{"id":47571,"date":"2026-10-26T08:20:05","date_gmt":"2026-10-26T08:20:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47571"},"modified":"2026-10-26T14:59:01","modified_gmt":"2026-10-26T14:59:01","slug":"anti-inflammatory-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/","title":{"rendered":"What&#8217;s good for inflammation? Anti-inflammatory diet types"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_is_the_difference_between_acute_and_chronic_inflammation\" >What is the difference between acute and chronic inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#How_does_chronic_inflammation_affect_the_body\" >How does chronic inflammation affect the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_are_5_signs_of_inflammation\" >What are 5 signs of inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_foods_help_reduce_inflammation\" >What foods help reduce inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#How_does_eating_to_reduce_inflammation_work\" >How does eating to reduce inflammation work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_are_inflammatory_foods_and_what_does_the_evidence_show\" >What are inflammatory foods, and what does the evidence show?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_is_a_good_drink_for_inflammation\" >What is a good drink for inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Which_anti-inflammatory_diets_can_you_try\" >Which anti-inflammatory diets can you try?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Mediterranean_diet\" >Mediterranean diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#DASH_diet\" >DASH diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Plant-based_diets\" >Plant-based diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Low_added_sugar_eating\" >Low added sugar eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Okinawa_diet\" >Okinawa diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Can_lifestyle_changes_help_reduce_chronic_inflammation\" >Can lifestyle changes help reduce chronic inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Is_there_a_strongest_natural_anti-inflammatory\" >Is there a strongest natural anti-inflammatory?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#How_can_you_reduce_inflammation_quickly\" >How can you reduce inflammation quickly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_lifestyle_habits_can_help_reduce_inflammation\" >What lifestyle habits can help reduce inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#When_should_you_see_a_healthcare_provider_about_inflammation\" >When should you see a healthcare provider about inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#How_long_does_an_anti-inflammatory_diet_take_to_work\" >How long does an anti-inflammatory diet take to work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Is_coffee_anti-inflammatory\" >Is coffee anti-inflammatory?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Do_eggs_cause_inflammation\" >Do eggs cause inflammation?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>What&#8217;s good for inflammation is mostly a whole-food eating pattern plus regular activity, sleep, and not smoking. Diets such as the Mediterranean diet are linked with lower inflammation markers. No single food or drink works on its own. Ongoing discomfort needs a doctor&#8217;s assessment.<\/em><\/p>\n<p>This guide explains the types of inflammation, the eating patterns studied most, and habits that may help. For a step-by-step plan, see our <a href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet-plan\/\">anti-inflammatory diet plan<\/a>.<\/p>\n\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>These points summarize what the research says about diet and inflammation.<\/p>\n<ul>\n<li>Acute inflammation is a normal response to injury or infection, while chronic inflammation is low-grade and ongoing (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/li>\n<li>Chronic inflammation is linked to several long-term health conditions (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/li>\n<li>Higher adherence to the Mediterranean diet is associated with lower levels of inflammatory markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793290\/\">2<\/a>).<\/li>\n<li>Higher intake of ultra-processed foods is associated with higher C-reactive protein, a marker of inflammation (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9415636\/\">3<\/a>).<\/li>\n<li>The DASH eating plan emphasizes vegetables, fruit, whole grains, and low-fat dairy (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482514\/\">4<\/a>).<\/li>\n<li>Exercise, sleep, stress management, and not smoking also affect inflammation levels (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/li>\n<li>Diet changes do not replace medical care for an inflammatory disease.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_acute_and_chronic_inflammation\"><\/span><strong>What is the difference between acute and chronic inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Acute inflammation is a short, protective response to injury or infection. Chronic inflammation is low-grade inflammation that lasts for months or years (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>). The first helps the body repair, while the second may damage tissue over time.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Feature<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Acute inflammation<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Chronic inflammation<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Duration<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hours to days<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Months to years<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Common triggers<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Injury or infection<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Smoking, inactivity, excess body fat, poor sleep, chronic stress<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Signs<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Redness, heat, swelling, pain<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Often no clear signs<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Role<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Helps the body repair<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Linked to chronic disease<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Inflammation is your body&#8217;s way of defending itself. Problems start when the inflammatory response does not switch off. Chronic inflammation is linked to cardiovascular disease, type 2 diabetes, and some cancers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1729w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1635x920.png 1635w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_does_chronic_inflammation_affect_the_body\"><\/span><strong>How does chronic inflammation affect the body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chronic inflammation keeps the immune system active at a low level for a long time. Over months or years, ongoing inflammation can damage healthy tissue and blood vessels (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>). This raises the risk of chronic diseases.