Inflammation is part of your body’s natural defense system — it helps heal injuries and fight infections. But when inflammation lasts too long, it can contribute to many chronic health problems, including arthritis, heart disease, diabetes, and even cognitive decline.
The good news: your daily food choices can help calm inflammation and support your overall health. That’s the idea behind the anti-inflammatory diet.
What Is Inflammation?
- Acute inflammation is short-term and helpful — like swelling after a cut or injury.
- Chronic inflammation is long-term and can potentially damage tissues over time.
Research shows that certain foods can increase inflammation, while others can help reduce it. An anti-inflammatory diet focuses on whole, nutrient-rich foods that protect your body.
Core Principles of an Anti-Inflammatory Diet
This is not a strict “diet” in the traditional sense. It’s a flexible eating pattern that focuses on balance, variety, and whole foods.
Key goals:
- Eat plenty of fruits and vegetables
- Choose healthy fats over processed ones
- Focus on lean proteins and omega-3 fatty acids
- Limit processed and sugary foods
- Drink water and stay adequately hydrated
Best Anti-Inflammatory Foods to Include
1. Fruits and Vegetables
- Berries, cherries, oranges, apples, leafy greens, broccoli, cauliflower, tomatoes
- These are rich in antioxidants and fiber that protect cells from inflammation.
👉 Aim for a variety of colors on your plate each day.
2. Healthy Fats
- Olive oil, avocado, nuts (especially almonds and walnuts), seeds (chia, flax, pumpkin)
- Fatty fish like salmon, sardines, and trout are rich in omega-3s.
👉 Healthy fats help reduce “bad” inflammation in the body.
3. Whole Grains
- Oats, brown rice, quinoa, barley, and whole wheat
- Provide fiber and nutrients without spiking blood sugar.
4. Lean Proteins
- Fish, skinless poultry, beans, lentils, tofu, eggs
- Plant-based proteins add both fiber and antioxidants.
5. Herbs, Spices, and Beverages
- Turmeric, ginger, garlic, cinnamon, and green tea have natural anti-inflammatory properties.
👉 Use these in place of extra salt or sugar for flavor.
Foods That May Increase Inflammation
To keep inflammation down, limit these foods as much as possible:
- Processed meats (bacon, sausage, deli meats)
- Fried foods
- Sugary drinks and snacks
- Refined carbs (white bread, pastries, candy)
- Excessive alcohol
- Highly processed oils (corn oil, soybean oil, margarine)
Tip: You don’t have to cut these foods out entirely. Start by replacing a few processed items with whole, fresh options.
How This Diet Can Help People 60+
Chronic inflammation is linked to many conditions common in older adults:
- Arthritis and joint pain
- Heart disease and stroke risk
- Type 2 diabetes
- Cognitive decline
- Autoimmune diseases
- Some types of cancer
By lowering inflammation through food, many people experience:
- More stable energy
- Improved joint comfort
- Better digestion
- Stronger heart health
- A lower risk of flare-ups and complications
Easy Ways to Get Started
- Start your day with oatmeal and berries instead of sugary cereal.
- Use olive oil instead of butter for cooking.
- Add leafy greens or a vegetable to at least two meals a day.
- Swap red meat a few times a week for fish or plant proteins.
- Flavor meals with spices and herbs instead of excess salt.
👉 Small, steady changes can lead to lasting health improvements.
Lifestyle Habits That Boost the Benefits
The anti-inflammatory diet works best when paired with healthy habits:
- Regular movement — walking, stretching, gentle exercise
- Quality sleep
- Stress management — meditation, breathing exercises, hobbies
- Staying adequately hydrated
These habits together help keep your immune system balanced and inflammation in check.
Key Takeaways
- Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Reduce highly processed and sugary foods when possible.
- You don’t have to be perfect — even small changes can make a big difference.
- Pair healthy eating with movement, rest, and stress reduction for the best results.
- Always talk to your healthcare provider first before starting any new diets or exercise programs to make sure they are safe and appropriate for you.
Sources:
- https://www.uptodate.com/contents/healthy-diet-in-adults?search=antiinflammatory%20diet§ionRank=1&usage_type=default&anchor=H1483820325&source=machineLearning&selectedTitle=1~150&display_rank=1#H1483820325
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet