Mediterranean Diet/Anti-Inflammatory Foods "Cheat Sheet"
Inflammation is one of the body’s natural ways of protecting itself. It involves many chemical reactions that help fight infections, increase blood flow to places that need healing, and generate pain as a signal that something is wrong with the body. Unfortunately, as with any process in the body, it is possible to have too much of a good thing.
Several medical conditions are linked to too much inflammation. Some of these include:
- Alzheimer’s disease
- Asthma
- Cancer
- Chronic obstructive lung diseases (emphysema and bronchitis)
- Diseases where the immune system attacks the body, such as rheumatoid arthritis, lupus, or scleroderma
- Heart disease
- Type 2 Diabetes
- Stroke
- Inflammatory bowel disease (Crohn’s or ulcerative colitis)
The good news is there are ways to reduce inflammation by lifestyle changes, including:
- Eating anti-inflammatory foods
- Limiting alcohol intake
- Adequate exercise and being active
- Getting enough good quality sleep
- Managing stress well
- Managing weight
- No Smoking
Mediterranean Diet
One of the most researched examples of an anti-inflammatory way of eating is the traditional Mediterranean diet, which is a dietary pattern inspired by some countries of the Mediterranean basin. People that more closely eat a Mediterranean-like diet have consistently shown lower levels of inflammation compared to other less healthy ways of eating. Some key aspects of the Mediterranean diet include:
- Focus on mono and polyunsaturated fats (e.g., extra virgin olive oil).
- High omega-3 fatty acid intake from fatty fish (two 3–4 oz servings/week) and plant sources.
- 7–10 servings or more per day of brightly colored fruits and vegetables, specifically green, orange, yellow, red, and purple contain many beneficial plant compounds, called phytochemicals.
- Low intake of simple carbohydrates (white flour, white sugar) and saturated fats (e.g., red meat, fried foods).
- High fiber consumption (21–25 g or more for women; 30–38 g or more for men)
- Lean proteins (nuts, beans, turkey, chicken, fish).
- Anti-inflammatory spices/teas (Turmeric, ginger, cinnamon, green and black teas).
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.