<\/p>\n<p>Inflammation in the body is one of several factors linked to serious health problems. Researchers connect chronic inflammatory diseases with heart disease, type 2 diabetes, fatty liver disease, and some cancers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>). Inflammation can cause harm alongside other factors such as genetics and blood pressure.<\/p>\n<p>Several habits contribute to chronic inflammation. Smoking, inactivity, poor sleep, and excess abdominal fat raise the risk for chronic inflammation. Diets high in processed foods do too (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>). Changing these factors may be linked with lower inflammation levels.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47263 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 1729w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-1637x920.png 1637w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_5_signs_of_inflammation\"><\/span><strong>What are 5 signs of inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The 5 classic signs of acute inflammation are redness, heat, swelling, pain, and loss of function. They affect the injured part of your body. These usually appear near an injury or infection.<\/p>\n<ol>\n<li>Redness of the skin<\/li>\n<li>Warmth in the area<\/li>\n<li>Swelling<\/li>\n<li>Pain or tenderness<\/li>\n<li>Reduced movement or function<\/li>\n<\/ol>\n<p>Chronic inflammation often has no obvious signs. Fatigue, joint stiffness, or digestive problems can have many causes. Only a healthcare provider can assess them, sometimes with blood tests.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_foods_help_reduce_inflammation\"><\/span><strong>What foods help reduce inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Foods that may help reduce inflammation include vegetables, fruit, whole grains, legumes, nuts, olive oil, and fatty fish. These foods are central to eating patterns linked with lower inflammation markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793290\/\">2<\/a>, <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/anti-inflammatory-diet\/\">5<\/a>).<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Food group<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Examples<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Why it is included<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Vegetables<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Leafy greens, broccoli, tomatoes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fiber and plant compounds<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fruit<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Berries, oranges, cherries<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fiber and polyphenols<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Whole grains<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Oats, brown rice, barley<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fiber; replace refined grains<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fatty fish<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Salmon, sardines, mackerel<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Omega-3 fats<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Nuts and seeds<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Walnuts, almonds, flaxseed<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Unsaturated fats<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Olive oil<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Extra virgin olive oil<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Main fat in the Mediterranean diet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Legumes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Beans, lentils, chickpeas<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fiber and plant protein<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>In one trial of adults with overweight, eating more whole grains or fruits and vegetables changed some inflammation markers (<a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-018-0381-7\">6<\/a>). Effects were modest, so focus on the overall eating plan.<\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_does_eating_to_reduce_inflammation_work\"><\/span><strong>How does eating to reduce inflammation work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eating patterns rich in fiber and unsaturated fats are linked with lower inflammation markers. Research looks at whole diets, so the effect of single foods is hard to judge. Closer adherence to an anti-inflammatory eating pattern is associated with lower markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793290\/\">2<\/a>). Food does not act like a medicine.<\/p>\n<p>Many plant foods contain polyphenols and other compounds studied for their effects on immune cells. Fiber feeds gut bacteria, which may help your body keep inflammation in check. One observational study linked higher ultra-processed food intake with higher inflammation markers. It did not test whether cutting these foods changes markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9415636\/\">3<\/a>).<\/p>\n<p>If you want to reduce inflammation in your body, change your overall eating pattern rather than adding one food. Small swaps can help you follow the chosen eating pattern. A lower blood marker may not mean symptom relief for every person.