What is an anti-inflammatory diet?

Vandana  R. Sheth
Nutrition & Dietetics

While there are different versions of an anti-inflammatory diet, here are a few key guidelines:

  • Eat plenty of fruits and vegetables.
  • Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts
  • Eat plenty of whole grains such as brown rice and bulgur wheat
  • Eat lean protein sources such as beans, lentils, legumes, soy products, chicken; cut back on red meat and full-fat dairy foods
  • Minimize saturated and trans fats
  • Avoid refined foods and processed foods
  • Alcohol in moderation
  • Add a variety of spices, especially ginger and curry


An anti-inflammatory diet is based on plenty of vegetables and fruits, some lean meats and dairy, and whole grains. It eliminates refined foods and is low in sugar and stocked with foods low on the glycemic index scale. It is often said to resemble a Mediterranean diet as it does promote the use of healthy oils. A typical day of an anti-inflammatory diet may look like this
  • Breakfast: 3 wedges of cantaloupe melon, 2 eggs, 1/2 cup cooked oatmeal
  • Lunch: 3 cups spinach and salad greens, 4 ounces tuna or salmon, mixed vegetables, 2 tablespoons olive oil vinaigrette
  • Snack: 1 apple with natural peanut butter or greek style yogurt
  • Dinner: 4 ounces grilled chicken with lemon, 1/2 cup cooked brown rice, 1 cup steamed vegetables
An anti-inflammatory diet helps to keep blood sugar levels stable thereby keeping the metabolism running higher and energy levels stable as well.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Reducing inflammation is crucial to younger-looking skin. In this video, expert Dr. Perricone and I will discuss what foods make up the anti-inflammatory diet.


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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.