What foods are anti-inflammatory?

You’ve probably heard of inflammation – often in a negative context. But it’s not something your body gets ‘wrong’. In fact, it’s a vital biological process that helps protect you.¹ What matters is the difference between short-term, helpful inflammation and the kind that persists over time.¹ Here’s what that means and what the current evidence says about diet, lifestyle and inflammatory balance.

Inflammation is part of your immune system’s natural defence mechanism. When you get a cut, strain a muscle or catch a virus, your body releases signalling molecules that help coordinate repair and fight infection.² You might notice redness, swelling or warmth. This is known as acute inflammation and it’s both normal and necessary.²

Lots of things can influence inflammatory processes, and they often interact with one another. These include:^3-5

This isn’t about ‘switching inflammation off’. Instead, research suggests that certain long-term lifestyle patterns are associated with healthier inflammatory markers. These include:^6-9

Many foods contain bioactive compounds that have been studied for their role in inflammatory modulation.⁶ These include antioxidants, omega-3 fatty acids and polyphenols.^6,8 Below are some of the foods most commonly included in anti-inflammatory diet patterns.

Some drinks also contain bioactive compounds that have been studied in this area:¹⁹

The Mediterranean diet is one of the most researched dietary patterns globally. It typically encourages:^10,16

Multiple studies have associated following the Mediterranean diet with favourable changes in inflammatory biomarkers compared with more Western-style dietary patterns. Its strength appears to lie in the combined effect of fibre, unsaturated fats, antioxidants and overall dietary diversity, rather than one specific ingredient. For this reason, the Mediterranean diet is often described as an example of an anti-inflammatory diet pattern.^10,21-22

Supplements such as omega-3 capsules, curcumin or polyphenol extracts are sometimes marketed for inflammatory support. While certain compounds have demonstrated biological activity in clinical research, results vary depending on dose, formulation, bioavailability and individual health status.^6,8,17 And remember that supplements should not replace a balanced diet. If you’re considering taking them – particularly if you have a medical condition or take medication – it’s best to speak to a healthcare professional first.

What you eat is only one part of the picture. Diet interacts with other lifestyle factors, and research has linked short sleep duration, chronic stress and sedentary behaviour with altered inflammatory markers^.3-4,9 Regular movement, consistent sleep patterns and stress management techniques may support healthy immune regulation alongside dietary choices.^3-4,9-10

If you’re trying to support your body’s inflammatory balance, it helps to zoom out and look at the bigger picture. Inflammation is a necessary and protective process.^1,2 The aim isn’t to eliminate it, but to support balance. An anti-inflammatory diet is best understood as a long-term eating pattern rich in fruits and vegetables, wholegrains, fibre and unsaturated fats including omega-3s.^10,21-22 The Mediterranean diet is a well-studied example of this approach.^10,16,21-22 Sadly, there’s no single food that ‘cures’ inflammation, but consistent dietary and lifestyle habits can support your body’s normal inflammatory responses over time.^3,7,10

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.