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47210 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 1729w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-1637x920.png 1637w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_inflammatory_foods_and_what_does_the_evidence_show\"><\/span><strong>What are inflammatory foods, and what does the evidence show?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Some foods may promote inflammation or increase inflammation in the body. They include ultra-processed foods, sugary drinks, refined carbohydrates, fried foods, and processed meats. Diets high in these foods are linked with higher inflammation levels (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9415636\/\">3<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36081297\/\">7<\/a>).<\/p>\n<ul>\n<li>Sugar-sweetened drinks and sweets<\/li>\n<li>White bread, pastries, and other refined grains<\/li>\n<li>Fried foods and fast food<\/li>\n<li>Processed meats such as bacon and sausages<\/li>\n<li>Excess alcohol<\/li>\n<\/ul>\n<p>A review of intervention studies found mixed evidence that dietary sugar raises inflammation markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5986486\/\">8<\/a>). Limiting added sugar still supports a healthy diet.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47209 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 1728w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_is_a_good_drink_for_inflammation\"><\/span><strong>What is a good drink for inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Water is a good everyday drink, and unsweetened tea or coffee can fit an anti-inflammatory diet. These drinks add few calories and replace sugary options. No drink removes inflammation by itself.<\/p>\n<ul>\n<li>Water, plain or sparkling<\/li>\n<li>Green or black tea without sugar<\/li>\n<li>Coffee without added sugar or cream<\/li>\n<li>Milk or fortified plant milk in moderate amounts<\/li>\n<\/ul>\n<p>Limit alcohol. If you drink, keep amounts low and avoid drinking every day.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Which_anti-inflammatory_diets_can_you_try\"><\/span><strong>Which anti-inflammatory diets can you try?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The anti-inflammatory diets studied most are the Mediterranean and DASH diets. Plant-based, low added sugar, and traditional Okinawa diets are also popular. All focus on whole, minimally processed foods.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Mediterranean_diet\"><\/span><strong>Mediterranean diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The Mediterranean diet is high in vegetables, fruit, whole grains, legumes, nuts, and olive oil. It includes fish and poultry, with little red or processed meat. Higher adherence is associated with lower C-reactive protein and other markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793290\/\">2<\/a>).<\/p>\n<p>This eating plan is flexible and does not require calorie counting.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"DASH_diet\"><\/span><strong>DASH diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>DASH stands for Dietary Approaches to Stop Hypertension. It was designed to lower blood pressure (<a href=\"https:\/\/www.nhlbi.nih.gov\/education\/dash\/research\">9<\/a>). The plan sets daily servings by food group rather than banning foods (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482514\/\">4<\/a>).<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Food group<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Servings (2,000 kcal plan)<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Grains<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>6 to 8 daily<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Vegetables<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 to 5 daily<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Fruit<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 to 5 daily<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Low-fat dairy<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 to 3 daily<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lean meat, poultry, fish<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>6 or fewer daily (1 oz each)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Nuts, seeds, legumes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 to 5 weekly<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Sweets<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 or fewer weekly<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Plant-based_diets\"><\/span><strong>Plant-based diets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Vegetarian and vegan diets center on vegetables, fruit, whole grains, and legumes. Vegan diets exclude all animal products. Plan for protein, iron, calcium, and vitamin B12, which may need a supplement.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Low_added_sugar_eating\"><\/span><strong>Low added sugar eating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This approach removes added sugars such as syrups and sweets while keeping whole fruit. Check labels on sauces, dressings, and cereals, which often contain hidden sugar.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Okinawa_diet\"><\/span><strong>Okinawa diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The traditional Okinawa diet is rich in vegetables, sweet potatoes, soy foods, and seaweed. It is low in calories and glycemic load (<a href=\"https:\/\/www.researchgate.net\/publication\/51442644_The_Okinawan_Diet_Health_Implications_of_a_Low-Calorie_Nutrient-Dense_Antioxidant-Rich_Dietary_Pattern_Low_in_Glycemic_Load\">10<\/a>). Researchers link it with the long lives of older Okinawans, though many factors play a role.<\/p>\n<p>Read our <a href=\"https:\/\/betterme.world\/articles\/21-day-anti-inflammatory-diet\/\">21-day anti-inflammatory diet<\/a> for a sample meal plan.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47186 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png 1729w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794-1635x920.png 1635w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_lifestyle_changes_help_reduce_chronic_inflammation\"><\/span><strong>Can lifestyle changes help reduce chronic inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yes, lifestyle changes may help lower chronic inflammation for many people. Research examines several habits alongside appropriate medical care. These include a whole-food diet, regular activity, enough sleep, and a healthy body weight. No single change works for everyone or every cause. Large reviews link several lifestyle factors with lower inflammation (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Is_there_a_strongest_natural_anti-inflammatory\"><\/span><strong>Is there a strongest natural anti-inflammatory?