with metabolic disorders and chronic diseases. Many factors influence its levels, and diet is one of them. A high intake of highly processed foods, rich in salt, added sugars and trans fats, is often associated with a less favourable profile of inflammatory markers, particularly with long-term consumption of such a diet.

At the same time, a diet low in fibre provides gut bacteria with less material to produce short-chain fatty acids, including butyrate. Short-chain fatty acids are metabolic products of gut bacteria and are being intensively studied, amongst other things, in the context of intestinal barrier function and the immune response. Vegetables, fruit, whole grains, pulses, nuts and olive oil also provide polyphenols and other bioactive compounds that may influence the body’s inflammatory response. Energy balance is equally important, as excess body fat can in itself contribute to elevated levels of certain inflammatory markers.

Components of an anti-inflammatory diet

A diet with low pro-inflammatory potential should be based on foods that are as unprocessed as possible and as varied as possible. In practice, a diet similar to the Mediterranean diet works well: plenty of vegetables, fruit, wholegrain cereals, pulses, nuts and seeds, with olive oil as the main source of fat. It is worth eating fish regularly, especially oily sea fish such as salmon, herring, mackerel and sardines, which provide long-chain omega-3 fatty acids. Eggs, fermented dairy products, lean poultry and pulses can also be sources of protein.

It is a good idea to include a variety of coloured vegetables and fruit in your diet, such as tomatoes, peppers, leafy greens, broccoli, carrots, berries, citrus fruits, apples and plums. It is best to choose wholegrain cereal products, such as porridge, buckwheat groats, pearl barley, brown rice and wholemeal bread.

It is worth limiting, above all, sugary drinks, sweets, salty snacks, frequent portions of fast food, products high in saturated fats and processed meat. There is no need to completely ban sugar, red meat or dairy products. What matters more is the quantity, frequency and overall quality of your diet. When it comes to drinks, it’s best to choose water first and foremost, and treat unsweetened coffee and tea as additions to your daily diet.

How can you put together a diet with a more anti-inflammatory profile?

Dietary Inflammatory Index (DII*)

* In the DII algorithm, individual dietary components are assigned values indicating a more pro-inflammatory or anti-inflammatory profile, based on the results of studies taken into account when developing the index. The DII is used to assess overall dietary patterns and does not imply that any single food product has an anti-inflammatory or pro-inflammatory effect.

Examples of breakfast, lunch and dinner

For breakfast on an anti-inflammatory diet, porridge made with milk, topped with a handful of blueberries or raspberries, a spoonful of walnuts and a small amount of chia seeds, is a good choice. Another option is wholemeal bread with chickpea spread, a tomato and a handful of rocket, served with natural yoghurt or kefir.

Lunch could consist of baked salmon, buckwheat and a generous portion of vegetables, such as broccoli, carrots and peppers, dressed with olive oil. For a fish-free option, you could prepare a stew made with lentils, tomatoes, courgettes and carrots, served with buckwheat or wholegrain rice. Chicken breast with pearl barley and a coleslaw made from cabbage, carrots and olive oil is also a good choice.

For dinner, you could make a salad with beans, tomatoes, cucumber, peppers, parsley and olive oil, accompanied by a slice of wholemeal bread. Another option is an omelette with spinach and tomatoes, or sandwiches with cottage cheese, vegetables and pumpkin seeds. Such combinations bring together vegetables or fruit, a source of protein, wholegrains or pulses, and unsaturated fats, without the need for exotic or expensive ingredients. You can also add a fermented dairy product to your lunch or dinner.

"The anti-inflammatory diet is not based on a single food or on eliminating entire food groups. What matters most is your day-to-day eating habits: plenty of vegetables, fruit, whole grains, pulses, fish and unsaturated fats, and limiting highly processed foods." Anna Zięba – Dietitian

FAQ – frequently asked questions about the anti-inflammatory diet

What exactly is the anti-inflammatory diet?

It is a way of eating whose principles are similar to those of the Mediterranean diet. It is based mainly on vegetables, fruit, whole grains, pulses, nuts, fish and olive oil. It is not a single, rigid diet with a fixed list of foods.

Does the anti-inflammatory diet really ‘curb inflammation’?

Such a statement would be an over-simplification. The diet can influence the metabolic profile and some markers associated with inflammation, but inflammation is a complex process that also depends on body weight, physical activity, sleep, smoking, diseases and other factors.

What should you eat most often on an anti-inflammatory diet?

Good choices include a variety of vegetables and fruit, wholegrains, pulses, nuts, seeds, olive oil, fish, eggs and fermented dairy products. In practice, a simple, minimally processed diet works best.

Do you have to cut out sugar completely?

No. What matters more is the total amount of added sugars and how often you eat sweets, sweetened drinks or desserts. A single product containing sugar does not automatically turn your entire diet into a ‘pro-inflammatory’ one.

Is red meat off-limits?

It does not need to be completely eliminated. In an anti-inflammatory diet, fish, pulses and other sources of protein usually make up a larger proportion of the diet, whilst it is particularly advisable to limit processed meat, such as certain cured meats, sausages and meat products.

Do dairy products have a pro-inflammatory effect?

Dairy products cannot be regarded as a food group that everyone should eliminate from an anti-inflammatory diet. This dietary model may include, amongst other things, natural yoghurt, kefir or cottage cheese, provided they are well tolerated and fit into the overall meal plan.

Which fats should you choose?

It is usually best to opt for sources of unsaturated fats, such as olive oil, nuts, seeds and fish. At the same time, it is advisable to limit frequent consumption of products rich in trans fats and large amounts of saturated fats.

Sources:

• Tabung, F. K., Smith-Warner, S. A., Chavarro, J. E., Wu, K., Fuchs, C. S., Hu, F. B., Chan, A. T., Willett, W. C., & Giovannucci, E. L. (2016). Development and Validation of an Empirical Dietary Inflammatory Index. The Journal of nutrition, 146(8), 1560–1570. https://doi.org/10.3945/jn.115.228718
• Shivappa, N., Steck, S. E., Hurley, T. G., Hussey, J. R., & Hébert, J. R. (2014). Designing and developing a literature-derived, population-based dietary inflammatory index. Public health nutrition, 17(8), 1689–1696. https://doi.org/10.1017/S1368980013002115
• Keshani, M., Rafiee, S., Heidari, H., Rouhani, M. H., Sharma, M., & Bagherniya, M. (2026). Mediterranean Diet Reduces Inflammation in Adults: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Nutrition reviews, 84(9), 1776–1790. https://doi.org/10.1093/nutrit/nuaf213