Anti-Inflammatory Diet
Reduce chronic low-grade inflammation with food and lifestyle choices backed by the best available evidence.
Key compounds
The evidence base for this goal focuses on several well-studied compounds.
- Gingerol — Gingerol is the warming, peppery compound that gives fresh ginger its characteristic heat and much of its renown as a folk remedy. Chemically a cousin of
- Omega-3 — Omega-3s are a family of essential polyunsaturated fats the body cannot make in meaningful amounts, so they must come from the plate. The two with the
- Curcumin — Curcumin is the active fraction of turmeric — only about 3% of the spice by weight, which is why concentration and absorption matter so much.
Best foods for this goal
The foods below are good practical choices.
- Salmon (Atlantic)
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 197 kcal Protein 20.3 g Carbohydrate 0 g Dietary Fibre 0 g Sugars 0 g Fat 13.1 g Saturated Fat 2.28 g Sodium 49.5 mg Potassium 378 mg Source: USDA FoodData Central (FDC 2684441)
- Walnuts
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 730 kcal Protein 14.6 g Carbohydrate 10.9 g Dietary Fibre 5.21 g Sugars 0 g Fat 69.7 g Saturated Fat 6.05 g Sodium 0 mg Potassium 424 mg Source: USDA FoodData Central (FDC 2346394)
- Flaxseed
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 545 kcal Protein 18 g Carbohydrate 34.4 g Dietary Fibre 23.1 g Sugars 1.6 g Fat 37.3 g Saturated Fat 3.28 g Sodium 36.7 mg Potassium 793 mg Source: USDA FoodData Central (FDC 2262075)
- Chia Seeds
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 517 kcal Protein 17 g Carbohydrate 38.3 g Dietary Fibre 34.4 g Sugars 0 g Fat 32.9 g Saturated Fat 3.33 g Sodium 0 mg Potassium 642 mg Source: USDA FoodData Central (FDC 2710819)
- Spinach
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 23 kcal Protein 2.86 g Carbohydrate 3.63 g Dietary Fibre 2.2 g Sugars 0.42 g Fat 0.39 g Saturated Fat 0.06 g Sodium 79 mg Potassium 558 mg Source: USDA FoodData Central (FDC 168462)
- Blueberries
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 63.9 kcal Protein 0.7 g Carbohydrate 14.6 g Dietary Fibre 2.4 g Sugars 10 g Fat 0.31 g Saturated Fat 0 g Sodium 0 mg Potassium 85.6 mg Source: USDA FoodData Central (FDC 2346411)
- Turmeric
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 312 kcal Protein 9.68 g Carbohydrate 67.1 g Dietary Fibre 22.7 g Sugars 3.21 g Fat 3.25 g Saturated Fat 1.84 g Sodium 27 mg Potassium 2080 mg Source: USDA FoodData Central (FDC 172231)
- Ginger
-
Nutrition facts per 100g
Nutrient Amount Unit Calories 80 kcal Protein 1.82 g Carbohydrate 17.8 g Dietary Fibre 2 g Sugars 1.7 g Fat 0.75 g Saturated Fat 0.2 g Sodium 13 mg Potassium 415 mg Source: USDA FoodData Central (FDC 169231)
- Extra Virgin Olive Oil
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Nutrition facts per 100g
Nutrient Amount Unit Calories 884 kcal Protein 0 g Carbohydrate 0 g Dietary Fibre 0 g Sugars 0 g Fat 100 g Saturated Fat 15.4 g Sodium 2 mg Potassium 1 mg Source: USDA FoodData Central (FDC 748608)
Practical takeaways
Focus on consistency, variety and the overall dietary pattern. Smaller daily choices tend to outperform occasional large changes.
Common questions
Is one compound enough? Rarely. Whole foods and dietary patterns usually outperform single-compound strategies.
How fast can diet change inflammation or blood markers? It depends on the marker, the starting diet and lifestyle factors. Expect gradual trends rather than overnight shifts.