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>No, there is no single strongest natural anti-inflammatory food. Omega-3 fats from fish, curcumin from turmeric, and polyphenols from tea and berries are studied often. Results in humans are mixed, and supplements can interact with medicines.<\/p>\n<p>Ask a doctor or pharmacist before taking supplements, especially if you take blood thinners.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47182 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png 1728w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799-1634x920.png 1634w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_reduce_inflammation_quickly\"><\/span><strong>How can you reduce inflammation quickly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diet changes act slowly, so there is no quick dietary fix for inflammation. The right response depends on the cause. Ask a healthcare provider about new or lasting swelling, redness, or discomfort. A steady whole-food eating pattern is the longer-term step.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_lifestyle_habits_can_help_reduce_inflammation\"><\/span><strong>What lifestyle habits can help reduce inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Lifestyle habits that may help reduce inflammation include regular exercise, good sleep, stress management, and avoiding smoking (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/p>\n<ol>\n<li>Move most days, such as brisk walking or cycling.<\/li>\n<li>Sleep 7 or more hours a night.<\/li>\n<li>Manage chronic stress with breaks, breathing, or time outdoors.<\/li>\n<li>Do not smoke, and limit alcohol.<\/li>\n<li>Work toward a healthy body weight with gradual changes.<\/li>\n<\/ol>\n<p>For more ideas, see our guide to <a href=\"https:\/\/betterme.world\/articles\/how-to-season-vegetables\/\">seasoning vegetables<\/a> to make whole foods easier to enjoy.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 1729w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-1635x920.png 1635w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"When_should_you_see_a_healthcare_provider_about_inflammation\"><\/span><strong>When should you see a healthcare provider about inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>See a healthcare provider if swelling, pain, or redness lasts more than a few days or keeps returning. Fever with spreading redness, severe discomfort, or sudden swelling usually needs prompt medical care.<\/p>\n<p>Also see a doctor if you have ongoing joint pain, bowel changes, or unexplained tiredness. Conditions such as rheumatoid arthritis or inflammatory bowel disease need medical treatment, not diet alone.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<style>.entry-content h1,.entry-content h2,.entry-content > h3{text-align:center;}.entry-content li h3{text-align:left;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_an_anti-inflammatory_diet_take_to_work\"><\/span><strong>How long does an anti-inflammatory diet take to work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no set timeline; it depends on how much your overall diet changes. Studies track blood markers, which may not match how you feel.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_coffee_anti-inflammatory\"><\/span><strong>Is coffee anti-inflammatory?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not on its own. Unsweetened coffee can fit an anti-inflammatory eating pattern for people who tolerate it. Coffee does not treat inflammation. Added sugar and cream add calories, so plain coffee is the simpler choice.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_eggs_cause_inflammation\"><\/span><strong>Do eggs cause inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not on their own. Eggs can fit an eating pattern built on whole foods. Look at your overall eating pattern first. Talk to a doctor about a known food allergy or symptoms after eating eggs.<\/span><\/p>\n\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>What&#8217;s good for inflammation is a pattern of whole foods, regular activity, sleep, and not smoking. Start with one change, such as replacing sugary drinks with water or adding a vegetable to each meal. See a doctor about ongoing discomfort.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s good for inflammation is mostly a whole-food eating pattern plus regular activity, sleep, and not smoking. Diets such as the Mediterranean diet are linked with lower inflammation markers. No single food or drink works on its own. Ongoing discomfort needs a doctor&#8217;s assessment. This guide explains the types of inflammation, the eating patterns studied [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":94771,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[125],"class_list":["post-47571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What&#039;s good for inflammation? Diets and foods<\/title>\n<meta name=\"description\" content=\"What&#039;s good for inflammation? Learn which foods, drinks, and eating patterns like the Mediterranean and DASH diets may help, plus daily habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What&#039;s good for inflammation? Anti-inflammatory diet types\" \/>\n<meta property=\"og:description\" content=\"What&#039;s good for inflammation? Learn which foods, drinks, and eating patterns like the Mediterranean and DASH diets may help, plus daily habits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-26T14:59:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/Anti-Inflammatory-Diet-Types-1024x640.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/3165adef603512839b1aec97e5260cc7\"},\"headline\":\"What&#8217;s good for inflammation? Anti-inflammatory diet types\",\"dateModified\":\"2026-10-26T14:59:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/\"},\"wordCount\":1701,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/Anti-Inflammatory-Diet-Types.webp\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>What's good for inflammation is mostly a whole-food eating pattern plus regular activity, sleep, and not smoking. Diets such as the Mediterranean diet are linked with lower inflammation markers. No single food or drink works on its own. Ongoing discomfort needs a doctor's assessment.<\\\/em><\\\/p>\\r\\n<p>This guide explains the types of inflammation, the eating patterns studied most, and habits that may help. For a step-by-step plan, see our <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet-plan\\\/\\\">anti-inflammatory diet plan<\\\/a>.<\\\/p>\\r\\n\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<p>These points summarize what the research says about diet and inflammation.<\\\/p>\\r\\n<ul>\\r\\n<li>Acute inflammation is a normal response to injury or infection, while chronic inflammation is low-grade and ongoing (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7147972\\\/\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Chronic inflammation is linked to several long-term health conditions (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7147972\\\/\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Higher adherence to the Mediterranean diet is associated with lower levels of inflammatory markers (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC5793290\\\/\\\">2<\\\/a>).<\\\/li>\\r\\n<li>Higher intake of ultra-processed foods is associated with higher C-reactive protein, a marker of inflammation (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC9415636\\\/\\\">3<\\\/a>).<\\\/li>\\r\\n<li>The DASH eating plan emphasizes vegetables, fruit, whole grains, and low-fat dairy (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/books\\\/NBK482514\\\/\\\">4<\\\/a>).<\\\/li>\\r\\n<li>Exercise, sleep, stress management, and not smoking also affect inflammation levels (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7147972\\\/\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Diet changes do not replace medical care for an inflammatory disease.<\\\/li>\\r\\n<\\\/ul>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>What is the difference between acute and chronic inflammation?<\\\/strong><\\\/h2>\\r\\n<p>Acute inflammation is a shor ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/\",\"name\":\"What's good for inflammation? Diets and foods\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/anti-inflammatory-diet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/Anti-Inflammatory-Diet-Types.webp\",\"dateModified\":\"2026-10-26T14:59:01+00:00\",\"description\":\"What's good for inflammation? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/evechalicha\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What's good for inflammation? Diets and foods","description":"What's good for inflammation? Learn which foods, drinks, and eating patterns like the Mediterranean and DASH diets may help, plus daily habits.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/","og_locale":"en_US","og_type":"article","og_title":"What's good for inflammation? Anti-inflammatory diet types","og_description":"What's good for inflammation? Learn which foods, drinks, and eating patterns like the Mediterranean and DASH diets may help, plus daily habits.","og_url":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-10-26T14:59:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/Anti-Inflammatory-Diet-Types-1024x640.webp","type":"image\/webp"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/3165adef603512839b1aec97e5260cc7"},"headline":"What&#8217;s good for inflammation? Anti-inflammatory diet types","dateModified":"2026-10-26T14:59:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/"},"wordCount":1701,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/Anti-Inflammatory-Diet-Types.webp","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<p><em>What's good for inflammation is mostly a whole-food eating pattern plus regular activity, sleep, and not smoking. Diets such as the Mediterranean diet are linked with lower inflammation markers. No single food or drink works on its own. Ongoing discomfort needs a doctor's assessment.<\/em><\/p>\r\n<p>This guide explains the types of inflammation, the eating patterns studied most, and habits that may help. For a step-by-step plan, see our <a href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet-plan\/\">anti-inflammatory diet plan<\/a>.<\/p>\r\n\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<p>These points summarize what the research says about diet and inflammation.<\/p>\r\n<ul>\r\n<li>Acute inflammation is a normal response to injury or infection, while chronic inflammation is low-grade and ongoing (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/li>\r\n<li>Chronic inflammation is linked to several long-term health conditions (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/li>\r\n<li>Higher adherence to the Mediterranean diet is associated with lower levels of inflammatory markers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793290\/\">2<\/a>).<\/li>\r\n<li>Higher intake of ultra-processed foods is associated with higher C-reactive protein, a marker of inflammation (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9415636\/\">3<\/a>).<\/li>\r\n<li>The DASH eating plan emphasizes vegetables, fruit, whole grains, and low-fat dairy (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482514\/\">4<\/a>).<\/li>\r\n<li>Exercise, sleep, stress management, and not smoking also affect inflammation levels (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\">1<\/a>).<\/li>\r\n<li>Diet changes do not replace medical care for an inflammatory disease.<\/li>\r\n<\/ul>\r\n<h2 style=\"text-align:center;\"><strong>What is the difference between acute and chronic inflammation?<\/strong><\/h2>\r\n<p>Acute inflammation is a shor ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/","url":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/","name":"What's good for inflammation? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47571","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47571"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47571\/revisions"}],"predecessor-version":[{"id":94804,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47571\/revisions\/94804"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/94771"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47571"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}